Vitamin B12 is considered the most mysterious representative of this group of organic compounds. This is the combined name of four biologically active substances that contain cobalt. Of these, cyanocobalamin, which is directly involved in metabolism, has the greatest effect on the human body. B12 is unique in nature - it is synthesized by tiny bacteria, algae, mold, and yeast. Actually, in the scientific world there is still debate about the classification of cyanocobalamin, and, according to some data, it is more correct to consider b12 itself a microorganism. There are two ways for b 12 to enter the body:
- from food (food additives);
- by synthesis by microorganisms directly in the intestine.
Why does the body need vitamin B12?
Scientists who studied its properties in the 20th century were awarded the Nobel Prize. In particular, the proven effectiveness of the substance in the treatment of severe anemic conditions is considered a breakthrough. But besides this, the effect of vitamin B12 on the human body is incredibly great:
- promotes tissue renewal;
- promotes proper mental and physical development;
- improves appetite;
- resists the accumulation of excess fat in the liver;
- stimulates the work of leukocytes (immunity);
- reduces irritability;
- supports normal functioning of the nervous system:
- promotes overall mental balance;
- necessary in the treatment and prevention of depressive conditions;
- improves the condition of hair and skin;
- has a positive effect on reproductive function.
How to enhance its effectiveness
If we talk about the interaction of B12 with other vitamins and substances, then its duet with folic acid (B9) is separately distinguished. One substance determines the effectiveness of another. This “union” is especially important in the context of the prevention of diseases of the cardiovascular system, the development of red blood cells and DNA components. An ideal complement to folic acid and cyanocobalamin are vitamins B1 and B6.
Cottage cheese, cheese and yogurt, rich in calcium, promote absorption of the substance due to calcium. A good combination is also B12 and vitamin D. For better absorption of all these elements, you need to be in the sun more often.
Note that B12 is poorly absorbed with foods rich in ascorbic acid.
The danger of shortages
Lack of B12 and B9 leads to anemia. In advanced cases - malignant (pernicious), when the number of white blood cells is reduced, and there is also a pathological increase in their size. A lack of cyanocobalamin can lead to the development of multiple sclerosis and paralysis, cardiac muscle dysfunction and acute psychosis. A person needs very little of this substance (1-3 mcg per day), but its lack can result in a disaster.
Norwegian scientists studied the benefits of vitamin B12 for a child’s body. Their conclusions are as follows: for children, the substance is indispensable from the mother’s womb. Children lacking cyanocobalamin lag behind in their studies and their brain activity decreases.
Interestingly, adhering to traditional nutrition culture, it is almost impossible to “earn” B12 deficiency in childhood. Usually the problem occurs in babies of vegetarians who refuse meat, liver, eggs and milk even during pregnancy.
How it manifests itself
Signs of a lack of vitamin B12 in the body are difficult to recognize at first. The liver gradually enlarges, and discomfort appears in the digestive tract and intestines. If you take a blood test, you will find low hemoglobin levels. Symptoms of vitamin B12 deficiency also include:
- insomnia and, conversely, “chronic” drowsiness;
- constant unreasonable feeling of fear;
- dizziness;
- noise in ears;
- "goosebumps" in the eyes;
- increased fatigue;
- menstrual irregularities;
- cardiopalmus;
- decreased immunity;
- hair loss;
- peeling and pale skin;
- suddenly increased craving for flour products;
- irritability;
- changes in character (anger, grumpiness).
The difficulty in diagnosing the condition lies in the fact that most of the “visible” symptoms of B12 deficiency are nonspecific, that is, they can also accompany other pathologies. But if you have even two or three of the listed signs, it is important to consult a doctor. To confirm the condition, the doctor will order a test to determine total vitamin B12 in the blood serum.
How often is it diagnosed?
European scientists have concluded that a healthy person needs only 38 mg of cyanocobalamin from the outside throughout his life. Visually, it is one grain of rice. The fact is that the body itself synthesizes the substance and maintains its optimal level. B12 accumulates in the liver. From there, cyanocobalamin is excreted in the bile and immediately reabsorbed. This complex process is called "reabsorption", or enterohepatic circulation. The reabsorption process is repeated cyclically for more than 15 years, and only then does deficiency begin. But this is provided that the person is absolutely healthy and all systems and organs are working correctly. In the presence of pathologies, B12 deficiency in the menu will appear after three to four years.
Who's at risk
B12 deficiency is more often a problem that manifests itself in old age. In some cases, doctors associate age-related changes in character (popularly called “senile insanity”) with a lack of cyanocobalamin. Also at risk:
- people who abuse alcohol;
- smokers;
- patients with diseases of the gastrointestinal tract, especially the intestines and liver;
- vegetarians.
Another possible cause of B12 deficiency is long-term use of diuretics, hormones and antipsychotics, which accelerate the leaching of cyanocobalamin naturally. Modern “magic” remedies for rapid weight loss also have this effect. Their prolonged use often causes vitamin deficiency.
Daily norms and what products to cover the need
The easiest way to increase vitamin B12 in the body naturally is to eat foods rich in vitamin B12. Doctors consider the optimal norm for a healthy person to be 1-3 mcg per day. In some cases this figure increases:
- during pregnancy- 4 mcg;
- while breastfeeding- 4-5 mcg.
Wine lovers, smokers and older people are also advised to increase the recommended average daily dosage. Below is a table of foods that contain vitamin B12 in large quantities, and, importantly, in an easily digestible form.
