Vitamin B12 – why is it necessary for the body? What products do they contain and how can I make up for the deficiency? Vitamin B12: what foods contain it - list

Vitamin B12 is an important element necessary for the normal functioning of all processes occurring in the body. To provide yourself with a daily dose of this substance, it is important to know which foods contain it.

Proper nutrition and a balanced diet will help you do without special expensive supplements and significantly help your own body.

Effect of B vitamins on the body

Vitamin B group known to mankind for more than 100 years.

• Its peculiarity is the presence of nitrogen in its composition. Substances in this group are responsible for the nervous and digestive systems, preventing stress, destabilization sugar level And improving the functioning of internal organs.
• Products containing vitamin B12 are an excellent additional tool in the treatment of neurological anamnesis. General state of the immune system and cell development body depends on the food consumed containing B12.
• Lack of B vitamins in organism may cause to weight gain and loss of muscle tone, as they directly affect metabolic processes, assimilation of what is eaten and increased performance to burn excess calories. Wound healing occurs due to B5.

There are 20 elements of group B. In addition to their independent effect on the human body, their competent combination gives no less positive effect: Vitamin B12 and folic acid (B9) contribute to the health of the female body and the reproductive system.

Daily norm

For the proper functioning of all body systems, scientists have derived approximate daily norms for each substance.

Edaily value of B12:

With proper nutrition, the body receives a sufficient amount of useful elements. But during periods of illness, stress, significant physical activity, the consumption of this substance in food may be insufficient. Accordingly, the use of a vitamin complex in the form of preparations may be required.

Daily value of vitamin B6

It is worth considering that an unhealthy lifestyle can interfere with the absorption of beneficial elements and their combination with other substances. People who smoke need a little more than their daily intake of nutritional supplements.

Consequences of excess

For most people, even significantly exceeding the daily norm does not cause side effects. Due to its ability to accumulate, excess vitamin B12 is simply is deposited in the body and is realized at the moment of its shortage.

Problems with excess can only arise within the framework of individual intolerance by its specific person, which is manifested by pulmonary edema, urticaria and the formation of blood clots.

What does the deficiency lead to?

Unlike excess vitamin B12 deficiency is felt acutely by any person. However, the nature of the symptoms is so varied and extensive that it is not always possible to immediately identify the source of the problem.

Signs of vitamin B12 deficiency may include:

• Irritability;
• Fatigue;
• Headaches/dizziness;
• Pallor;
• Backache;
• Feeling of numbness in the limbs/constant goosebumps;
• Inflammation of the mouth or eyes;
• Impaired functioning of the heart muscle;
• Nausea;
• Memory impairment;
• Shortness of breath, pallor, unhealthy appearance;
• Lack of menstrual cycle;
• Depressed morale, feeling of degradation, etc.

In the long term, shortages may lead to brain diseases. Considering the invaluable effect of B12 on digestion, its deficiency may be one of the causes of peptic ulcer and other disorders of the gastrointestinal tract.

What foods contain vitamin B12 - list of foods

The human body is not able to produce this vitamin on its own, so it is so important to know which foods contain it. To avoid the above symptoms and improve your health, it is important to add this vitamin to your diet daily.

So, foods rich B12 (amount of mcg per 100 g of product):

• beef (especially beef liver - 60 mcg);
• pork - 30;
• chicken - 16.5;
• lamb - 2;
• mackerel, sardine, salmon - 12;
• octopus - 20;
• cheeses - 1-1.4;
• eggs - 0.5;
• sour cream - 0.4;

Foods containing vitamin B12 mainly animal origin, since in the body of living beings it is preserved much better.

Plant products

Vitamin B12 food products of plant origin contain: much smaller quantity than in meat. This is due to the peculiarity of its synthesis.

This trace element is found in mushrooms: champignons 0.1-0.4 mcg.

Vitamin B12 is most found in food artificially fortified with it, if we talk about food of plant origin. People who don't eat meat or dairy can also get it from brewer's yeast, breakfast cereals and special additives.

List of products containing B vitamins

Depending on the characteristics of a particular substance, group B may be contained in different products. Some of its elements can withstand heat treatment. Others, such as thiamine, niacin and folic acid, are destroyed during cooking.

