Vitamin B12, also known as cobalamin, is an essential nutrient that plays a crucial role in energy production, the nervous system, and the formation of red blood cells. This water-soluble vitamin is found exclusively in animal products and is especially important for vegans, as they do not consume animal products and are therefore susceptible to a deficiency.
A vitamin B12 deficiency can lead to fatigue, concentration problems, and neurological complaints. In this blog, you will discover why vitamin B12 is so important, which foods are rich in this vitamin, and how to recognize and prevent a deficiency.
Vitamin B12 fulfils several vital functions in the body:
Protein synthesis & Homocysteine neutralisation
Like vitamin B11, B12 helps neutralise homocysteine, an amino acid that can be harmful to the heart and blood vessels in high concentrations.
Energy production
B12 helps convert food into usable energy, which is essential for feeling fit and vital.
Support for the nervous system
Vitamin B12 is essential for the production of myelin, the protective layer around nerve cords. This helps with good signal transmission and prevents neurological complaints.
Formation of red blood cells
Vitamin B12 is essential for the production of red blood cells and prevents anaemia.
Healthy brain function
A sufficient intake of B12 contributes to a good memory and reduces the risk of cognitive decline.
Hormonal balance
Together with vitamins B6 and B11, B12 plays a role in hormone balance and the production of neurotransmitters.
Mental health
A vitamin B12 deficiency is associated with mood swings, depressive feelings and memory problems.
Vitamin B12 is found exclusively in animal products such as milk, meat, fish and eggs. Here are some examples of foods and their vitamin B12 content per 100 grams:
Meat and poultry
Liver (calf): 60.0 mcg
Beef: 2.0 mcg
Chicken: 0.3 mcg
Fish and seafood
Mussels: 8.0 mcg
Salmon: 3.0 mcg
Mackerel: 19 mcg
Eggs and dairy
Parmesan cheese: 2.0 mcg
Cottage cheese: 2.0 mcg
Semi-soft goat cheese: 0.53 mcg
Egg (medium): 1.0 mcg
Milk (whole, per 100 ml): 0.4 mcg
Plant sources?
Vitamin B12 is rarely found in plant products. Vegans and vegetarians are therefore advised to take fortified products or supplements.
B12 deficiency can be caused by:
Vegan or vegetarian diet – B12 is only found in animal products.
Excessive alcohol consumption – This can damage the stomach lining and liver, resulting in reduced B12 absorption.
Intestinal diseases – Such as Crohn’s disease and diarrhea, which impair B12 absorption.
Liver diseases – Since the liver stores B12, a damaged liver can lead to a deficiency.
Aging – The production of intrinsic factor, a substance needed for B12 absorption, decreases with age.
Certain medications – Such as the contraceptive pill and antacids, which can reduce B12 absorption.
A B12 deficiency can have major consequences for your health and manifests itself in:
❌ Reduced resistance
❌ Anemia with fatigue, concentration problems and shortness of breath
❌ Tingling, numbness in hands and feet, loss of sense of touch
❌ Reduced vision and spots before the eyes
❌ Reduced absorption of nutrients, constipation and lack of appetite
❌ Mood swings, depressive feelings and irritability
Risk groups for a deficiency are:
Vegans and vegetarians – Due to the lack of animal products
Elderly people – Due to reduced absorption in the stomach
People with gastrointestinal problems – Such as celiac disease or Crohn’s disease
People who take antacids – This hinders the absorption of B12
It can help treat:
Atherosclerosis – Lowers homocysteine levels and reduces the risk of cardiovascular disease.
Allergies – Can help with asthma, eczema and food allergies.
Diabetes – Supports diabetics with a reduced sense of touch.
Energy – Can provide extra strength and energy, especially with chronic illnesses.
Hormonal balance – Plays a role in the production of neurotransmitters and hormones.
The recommended daily allowance (RDA) for vitamin B12 is:
Men: 2.8 mcg per day
Women: 2.8 mcg per day
Pregnant women: 3.2 mcg per day
Breastfeeding women: 3.8 mcg per day
Because B12 is stored in the liver, healthy people can have a supply that lasts for several years. However, long-term deficiency can cause complaints.
Eat enough animal products
Ensure a varied diet with meat, fish, eggs and dairy.
Use enriched products
For vegans and vegetarians, there are vegetable milk substitutes and meat substitutes with added B12.
Take a supplement if necessary
In the case of a deficiency or increased need, a B12 supplement can provide a solution.
Have your blood levels tested
Are you unsure whether you are getting enough B12? A blood test at the GP can provide clarity.
Vitamin B12 is an essential nutrient needed for energy, a well-functioning nervous system, and the production of red blood cells. Because B12 is only found in animal products, vegans and certain risk groups are at greater risk of deficiencies.
Make sure you eat a balanced diet or consider a supplement if you are not getting enough B12. This will help you stay energetic, sharp, and healthy!
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