Table - Foods high in cyanocobalamin
| Product | Amount of B12 per 100 g |
|---|---|
| Yogurt (3.2%) | 0.43 mcg |
| Milk (2.5%) | 0.4 mcg |
| Veal (beef) liver | Up to 60 mcg |
| Salmon | 2.8 mcg |
| Beef | 2.6 mcg |
| Mutton | 2 mcg |
| Scallops | 74.2 mcg |
| Shrimps | 0.8 mcg |
| Sardines | 11 mcg |
| Cod | 1.6 mcg |
| Goose eggs | 5.1 mcg |
| Chicken eggs | 0.52 mcg |
| Atlantic herring | 10 mcg |
| Trout | 4.3 mcg |
| Mackerel | 15.6 mcg |
| Dry brewer's yeast extract | 0.4 mcg |
| Cheese | 1.5-2 mcg |
What other foods contain vitamin B12? Where can people who have given up animal foods look for a suitable source of cyanocobalamin? In this case, you can pay attention to kelp (algae) - 100 g of seaweed contains 9 mcg of the substance. Bran, legumes and green leafy vegetables (if grown in open ground) when consumed regularly contribute to the internal synthesis of cyanocobalamin.
According to reviews, vegetarians replenish their vitamin reserves with medication. However, there are a number of contraindications for additional intake of drugs with a high content of B12. For example, this should not be done if you have angina, thromboembolism, or blood diseases.
Risks of overdose
Back in the 50s of the twentieth century, people started talking about how, in excess, the vitamin acquires harmful properties. In particular, it can cause skin diseases. Modern research confirms that, in combination with certain strains of the bacterium P. Acnes, cyanocobalamin causes inflammation on the skin. In particular, the so-called “rosacea”. But this connection is quite twofold, since a lack of cyanocobalamin reduces resistance to inflammation, including skin inflammation.
However, an elevated level of this substance (hypervitaminosis) is a rare condition. As a rule, it develops as a result of inaccurate injection dosage. In case of overdose, the following are possible:
- fatty deposits in the liver, causing the development of cirrhosis and fibrosis;
- shortness of breath;
- vascular thrombosis;
- heart problems;
- pulmonary edema;
- allergic reaction, up to anaphylactic shock;
- sudden weight gain or loss;
- symptoms of food poisoning, including upset stomach;
- fatigue, irritability, problems with the central nervous system.
If a pathological excess of the B12 norm is detected, then natural antibiotics - onions, garlic and cranberries - will correct the situation. They complicate the process of absorption of the substance and promote rapid elimination naturally.
Injections for weight loss
Some modern weight loss courses that patients undergo as inpatients involve (along with diet and other medications) intramuscular injections of cyanocobalamin. Adherents of this technique claim that in this way they stimulate metabolism and renewal of liver cells. However, doctors and nutritionists have repeatedly criticized this approach. How such serious treatment will result in the long term has not been studied.
Doctors insist: compounds from natural foods are best absorbed. So instead of taking injections or pills, just keep a chart of what vitamin B12 contains. And build your diet with an eye on it.
Itamin B12: its benefits and harms. What is it for, what foods contain B12 and how best to absorb it. You will learn about all this and much more from this article.
Vitamin B12: what is it for? B12 deficiency: symptoms
So much has been said about vitamin B12: it’s impossible to count all the articles, interviews with famous scientists and doctors, nutritionists, etc. Everyone who is not too lazy has commented on the topic. Why don’t we talk about vitamins and minerals and other important elements that ensure the normal functioning of the human body? Of course, next time we will need to talk about vitamin B13, and then we will slowly get to one of the most important, but much less often mentioned in the press, vitamin B17 (anti-cancer, there is quite a lot of it inside apricot pits).
But everything has its time, their turn will come, and today, as it should be, the topic of the day or even the decade is vitamin B12!
Vitamin B12: what is it for?
Without going deeply into details, let's say that this is an element immanent to hematopoiesis, i.e. it is involved in the process of hematopoiesis. This is the key role of vitamin B12. Thus, if a person is found to be deficient in B12, then one should be wary, because this can directly lead to consequences such as anemia, which in turn leads to various liver and kidney diseases, as well as dysfunction of the nervous system. An insidious disease such as multiple sclerosis can develop due to a lack of this vitamin.
Also, general fatigue in the morning, excessive anxiety and neuroses - all this may indicate that it would be a good idea to check the level of vitamin B12 in the body. In a word, due to a lack of this vitamin, doctors predict that a person will almost become disabled and the threat of autoimmune diseases, while forgetting to mention that the very prescription of the drug for oral administration, when you need to quickly increase its content, can lead to the same consequences that they threaten unknowing people who allegedly suffer from a lack of this vitamin (or not supposedly).
Vegans and vegetarians and vitamin B12
If we approach the issue from all sides, then it would be very superficial to say that the same anemia, which, according to vitamin B12 experts, is the root of all problems, is only to blame for the lack of B12. There are many other factors involved in hematopoiesis: from the physiological side, one can note the destructive processes occurring in the spinal column (as is known, the process of hematopoiesis occurs in the spinal cord, although doctors cannot agree on this); lack of other B vitamins, because this entire group is responsible for hematopoiesis (not just B12); lack of iron; Inadequate functioning of the respiratory system, which is responsible for gas exchange between oxygen and carbon dioxide, can also lead to an imbalance in the ratio of nutrients in the body.