Vitamin B12 is very important for the health of the brain, nervous system, DNA synthesis and blood cell formation. Essentially, it is food for the brain. Its use is key at any age, but especially as the body ages - vitamin B12 deficiency is associated with cognitive impairment. Even moderate deficiency can lead to decreased mental abilities and chronic fatigue. One of the most important vitamins for vegetarians, since the largest amount is found in animal products.

Also known as: cobalamin, cyanocobalamin, hydroxocobalamin, methylcobalamyl, cobamamide, Castle's external factor.

History of discovery

In the 1850s, an English physician described a fatal form of anemia, attributing it to abnormal stomach lining and a lack of stomach acid. Patients experienced symptoms of anemia, tongue inflammation, skin numbness and abnormal gait. There was no cure for the disease and it was invariably fatal. The patients were exhausted, hospitalized and had no hope of treatment.

George Richard Minot, MD, of Harvard, had the idea that substances in food could help patients. In 1923, Minot teamed up with William Parry Murphy, building on the previous work of George Whipple. In this study, dogs were made to become anemic and then tried to determine which foods restored red blood cells. Vegetables, red meat, and especially liver were effective.

In 1926, at a convention in Atlantic City, Minot and Murphy reported a sensational discovery - 45 patients with pernicious anemia were cured by taking large amounts of raw liver. Clinical improvement was evident and usually occurred within 2 weeks. For this, Minot, Murphy and Whipple received the Nobel Prize in Medicine in 1934. Three years later, William Castle, also a Harvard scientist, discovered that the disease was related to some factor in the stomach. People with their stomachs removed often died from pernicious anemia, and eating liver did not help. This factor, present in the gastric mucosa, was called "intrinsic factor" and was necessary for the normal absorption of "extrinsic factor" from food. The “intrinsic factor” was absent in patients with pernicious anemia. In 1948, the "extrinsic factor" was isolated in crystalline form from the liver and published by Karl Folkers and his co-workers. It was called vitamin B12.

In 1956, British chemist Dorothy Hodgkin described the structure of the vitamin B12 molecule, for which she received the Nobel Prize in Chemistry in 1964. In 1971, organic chemist Robert Woodward announced the successful synthesis of the vitamin after ten years of attempts.

The fatal disease could now be easily cured by injections of pure vitamin B12 and without side effects. The patients recovered completely.

The approximate presence (mcg/100 g) of vitamin is indicated:

Daily requirement for vitamin B12

The recommended intake of vitamin B12 is determined by the nutrition committees in each country and ranges from 1 to 3 micrograms per day. For example, the standard set by the US Food and Nutrition Board in 1998 is as follows:

In 1993, the European Committee on Nutrition established the daily intake of vitamin B12:

The need for vitamin B12 increases in the following cases:

• in older people, the secretion of hydrochloric acid in the stomach often decreases (which leads to a decrease in the absorption of vitamin B12), and the number of bacteria in the intestines increases, which may reduce the level of vitamin available to the body;
• with atrophic gastritis, the body’s ability to absorb natural vitamin B12 from food decreases;
• with pernicious (pernicious) anemia, the body lacks a substance that helps absorb B12 from the digestive tract;
• during gastrointestinal operations (for example, truncation of the stomach or its removal), the body loses cells that secrete hydrochloric acid and contain an internal factor that promotes the absorption of B12;
• in people following a diet that does not contain animal products; as well as in infants whose nursing mothers are vegetarian or vegan.

In all of the above cases, a deficiency of vitamin B12 may occur in the body, which can lead to very serious consequences. To prevent and treat such conditions, doctors prescribe taking a synthetic vitamin orally or by injection.

Physico-chemical properties of vitamin B12

In fact, vitamin B12 is a whole group of substances containing cobalt. It includes cyanocobalamin, hydroxocobalamin, methylcobalamin and cobamide. In the human body, cyanocobalamin is the most active. This vitamin is considered the most complex in its structure in comparison with other vitamins.