Therefore, considering B12 separately from other elements is at least unprofessional. But such is the state of things in modern science that analysis is preferred to synthesis, and the average person has to rely on the opinions of doctors and the so-called “discoveries” of modern medicine. From here something like the following happens. If you feel dizzy, irritable, irritable or nervous, and at the same time you or even, then you will be diagnosed immediately without examination - B12 deficiency.
Why is that? Well, of course, because vegetarians and vegans are at risk. They do not consume animal meat or have completely abandoned food of animal origin, and there are no other sources of vitamin B12 in nature. It is produced exclusively by bacteria. It is not available in plant form, to put it simply. So, whoever does not eat pigs is doomed. However, not so fast. Even assuming that a lack of B12 leads to the development of anemia, I would like to ask where do doctors get the statistics? Published research and conclusions often come to the CIS countries from abroad. Do only vegetarians live there? Who doesn't have enough B12? Those who eat meat or seafood several times a day? Where does the shortage of B12, synthesized exclusively by bacteria and archaea, come from? It's completely unclear.
Vitamin B12: name and absorption features
So why do non-vegetarians suffer from B12 deficiency? There is an answer to this too. The whole point is in its assimilation. In order for the external Castle factor to be internalized, the work of the internal Castle factor is important. Intrinsic Castle factor is an enzyme with the help of which extrinsic Castle factor, i.e. Vitamin B12 will be absorbed by the body. We will return to this a little later, but for now let’s look at the names behind which vitamin B12 is hidden. Extrinsic Castle factor is one of the names for vitamin B12.
It may also be called cyanocobalamin due to its chemical structure, because in the center of the corrin structure of the vitamin there is a cobalt ion, which forms 4 bonds with nitrogen atoms, one with a dimethylbenzimidazole nucleotide, and the last 6th bond remains free. It is she who subsequently plays an important role in what form B12 will take. If a cyano group is added to the 6th bond, then this form will be called cyanocobalamin. This name is most popular. If not a cyano group, but a hydroxyl group is added, then hydroxocobalamin is obtained. If a methyl residue is added, you get methylcobalamin. If there is a 5"-deoxyadenosyl residue in this place, we get cobamamide. All of them belong to the group of cobalamins.
How is B12 absorbed?
With the help of the same aforementioned intrinsic factor, which is produced in the stomach, extrinsic factor can be absorbed in the intestines. In the duodenum, vitamin B12 is released from the complex with the R-peptide, then it combines with the internal factor of Castle (this is very important, because the internal factor protects the external factor from destruction, or rather being eaten by intestinal bacteria during passage through the gastrointestinal tract) and then, reaching the lower intestines, will be absorbed by the body.
What foods contain a lot of B12?
Where is vitamin B12 found? According to doctors, vitamin B12 is found exclusively in animal products. In particular, there is a lot of it in the so-called “depots” of B12: the kidneys and liver of animals. In humans, B12 reserves are deposited there. At the same time, we are faced with a reasonable question: where do the animals themselves, especially the same herbivorous cows, get B12 if it is not found in plant foods.
Eating animal food can hardly indicate the presence of beneficial bacteria in the intestines. Otherwise, why would there be so many cases of B12 deficiency due to its inadequate absorption in the body? It turns out to be an interesting paradox. Those who consume food of animal origin are very often unable to absorb this vitamin. It turns out that the very consumption of animal meat for the sake of obtaining B12 is not beneficial for the reason that the body is contaminated with breakdown products of animal products in the intestines, and without a radical change in diet it is hardly possible to talk about cleansing the gastrointestinal tract for a longer period of time.
Otherwise, you will have to compromise and try to consume B12 from animal foods, knowing that for the most part it will not be absorbed and you may have to take some kind of supplement from the outside. But perhaps the pharmaceutical industry was invented for people who do not want to give up well-learned habits. They have neither the time nor the desire to seriously think about the issue, but it is much easier to order certain supplements via the Internet. There are many of them, there is plenty to choose from.
What foods contain vitamin B12?
Some scientists have concluded that foods containing vitamin B12 include not only meat products, but also honey, hemp milk, flax seed, nettle, spirulina and chlorella. So for those who do not rely on their own body and do not think that it already works well enough to synthesize B12 on its own, you can remember a list of which foods contain B12 and include them in your diet from time to time.
So it’s in vain to give up on vegetarians and vegans. They have a place to get Castle's external factor from. Over time, their body itself will learn to synthesize this vitamin in the intestines, so the need for the above products may no longer be necessary. But often we consume this or that food not at all because we need it, but simply because we like it. So, if you like to add nettle to salads or make soup from it, then why not.
There is also an opinion that many wild plants, i.e. herbs growing in forests contain many useful elements that official science is just beginning to get acquainted with. They are beginning to be discovered, so it is possible that in the future much more vitamins of the same B group will become known to science or hitherto unknown new elements will be discovered.
So if you have a desire to cultivate healthy microflora in your intestines, then this would be an ideal option, solving many issues related not only to B12, but also to the adequate functioning of the body’s digestive system in general. We can continue the conversation on the topic of vitamin B12 for a long time. This topic has not yet been addressed. There are many open questions. You must decide for yourself which path you will take. There is nothing permanent in the world and there is a lot of uncertainty. The ability to live in harmony with uncertainty is a sign of great intelligence, as Emmanuel Kant said.
Vitamin B12 is an essential substance in the human body that is responsible for many important functions. When there is a lack of Vitamin B12 in the body, various unpleasant symptoms and pathologies occur. Some of them are dangerous and lead to irreversible consequences. Why the body needs vitamin B12, how B12 is useful - read further in our article.
All vitamins are extremely important for the body, some of them accumulate and are stored for a long time, without requiring constant replenishment. However, water-soluble ones like B12 need to be replenished regularly.
What are the benefits of vitamin B12:
- improves blood composition and protects the circulatory system;
- strengthens the immune system, normalizes skin regeneration processes;
- participates in the formation of nerve and brain cells;
- supports metabolism and proper absorption of proteins, fats, carbohydrates;
- responsible for the proper development of the brain, nervous system and bones in children;
- gives vigor, efficiency and endurance;
- controls appetite, preventing a person from overeating;
- is responsible for resistance to emotional and psychological stimuli, calms and eliminates excessive nervousness, which is especially important for women;
- enhances memory and concentration, and improves the functioning of the vestibular system.
Vitamin B12 is indispensable for people prone to stroke and heart attack, since its increased dose can protect against these pathologies. Together with this vitamin, it works especially well, protecting against heart disease.
The special influence of the vitamin on the nervous system and brain activity guarantees a positive mood and uplifting spirit, as a result of which a person has more strength, desires and aspirations, and depression and apathy occur much less frequently.
Another component is involved in the generation choline, which normalizes fat metabolism, stimulates the breakdown of fats, and also normalizes heart rhythm and strengthens the heart muscle.
Increased dosages of this substance are also indispensable for athletes who need to maintain large muscle mass - because vitamin B12 stimulates natural muscle growth and protects them from exhaustion.
Vitamin B12 norm for children and adults
It is not recommended to lower the standards of vitamin B12, as well as any other vital substance. It is also interesting that recommended doses may differ in different countries, but age is always taken as a basis:
- up to 1 year you need to consume at least 0.4 mcg per day;
- up to 3 years – 1 mcg;
- up to 6 years – at least 1.5 mcg;
- up to 10 years – at least 2 mcg;
- after 10 years – at least 3 mcg.
Gender, weight, height are not taken into account in this case. Also, the upper limit of normal is often considered to be 9 mcg for an adult (without any special recommendations for increasing the dose).
With increased mental and physical stress, and the presence of bad habits, the dosage of vitamin B12 increases by 25%.
What foods contain B12?
Vitamin B12 is the component most found in animal products, so vegetarians and children of vegetarian mothers often suffer from its deficiency:
- most found in beef liver– up to 60 mcg per 100 g; in pork liver there is already 2 times less, in chicken offal there is an average of 17 mcg;
- in seafood there is also a lot of vitamin - 20 mcg in octopuses, 12 mcg in mackerel and a little less in sardines;
- plain pork and lamb contain 2 mcg, and beef - 2.6 mcg, while rabbit– 4.3 mcg;
- cod contains 1.6 mcg, and carp – 1.5 mcg;
- crabs contain 1 mcg of vitamin;
- Eggs and sour cream contain approximately 0.5 mcg of B12, and hard cheese contains about 1.5 mcg.
Indications for use B12
Vitamin B12 is available in ampoules and tablets. They differ in the concentration of the substance, as well as the method of its application and dosage. In which cases vitamin B12 is prescribed- in tablets, intravenously or intramuscularly:
- a highly restrictive diet or veganism (complete rejection of animal products);
- infectious diseases;
- chronic anemia;
- liver diseases;
- kidney problems;
- radiation sickness;
- bone injuries and skin diseases;
- polyneuritis, causalgia;
- neuralgia;
- various forms of sclerosis;
- gastrointestinal diseases that contribute to the destruction of B12;
- constant stress;
- prevention of vitamin deficiency due to the use of acids and drugs that destroy its absorption;
- malignant tumors of the stomach;
- cyanide poisoning;
- dystrophy in children;
- atrophy of the optic nerves and constant migraines;
- alcoholic psychoses.
You can take vitamin B12 intramuscularly or intravenously only on the recommendation of a doctor, and it is recommended to take vitamin complexes that contain this microelement on your own. It is especially important to use them for prevention during periods of increased stress.
Symptoms of vitamin deficiency
The lack of vitamin B12 is felt mildly and develops gradually, starting with mild symptoms:
- there is a feeling of tingling in the arms and legs, itching may occur;
- the lingual papillae become slightly inflamed;
- the skin of the palms may darken a little, but the face and other parts of the body turn yellow, and “goosebumps” often appear;
- Often there is a feeling of numbness of the skin.
At the first sign, you should always contact a clinic to have your vitamin levels checked.
Development of anemia as a result of B12 deficiency
If there is a constant lack of vitamin in the body, then anemia gradually develops due to a lack of formation of blood cells. Metabolism and the functioning of other organs are disrupted.
Possible appearance anemia of 2 types:
- megaloblastic anemia develops due to a lack of vitamin in the diet;
- Pernicious anemia occurs due to problems with the gastrointestinal tract, as a result of which the stomach does not allow the absorption of vitamins.
In parallel with anemia, central nervous system pathologies develop, which are characterized by: dizziness, headaches, ringing in the ears, visual impairment, ataxia and excessive irritability.
Also, from the gastrointestinal tract, constant constipation, decreased appetite, or, conversely, diarrhea appear. Food is poorly digested, and ulcers, gastroduodenitis and inflammation in the duodenum may appear.