Cyanocobalamin is dark red in color and occurs in the form of crystals or powder. Has no odor or color. It dissolves in water, is resistant to air, but is destroyed by ultraviolet rays. Vitamin B12 is very stable at high temperatures (melting point of cyanocobalamin is from 300°C), but loses activity in a very acidic environment. Also soluble in ethanol and methanol. Since vitamin B12 is water-soluble, the body needs to get enough of it at all times. Unlike fat-soluble vitamins, which are stored in fatty tissues and gradually used by our bodies, water-soluble vitamins are excreted from the body once more than the daily dose has been taken.

Scheme of B12 getting into the blood:

Vitamin B12 is involved in the formation of genes, protects nerves and helps with metabolism. However, in order for this water-soluble vitamin to function properly, it must be adequately consumed and absorbed. Various factors contribute to this.

In food, vitamin B12 is combined with a certain protein, which, under the influence of gastric juice and pepsin, dissolves in the human stomach. When B12 is released, a binding protein attaches to it and protects it while it is transported to the small intestine. Once the vitamin is in the intestines, a substance called “intrinsic factor B12” separates the vitamin from the protein. This allows vitamin B12 to enter the bloodstream and perform its functions. In order for B12 to be properly absorbed by the body, the stomach, small intestine and pancreas must be healthy. In addition, a sufficient amount of intrinsic factor must be produced in the gastrointestinal tract. Drinking large amounts of alcohol can also affect the absorption of vitamin B12 by reducing stomach acid production.

Beneficial properties and its effect on the body

Interaction with other elements

While numerous diseases and medications can negatively impact the effectiveness of vitamin B12, certain nutrients can support its effects or even make them possible altogether:

• folic acid: this substance is a direct “partner” of vitamin B12. It is responsible for converting folic acid back into its biologically active form after various reactions - in other words, it reactivates it. Without vitamin B12, the body quickly suffers from functional folic acid deficiency, since it remains in our body in a form unsuitable for it. On the other hand, vitamin B12 also requires the presence of folic acid: in one reaction, folic acid (more specifically methyltetrahydrofolate) provides a methyl group for vitamin B12. Methylcobalamin then transfers to a methyl group on homocysteine, causing it to become methionine.
• biotin: The second biologically active form of vitamin B12, adenosylcobalamin, requires biotin (also known as vitamin B7 or vitamin H) and magnesium to perform its important function in mitochondria. In the case of biotin deficiency, a situation may arise where there is sufficient adenosylcobalamin, but it is useless because its reaction partners cannot be formed. In these cases, symptoms of vitamin B12 deficiency may occur although B12 levels in the blood remain normal. On the other hand, a urine test shows a vitamin B12 deficiency when in fact there is none. Supplementing with vitamin B12 would also not resolve the associated symptoms, since vitamin B12 simply remains ineffective due to biotin deficiency. Biotin is very sensitive to free radicals, so getting additional biotin becomes necessary in cases of stress, strenuous exercise and illness.
• calcium: The absorption of vitamin B12 in the intestine via intrinsic factor is directly dependent on calcium. In cases of calcium deficiency, this method of absorption becomes extremely limited, which can lead to a slight deficiency of vitamin B12. An example of this is taking metaphenine, a diabetes drug that reduces calcium levels in the intestines to such an extent that many patients develop B12 deficiency. However, studies have shown that this can be compensated for by the simultaneous administration of vitamin B12 and calcium. As a result of an unhealthy diet, many people suffer from hyperacidity. This means that most of the calcium consumed is used to neutralize acid. Thus, excessive acidity in the intestines can lead to problems with B12 absorption. A lack of vitamin D can also lead to calcium deficiency. In this case, it is advised to take vitamin B12 with calcium to optimize the rate of absorption of intrinsic factor.
• vitamins B2 and B3: They help convert vitamin B12 after it is converted into its bioactive coenzyme form.

Absorption of vitamin B12 with other foods

Foods high in vitamin B12 are good to eat with black pepper. Piperine, a substance found in peppers, helps the body absorb B12. As a rule, we are talking about meat and fish dishes.