Vitamin complexes with B12
The vitamin is included in most multivitamins, but there are special complexes that offer increased concentrations. The most popular tablets: Neurobin, Unigama, Combilipen, Binavit, . They need to be taken in courses. Vitamins in ampoules are prescribed only by a doctor!
Self-prescription of vitamin B12 and its uncontrolled use will lead to negative consequences, so it is important to maintain a sensible approach to the use of artificial supplements.
Let me start with the fact that B12 is not even a vitamin, but a whole group of nutrients that contain cobalt.
This community includes cyanocobalamin (aka cobalamin), hydroxocobalamin, as well as two coenzyme varieties of the substance - methylcobalamin and 5-deoxyadenosylcobalamin.
I understand that their names are scary, but in case they come in handy for someone. I will only say that they were called that precisely because of the presence of cobalt. And from now on, I will try not to scare you anymore with these three-story terms, except perhaps the most famous among the people, and these are methylcobalamin and cyanocobalamin.
The most common form of vitamin B12 is cyanocobalamin. The use of cyanocobalamin is very multifaceted, because it is this type of B12 that mainly enters our body.
Methylcobalamin is slightly different in structure from the most popular form of B12. It can be obtained from cyanocobalamin in the laboratory. At the same time, from the point of view of its effect on the human body, methylcobalamin is quite capable of replacing cyanocobalamin in the treatment of a number of pathologies associated with B12 deficiency.
Addison-Biermer disease can be recognized by the red color of the tongue.
Vitamin B12 was discovered as a result of studying Addison-Biermer disease (also called pernicious anemia). By the way, the development of this disease directly depends on B12 deficiency. For almost a century, this disease was considered incurable, until one day it was discovered that it could be defeated with the help of a serum made from raw liver.
Interestingly, cyanocobalamin was isolated in the mid-twentieth century by two scientists who did this independently of each other. Their names were E. Smith and K. Folkers.
I hope you understand how unusual the substance we are studying today is. After all, the very nature of the origin of vitamin B12 is surprising: the fact is that it is produced by simple microorganisms.
And in order for B12 to be properly absorbed by our body, it needs to “join” in it with a special protein substance located in the stomach (intrinsic Castle factor) and with a number of other nutrients.
Where can we get such a strange and so necessary vitamin for the body? What foods contain vitamin B12? Most people live quietly and don’t even ask themselves this global question for vegetarians.
Well, we have to somehow solve this problem for ourselves. And that's why. It is believed that vitamin B12 can only be obtained from animal products. Is it true? And what happens then,
Fortunately, not everything is so simple in this world. And those who look for a way out always find it. I am sure that thoughtful raw foodists and vegans have no problems with this substance. And fanatical citizens who have completely switched to a plant-based diet and do not want to hear anything about B12 may well find themselves at risk. Let's figure out where the danger lurks.
I would like to immediately inform you that B12 is heat-resistant - that is, it is quite capable of “surviving” in food even at high and low temperatures.
I will not list to you the products of violence that contain vitamin B12. After all, this article is for those who want to maintain their health at the proper level by giving up meat and fish. Perhaps those vegetarians who are called “lacto”, or “ovo”, or even “ovolacto” can easily get this important vitamin from eggs, milk powder or, for example, from cheeses (Russian, Cheddar, Dutch).
Although personally, I suspect that the situation is not entirely fair with cheeses. If they are prepared with animal rennet (obtained from the stomachs of baby calves), then they may well contain that same B12. But this is no longer pure vegetarianism, you will agree. For some, this issue is fundamental!
If you buy vegetarian cheeses with a microbial component, then this vitamin is most likely present in small quantities.
There is also information that B12 can be obtained from cow's milk, sour cream, and fermented milk drinks. But these products contain negligibly little of the vitamin we need - less than 1 mg per 100 g.
Need Vitamin B12? Try eating seaweed! Vitamin B12 is believed to come from certain vegan foods: nutritional or brewer's yeast, mushrooms, seaweed, tofu cheese, miso paste. But all this is also very controversial, because plants are simply not able to accumulate B12 in the quantities we need.
There is an opinion that the same spirulina, which supporters of a healthy lifestyle so often talk about, contains B12. However, research has shown that these are just substances similar to it. To date, this question remains open, since the effect of spirulina on B12 levels in the body has not been analyzed in any way in a clinical setting.
But recently, more and more information has begun to appear that the level of B12 in the body of pure raw foodists and long-term vegans is indeed below the norm, and over the years spent on live food, it decreases.
Here I want to make an important addition: if before or raw food diet you regularly consumed animal products for many years, then in the next few years you will not face a B12 deficiency.
This vitamin tends to remain in the body. Agree, pretty good news! However, I advise you to keep your finger on the pulse and look for a high-quality source of B12 for yourself, because it is easier to prevent a disease than to waste energy and money on treating it!
German scientists say that a global deficiency of this vitamin on a strict vegan diet can develop only after 5-6 years. But we are all different...
Many raw foodists, having read pseudoscientific articles on the Internet, may begin to argue. Like, " did you know that vitamin B12 is synthesized by intestinal microflora?"We know! But not every raw foodist, unfortunately, can boast of the ideal condition of this organ. The path to it is long and thorny - through cleansing and long-term nutrition with live food without breakdowns and observing many nuances.
If you had a perfect digestive system... Moreover, we should not forget about the Castle factor, which was already discussed above. It can be external and internal. External is exactly the same B12 that is produced by bacteria and accumulated by animals, which people then eat or receive from their milk. Egg yolks also contain this vitamin, as it is necessary for the development of embryos.
Intrinsic factor is produced in the stomach from the supply of B12 coming from outside. Together they enter the small intestine and are absorbed into the blood there. And then the combination of external and internal Castle factors are sent to the liver, where they are stored for the benefit of the whole organism, and are spent depending on the needs of the body.
If you eat mainly fruits and vegetables (that is, foods low in protein), then they are digested very quickly in the stomach - without abundant secretion of gastric juice and the corresponding enzymes.
Thus, the internal factor is simply not produced in sufficient quantities for the body, nor is it supplied to it from the outside. The liver, not receiving B12, begins to use up its reserves, and they are very soon depleted. And raw foodists begin to feel unwell.
Eh! Is there B12? What if I find it? I suspect that opponents of live nutrition may cling to this argument: this is not a natural diet for humans. However, nature, as we know, is much wiser than those who are considered to be reasonable people.
I suggest you think a little and think about where do cows that eat exclusively plant foods get B12 from? After all, supporters of meat-eating advise us to take this vitamin from beef or other similar sources - the flesh of birds, fish, pigs. It seems that the creatures listed do not eat their own kind. How do they obtain this valuable substance?
These creatures have two sources of B12. Let's simulate such a situation for ourselves. The cow eats grass. And along with unwashed greens, various bacteria enter the body, as well as worms, which are also food of animal origin.
Yummy!.. Moreover, (it’s embarrassing to write about this, but since we are discussing such a serious issue, we have to “open all cards”!) Vegetarian animals in their natural habitat obtain B12 from their own feces. Let's call this phenomenon the scientific term - “coprophagia”.
Scientists have proven the fact that coprophagous animals (dogs, rats, mice, monkeys, rabbits, chinchillas) try to get the nutrients they need in this way.
In young individuals of these animals, the intestinal microflora is not yet able to fully break down plants. This is why semi-digested food (in other words, excrement) is a valuable source of vitamins and minerals, including B12.
For people, this option for obtaining this vitamin is, of course, not acceptable. But those of our ancestors who did not yet know what fire was hardly had any idea about sanitary and hygienic standards. In other words, washing fruits and vegetables has played such a cruel joke on humanity. In addition, few people now fertilize their crops with manure, but in vain!
But let's return to our vitamin B12. It turns out that vegans and raw foodists cannot obtain it by any natural means. Marketers have taken this fact into account and with great enthusiasm produce various ethical products enriched with B12: breakfast cereals, snacks, bread, cereals and other industrial items. You can easily find them in large supermarkets and online stores with the appropriate focus.
However, a person who wants to eat only live foods is unlikely to buy the listed products. What's the solution then? There is only one - look for natural vitamin complexes and preparations with B12.
Taking vitamin B12 from dietary supplements is a current solution. It is best to choose proven dietary supplements or vitamin complexes for yourself and take them according to the instructions - usually 1-2 tablets per day. After a course of B12, it is better to take a break, get tested and, if necessary, repeat taking the medications.
I would like to draw your special attention to cyanocobalamin injections. They should be done if the deficiency of this substance is close to a critical level and alarming symptoms have already appeared, which I will now tell you about. The number of injections to relieve such an acute condition should be determined by a specialist, based on your tests. For preventive purposes, a B12 injection can be given once a month.
To prevent this, I advise you to regularly - at least once every six months - get tested for B12 levels in your body.
Its standards may vary in different laboratories. However, on average, in an adult, the level of this vitamin should not be lower than 300-400 pg/ml, and in general it ranges from 100 to 700 pg/ml. At the same time, it is necessary to monitor the level of homocysteine (the norm is from 5 to 12 µmol/l). If it is higher than acceptable, then it’s time to take action.
I have written a lot about the importance of this substance for humans, and now I want to talk in more detail about why the body needs vitamin B12.
Benefit
Vitamin B12 performs very important functions in the human body:
- Takes part in the production of red blood cells.
- Promotes the synthesis of DNA molecules - transmits information for those same red cells from the previous paragraph.
- It is a participant in the process of producing nerve cells - with a lack of B12, they lose their protective myelin sheath and die.
- Promotes effective absorption of protein and amino acids.
- Promotes carbohydrate-fat metabolism in the body.
- Helps the cells of our body absorb oxygen.
- In collaboration with folic acid, it produces choline, which is responsible for normal brain function and good memory.
- It has a beneficial effect on the mucous membranes of organs - maintains their active state.
- Increases the ability of immune cells to resist external aggressive factors.
- Improves the quality and increases the number of sperm.
As you can see, the use of B12 in the body is quite widespread, so it is important to regularly replenish its reserves.
No forces? Don't want anything? Check your vitamin B12 levels. Vitamin B12 deficiency is fraught with serious complications in the body - muscle weakness and other motor disorders, depression, and anemia. These ailments are clear indications for the use of vitamin B12.
Harm
Outwardly, this manifests itself in the form of a number of symptoms:
- the appearance of wounds and ulcers on the mucous membranes of the mouth;
- pain in the tongue - burning sensation, tingling;
- irritability and nervousness;
- depression, apathy;
- headaches;
- rapid heartbeat;
- fatigue with minor physical exertion;
- loss of appetite;
- tingling in the tips of the fingers and toes and their numbness;
- back pain;
- paleness of the skin and the appearance of a yellowish tint on it.
To prevent you from becoming deficient in vitamin B12, it is important to know how much you need to get from food.