Research shows that consuming the right ratio of folic acid and B12 may improve health, strengthen the heart, and reduce the risk of developing Alzheimer's disease; however, if there is too much acid, it can interfere with B12 absorption and vice versa. Thus, maintaining optimal amounts of each is the only way to prevent deficiency from occurring. Folic acid is rich in leafy greens, beans, and broccoli, while B12 is found primarily in animal foods such as fish, organic and lean meats, dairy products, and eggs. Try combining them!

Natural B12 or dietary supplements?

Like any other vitamin, B12 is best obtained from natural sources. There are studies that synthetic food additives can be harmful to the body. In addition, only a doctor can determine the exact amount of a particular substance necessary for health and well-being. However, in some cases, synthetic vitamins cannot be avoided.

In dietary supplements, vitamin B12 is usually present as cyanocobalamin, a form that the body readily converts into the active forms methylcobalamin and 5-deoxyadenosylcobalamin. Dietary supplements may also contain methylcobalamin and other forms of vitamin B12. Current evidence shows no differences between forms with regard to absorption or bioavailability. However, the body's ability to absorb vitamin B12 from dietary supplements is largely limited by intrinsic factor capacity. For example, only about 10 mcg of a 500 mcg oral supplement is actually absorbed by healthy individuals.

Vegetarians and vegans especially need to think about additional consumption of vitamin B12. B12 deficiency among vegetarians depends mainly on the type of diet they follow. Vegans are at greatest risk. Some B12-fortified grain products are a good source of the vitamin and often contain more than 3 mcg of B12 for every 100 grams. Additionally, some brands of nutritional yeast and cereals are fortified with vitamin B12. A variety of soy products, including soy milk, tofu and meat substitutes, also contain synthetic B12. It is important to look at the ingredients in a product as not all are fortified with B12 and the amount of the vitamin may vary.

Various infant formulas, including soy-based ones, are fortified with vitamin B12. Newborns receiving formula have higher levels of vitamin B12 than breastfed babies. While exclusive breastfeeding is recommended for the first 6 months of a baby's life, adding a fortified formula with vitamin B12 during the second half of infancy can be quite beneficial.

• Make sure your diet includes a reliable source of vitamin B12, such as fortified foods or dietary supplements. Generally, it is not enough to consume only eggs and dairy products.
• Ask your healthcare provider to check your B12 levels once a year.
• Make sure your vitamin B12 levels are normal before and during pregnancy and if you are breastfeeding.
• Older vegetarians, especially vegans, may need higher doses of B12 due to age-related issues.
• Higher doses will likely be needed for people who are already deficient. According to professional literature, doses ranging from 100 mcg per day (for children) to 2000 mcg per day (for adults) are used to treat people with vitamin B12 deficiency.

The following table contains a list of foods that can be included in a vegetarian and vegan diet and are great for maintaining normal B12 levels in the body:

Application in official medicine

Health Benefits of Vitamin B12:

• Possible preventive effect against cancer: Vitamin deficiency leads to problems with folic acid metabolism. As a result, the DNA cannot reproduce properly and becomes damaged. Experts believe that damaged DNA may directly contribute to cancer formation. Supplementing your diet with vitamin B12, along with folic acid, is being researched as a way to help prevent and even treat certain types of cancer.
• Promotes brain health: Low levels of vitamin B12 have been seen to increase the risk of developing Alzheimer's disease in older men and women. B12 helps maintain low homocysteine ​​levels, which may play a role in the development of Alzheimer's disease. It is also important for concentration and may help reduce symptoms of ADHD and poor memory.
• May prevent depression: Numerous studies have demonstrated a correlation between depression and vitamin B12 deficiency. This vitamin is necessary for the synthesis of a neurotransmitter associated with mood regulation. One study, published in the American Journal of Psychiatry, looked at 700 women with disabilities over the age of 65. Researchers have found that women with vitamin B12 deficiency are twice as likely to suffer from depression.
• Prevention of anemia and healthy blood formation: Vitamin B12 is essential for the healthy production of red blood cells of normal size and maturity. Immature and inappropriately sized red blood cells can lead to lower oxygen levels in the blood and general symptoms of weakness and exhaustion.
• Maintaining Optimal Energy Levels: As one of the B vitamins, vitamin B12 helps convert proteins, fats and carbohydrates into fuel for our body. Without it, people often experience chronic fatigue. Vitamin B12 is also essential for neurotransmitter signaling that helps muscles contract and maintain energy levels throughout the day.