The daily intake of this substance for infants is from 0.4 to 0.5 mcg, for children from one to 3 years old - 0.9 mcg, for children from 4 to 8 years old - 1.2 mcg, for children from 9 to 13 years old – 1.8 mcg, for adult men and women – 2.4 mcg, for pregnant and lactating women – from 2.6 to 2.8 mcg.
Since the beginning of 2011, I have been following a vegetarian diet, for a year and a half of which I was on a pure raw mono diet. I have two vegetarians growing up - one from birth (he was also on a live diet with me), and the other from conception. Nowadays we use dairy products and sometimes eggs in the baked goods we are treated to. Additionally, I give my children and take natural vitamins containing B12 myself. We don’t have any of the listed symptoms, everyone is healthy.
How do you solve this important question for yourself? Where do you get the required B12? Have you decided to take additional vitamin B12? Do you know how to inject vitamin B12? Are you using methylcobalamin or cyanocobalamin? Or do you think that all these are scary tales paid for by meat-eaters?
What does the body need vitamin B12 for, symptoms of deficiency, what are the best sources
Vitamin B12 deficiency is considered one of the leading nutritional deficiencies in the world. A 2004 study found that vitamin B12 deficiency is a serious problem in many parts of the world, including the United States, India, Mexico, Central America, South America and parts of Africa, but is not common in Asia (except in vegetarians).
Vitamin B12 benefits your mood, energy levels, memory, heart, skin, hair, digestion and many other organs and systems. Vitamin B12 is also an important vitamin for correcting adrenal hypofunction; for multiple metabolic functions including enzyme production, DNA synthesis and hormonal balance; as well as maintaining healthy nervous and cardiovascular systems.
Due to its enormous role in the body, a lack of vitamin B12 can manifest itself in many different negative symptoms, many of which are very noticeable, such as chronic fatigue, mood disorders such as depression, and chronic stress.
Vitamin B12: Benefits, Disadvantages and Food Sources
Vitamin B12 helps the normal functioning of the nervous system: it helps maintain healthy nerve cells (including those needed to transmit neurotransmitter signals) and helps form the protective covering of nerves called the myelin sheath. This means that when vitamin B12 levels are low, almost every cognitive function can suffer.
Vitamin B12 (sometimes also called hydroxocobalamin, cobalamin) also helps with digestion and heart health, so a deficiency can lead to both digestive problems and an increased risk of heart disease. It can be obtained from food sources, by injection, or by intramuscular injection of vitamin B12 hydroxycobalimine.
Estimated National Institutes of Health (NIH), somewhere between 1.5 and 15 percent of people in developed countries are deficient in vitamin B12 (). Other studies, such as those conducted American Journal of Clinical Nutrition in 2000, indicate that this number may be even higher - up to 39% of the population may be suffering from vitamin B12 deficiency ().
Animal products are the best food sources of vitamin B12, including natural dairy products, eggs, organic meat, wild fish, organic poultry and organ meats. According to NIH, plant foods do not naturally contain vitamin B12.
Vitamin B12 can be found to a certain extent in fortified plant foods such as nutritional yeast, fortified cereal products, and. However, artificially added vitamin B12 to plant foods does not appear to be as well absorbed as the vitamin found in natural animal sources.
Vitamin B12 deficiency
Vitamin B12 deficiency is often difficult to detect, especially given how common symptoms are, such as feeling tired or having difficulty concentrating. The diagnosis of vitamin B12 deficiency is usually based on measuring serum levels of this vitamin. However, there is alarming research evidence that about 50% of patients with diseases associated with vitamin B12 deficiency have normal levels when tested ().
There are more accurate testing options available to detect deficiency, but they are not typically given to patients unless they are found to be anemic or have heart-related symptoms (). So, if you suspect you may have a vitamin B12 deficiency, but your initial blood test shows your levels are normal - you may want to talk to your doctor about repeat tests, especially those that check for high levels homocysteine.
Symptoms of vitamin B12 deficiency may include: ()
- Constantly feeling tired (chronic fatigue);
- Muscle pain and weakness;
- Joint pain;
- Difficulty breathing or shortness of breath;
- Feeling dizzy;
- Poor memory;
- Inability to concentrate well;
- Mood changes such as increased depression and anxiety;
- heart problems such as increased heart rate;
- Dental problems, such as bleeding gums and mouth ulcers;
- Digestive problems such as nausea, diarrhea, or cramps;
- Poor appetite;
- More severe deficiency can also cause a form of anemia called pernicious anemia, a serious disease that can cause memory loss, confusion and even dementia.
Risk factors for developing vitamin B12 deficiency
Who is most at risk for vitamin B12 deficiency? Elderly people with digestive disorders are one of the most vulnerable groups of the population. This is because older people's bodies tend to produce less stomach acid, which is necessary for the proper conversion of vitamin B12.
Since animal products are generally the best sources of vitamin B12, those who eat and do not consume any animal products are also likely to be deficient in this vitamin. Thus, both older adults and vegans and vegetarians are advised to take a daily vitamin B12 supplement ().
Other populations at higher risk of vitamin B12 deficiency include smokers (as nicotine can block absorption), alcoholics, people with anemia, and people with digestive system diseases such as Crohn's disease.
- Infants 0-6 months: 0.4 mcg.
- Infants 7-12 months: 0.5 mcg.
- Babies 1-3 years old: 0.9 mcg.
- Children 4-8 years old: 1.2 mcg.