Vitamin B12 in dosage form can be prescribed in the following cases:

• with hereditary vitamin deficiency (Immerslood-Grasbeck disease). It is prescribed by injection, first for 10 days, and then once a month throughout life. This therapy is effective for people with vitamin absorption disorders;
• with pernicious anemia. Typically in the form of injections, oral or nasal medications;
• with vitamin B12 deficiency;
• in case of cyanide poisoning;
• with high levels of homocysteine ​​in the blood. Taken in combination with folic acid and vitamin B6;
• for an age-related eye disease called age-related macular degeneration;
• when the skin is affected by herpes zoster. In addition to relieving skin symptoms, vitamin B12 may also relieve pain and itching associated with this disease;
• for peripheral neuropathy.

In modern medicine, the three most common synthetic forms of vitamin B12 are cyanocobalamin, hydroxocobalamin, and cobabmamide. The first is used in the form of intravenous, intramuscular, subcutaneous or intralumbar injections, as well as in the form of tablets. Hydroxocobalamin can only be injected under the skin or into the muscles. Cobamamide is given by injection into a vein or muscle, or taken orally. It is the fastest acting of the three types. In addition, these drugs exist in the form of powders or ready-made solutions. And, without a doubt, vitamin B12 is often included in multivitamin preparations.

Use of vitamin B12 in folk medicine

Traditional medicine, first of all, advises taking foods rich in vitamin B12 for anemia, weakness, and a feeling of chronic fatigue. Such products are meat, dairy products, and liver.

There is an opinion that vitamin B12 may have a positive effect on psoriasis and eczema. Therefore, traditional doctors advise using ointments and creams that contain B12, externally and in the form of courses of treatment.

Vitamin B12 in the latest scientific research

• Scientists from the Norwegian Institute of Science and Technology have determined that a lack of vitamin B12 during pregnancy is associated with an increased risk of premature birth. The study involved 11,216 pregnant women from 11 countries. Premature birth and low birth weight account for a third of the nearly 3 million newborn deaths each year. The researchers determined that the results also depended on the country of residence of the fetus's mother - thus, high B12 levels were associated with high birth weight ratios in low- and middle-income countries, but did not differ in countries with high levels of residence. However, in all cases, vitamin deficiency was associated with a risk of preterm birth.
• Research from the University of Manchester shows that adding high doses of certain vitamins to traditional treatment - particularly vitamins B6, B8 and B12 - can significantly reduce symptoms of schizophrenia. Such doses reduced mental symptoms, while low amounts of vitamins were ineffective. In addition, B vitamins have been noted to be most beneficial in the early stages of the disease.
• Norwegian scientists have found that low levels of vitamin B12 in infants are associated with subsequent decline in children's cognitive abilities. The study was conducted among Nepali children as vitamin B12 deficiency is very common in South Asian countries. Vitamin levels were first measured in newborns (2 to 12 months of age) and then in the same children 5 years later. Children whose B12 levels were lower performed worse on tests such as putting together a puzzle, recognizing letters, and interpreting other children's emotions. Vitamin deficiency was most often caused by insufficient consumption of animal products due to the low standard of living in the country.
• A first-of-its-kind long-term study conducted by The Ohio State University Cancer Research Center shows that long-term use of vitamin B6 and B12 supplements leads to an increased risk of lung cancer in men who smoke. Data were collected from more than 77 thousand patients who took 55 micrograms of vitamin B12 every day for 10 years. All participants were between 50 and 76 years of age and were enrolled in the study between 2000 and 2002. As a result of observations, it was revealed that men who smoked had a four times higher risk of developing lung cancer than those who did not take B12.
• A recent study suggests that taking certain vitamins such as B12, D, coenzyme Q10, niacin, magnesium, riboflavin or carnitine may have a therapeutic effect on migraine attacks. This neurovascular disease affects 6% of men and 18% of women worldwide and is a very serious condition. Some scientists say it may be due to a lack of antioxidants or mitochondrial dysfunction. As a result, these vitamins and microelements, having antioxidant properties, can improve the patient’s condition and reduce the symptoms of the disease.

The use of vitamin B12 in cosmetology

Vitamin B12 is believed to have a beneficial effect on hair condition. By using cyanocobalamin topically, you can give beautiful shine and strength to your hair. To do this, it is recommended to use pharmaceutical vitamin B12 in ampoules, adding it to masks - both natural (based on oils and natural products) and store-bought ones. For example, the following masks will benefit your hair:

• a mask containing vitamins B2, B6, B12 (from ampoules), almond oil and burdock oil (a tablespoon each), 1 raw chicken egg. All ingredients are mixed and applied to hair for 5-10 minutes;
• a mixture of vitamin B12 (1 ampoule) and 2 tablespoons of red pepper. With such a mask you need to be extremely careful and apply it only to the roots of your hair. It will strengthen the roots and accelerate hair growth. You need to keep it for no longer than 15 minutes;
• mask with vitamin B12 from an ampoule, a teaspoon of castor oil, a teaspoon of liquid honey and 1 raw chicken yolk. This mask can be washed off an hour after application;

The positive effect of vitamin B12 is observed when it is applied to the skin. It is believed that it helps smooth out the first wrinkles, tone the skin, renew its cells and protect it from the harmful influences of the external environment. Cosmetologists advise using pharmaceutical vitamin B12 from an ampoule, mixing it with a fatty base - be it oil, sour cream or Vaseline. An effective anti-aging mask is a mask made from liquid honey, sour cream, chicken egg, lemon essential oil, with the addition of vitamins B12 and B12 and aloe vera juice. This mask is applied to the face for 15 minutes, 3-4 times a week. In general, vitamin B12 for skin combines well with cosmetic oils and vitamin A. However, before using any cosmetic substance, it is worth testing for allergies or adverse skin reactions.

Use of vitamin B12 in livestock

Like humans, some animals produce intrinsic factor in their bodies, which is necessary for the absorption of the vitamin. Such animals are monkeys, pigs, rats, cows, ferrets, rabbits, hamsters, foxes, lions, tigers and leopards. Intrinsic factor has not been found in guinea pigs, horses, sheep, birds and some other species. It is known that in dogs only a small amount of the factor is produced in the stomach - the main part is located in the pancreas. Factors affecting the absorption of vitamin B12 in animals are deficiency of protein, iron, vitamin B6, removal of the thyroid gland, increased acidity. The vitamin is stored mainly in the liver, as well as the kidneys, heart, brain and spleen. As in humans, the vitamin is excreted in the urine, and in ruminants - mainly in excrement.

Dogs rarely show signs of vitamin B12 deficiency, but they still need it for normal growth and development. The best sources of B12 are liver, kidneys, milk, eggs and fish. In addition, most ready-made feeds are already fortified with essential vitamins and minerals, including B12.

Cats need about 20 mcg of vitamin B12 per kilogram of body weight to maintain normal growth, pregnancy, lactation and hemoglobin levels. Studies show that kittens can go without vitamin B12 for 3-4 months without noticeable consequences, after which their growth and development slows down significantly until it stops completely.

The main source of vitamin B12 for ruminants, pigs and poultry is cobalt, present in soil and feed. Vitamin deficiency manifests itself in slow growth, poor appetite, weakness, and nervous diseases.

Use of vitamin B12 in crop production

For many years, scientists have been trying to find a way to obtain vitamin B12 from plants, since its main natural source is animal products. Some plants are able to absorb the vitamin through their roots and thus become enriched with it. For example, barley grains or spinach contained significant amounts of vitamin B12 after adding fertilizer to the soil. Thus, thanks to such research, options are expanding for people who cannot get enough vitamin from its natural sources.

Myths about vitamin B12

• Bacteria in the oral cavity or gastrointestinal tract independently synthesize sufficient amounts of vitamin B12. If this were true, vitamin deficiency would not be so common. The vitamin can only be obtained from animal products, artificially enriched foods, or food supplements.
• Adequate amounts of vitamin B12 can be obtained from fermented soy products, probiotics, or algae (such as spirulina). In fact, these products do not contain vitamin B12, and its content in algae is very controversial. Even though it is present in spirulina, it is not the active form of vitamin B12 needed by the human body.
• It takes 10 to 20 years for vitamin B12 deficiency to develop. In fact, deficiency can develop quite quickly, especially with a sudden change in diet, such as becoming a vegetarian or vegan.