- Children 9-13 years old: 1.8 mcg.
- Adult men and women over 14 years of age: 2.4 mcg.
- Pregnant women: 2.6 mcg.
- Breastfeeding women: 2.8 mcg.
Compared to other vitamins, we don't need very large amounts of vitamin B12, but we do need to replenish our supply daily. are water soluble and are easily flushed out of the body, so to maintain recommended levels in our bloodstream and prevent vitamin B12 deficiency, we need to eat foods rich in B vitamins frequently.
NIH recommends that adults over 50 take vitamin B12 daily or consume foods rich or artificially fortified with it. The recommendation is to take 25 to 100 mcg per day, as this amount has been shown to support healthy vitamin B12 levels in older adults.
Vitamin B12 can be taken in tablet form, in drops that you place on your tongue, or in the form of an oral spray. Sometimes it is better for older people to take vitamin B12 in the form of drops or an oral spray because they have problems absorbing the vitamin in the gastrointestinal tract.
Because vitamin B12 is water-soluble, the body has the ability to excrete (in urine) any excess it doesn't need. As a result, vitamin B12 is considered safe and non-toxic, although it is always best to stick to the recommended amount and not take large doses of any supplement.
Why does the body need vitamin B12 and what are its benefits?
Vitamin B12 is necessary for the human body for the following reasons:
1. Helps maintain energy levels
Vitamin B12 benefits your metabolism because it is needed to convert carbohydrates into usable glucose in the body. Glucose from carbohydrate foods is used for energy. This is why people with vitamin B12 deficiency often experience fatigue. Vitamin B12 is also essential for neurotransmitter signaling that helps your muscles contract and gives you energy throughout the day, preventing you from feeling tired.
2. Prevents memory loss and reduces the risk of developing neurodegenerative diseases
A lack of vitamin B12 can cause various neurological and mental disorders. Because of its role in nerve health and nerve transmission, vitamin B12 is important for normal cognitive function and is used to reduce the risk of developing neurodegenerative diseases, including Alzheimer's disease and dementia (dementia) (,).
3. Improves mood and helps the nervous system function properly
One of the most studied benefits of vitamin B12 is its ability to help with healthy regulation of the nervous system, including reducing mood disorders such as depression and anxiety. Vitamin B12, along with folic acid, is required as a major determinant of one-carbon metabolism, which produces a compound called SAM (S-Adenosylmethionine). SAM is critical for stress-related neurological function and mood regulation (,).
Vitamin B12 is essential for concentration and cognitive processes such as learning, so a lack of B12 can lead to difficulty concentrating and an increased risk of attention problems.
4. Plays a Role in Maintaining Heart Health
Vitamin B12 helps prevent the development of cardiovascular disease, which is very important given the fact that heart disease is now the number one cause of death worldwide. Vitamin B12 helps reduce elevated levels of homocysteine, which is now considered a major risk factor for heart disease (). Homocysteine is an amino acid, and its blood levels are influenced by levels of B vitamins, including vitamin B12.
Vitamin B12 helps protect against cardiovascular conditions such as heart attack or stroke by lowering high levels of homocysteine in the blood. There is also some evidence that B12 may help control high cholesterol and high blood pressure levels. B vitamins can also control atherosclerotic diseases, in which people develop cholesterol plaques in their arteries, which can lead to the development of serious heart disease ().
5. Essential for healthy skin and hair
Vitamin B12 is essential for healthy skin, hair and nails because it plays an important role in cell division. Vitamin B12 helps improve skin health by reducing redness, dryness, inflammation and acne, and can be used topically to treat psoriasis and eczema. It can also reduce hair loss in adults and can help strengthen nails.
6. Helps with digestion
Due to its role in promoting the production of digestive enzymes, vitamin B12 is essential for maintaining healthy metabolism and the breakdown of food in the stomach. It is also beneficial for the gastrointestinal tract, as it helps maintain normal intestinal microflora. Eliminating bad bacteria in your digestive tract and creating an environment conducive to beneficial bacteria is important in preventing digestive disorders such as inflammatory bowel disease (IBD) or candidiasis.
7. Essential for a healthy pregnancy
Vitamin B12 is needed to create nucleic acid, or DNA, the basic genetic material used to create the entire human body. Therefore, vitamin B12 is not only an essential nutrient for growth and development, but also a vital component of a healthy pregnancy. Vitamin B12 also interacts with folic acid in the body, so it may reduce the risk of birth defects such as neural tube defects.
8. May Help Prevent Cancer
The benefits of vitamin B12 are also due to its potential to reduce the risk of cancer. Vitamin B12 supplementation is currently being studied as a way to reduce the risk of certain types of cancer, especially when taken in conjunction with folic acid (). Some preliminary research suggests that vitamin B12 benefits the immune system, potentially helping prevent cancer, including cervical, prostate and colon cancer.
9. Helps Produce Red Blood Cells and Prevent Anemia
Vitamin B12 is essential for creating healthy levels of red blood cells. This helps prevent a type of anemia called megaloblastic anemia, which leads to symptoms such as chronic fatigue and weakness ().
What foods contain vitamin B12: list
According to National Institute of Health In order for the body to absorb vitamin B12 from food, two steps and experience using natural supplements of this vitamin are required.
First, hydrochloric acid in the stomach separates vitamin B12 from the protein to which vitamin B12 is attached in food. Vitamin B12 then binds to a protein produced by the stomach, called intrinsic factor, and is absorbed by the body ().
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