Contraindications and precautions

Signs of vitamin B12 deficiency

Clinical cases of vitamin B12 deficiency are extremely rare, and in most cases they are caused by serious metabolic disorders, diseases, or a complete rejection of foods containing the vitamin. Only a doctor can determine whether there is a lack of a substance in your body by conducting special studies. However, if serum B12 levels approach minimum levels, some symptoms and discomfort may occur. The most difficult thing in this situation is to determine whether your body really lacks vitamin B12, since its deficiency can masquerade as many other diseases. Symptoms of vitamin B12 deficiency may include:

• irritability, suspicion, personality changes, aggression;
• apathy, drowsiness, depression;
• dementia, decreased intellectual abilities, memory impairment;
• in children – developmental delay, manifestations of autism;
• unusual sensations in the limbs, tremors, loss of sense of body position;
• weakness;
• changes in vision, damage to the optic nerve;
• incontinence;
• problems of the cardiovascular system (ischemic attacks, stroke, myocardial infarction);
• deep vein thrombosis;
• chronic fatigue, frequent colds, loss of appetite.

As you can see, vitamin B12 deficiency can “masquerade” as many diseases, and all because it plays a very important role in the functioning of the brain, nervous system, immunity, circulatory system and DNA formation. That is why it is necessary to check the level of B12 in the body under medical supervision and consult a specialist about suitable treatments.

Vitamin B12 is considered to have a very low toxicity potential, so medicine has not established borderline levels of consumption and signs of vitamin excess. There is an opinion that excess vitamin B12 is eliminated from the body on its own.

Interactions with drugs

Some medications can affect the level of vitamin B12 in the body. Such drugs are:

• chloramphenicol (chloromycetin), a bacteriostatic antibiotic that affects vitamin B12 levels in some patients;
• drugs used to treat stomach ulcers and reflux; they can interfere with the absorption of B12, slowing the release of stomach acid;
• metformin, which is used to treat diabetes.

If you take these or any other medications on a regular basis, you should consult with your doctor about their effect on your body's levels of vitamins and minerals.

Source

Vitamin B12 (cyanocobalamin) intake from foods is necessary for the functioning of the body. The crystalline substance containing cobalt was first obtained artificially from the liver in 1948 and is still used to prevent and treat a wide range of diseases.

Function in the body

Cyanocobalamin is water soluble and is synthesized by intestinal microflora. It is responsible for the level, functioning of the nervous system, reduces irritability, in combination with folic acid (B9) is necessary for hematopoiesis in the bone marrow and the maturation of red blood cells.

Sufficient content of vitamin B12 in food stimulates carbohydrate and fat metabolism, activates the blood coagulation system, has a positive effect on the function of the nervous system and liver, stimulates the production of bile salts, which reduces the level.

A significant amount of vitamin B12, which is contained in animal products, is found in the liver and kidneys, as well as in the spleen and muscles.

Cyanocobalamin is used for the prevention and treatment of various forms of anemia, diseases of the liver, spleen, skin, neuritis and neuralgia, exhaustion of the body, disorders, inflammation of the oral mucosa.

Vitamin B12 has a beneficial effect on the functioning of the heart muscle and thyroid gland, strengthens, normalizes blood pressure, has antiallergic, antitumor and antitoxic effects, and can enhance the effect of certain medications.

Daily requirement

• for adults – up to 3 mcg;
• for nursing mothers – 2-4 mcg;
• for children – 0.5-1.5 mcg;
• for infants – up to 0.4 mcg.

These values ​​can be increased by drinking alcohol, smoking, taking contraceptives and sleeping pills.

It is especially important to ensure adequate vitamin B12 intake for vegetarians, since plant foods do not contain it. To avoid and correct deficiency, vegetarians need to take a multivitamin supplement.

List and table of foods containing vitamin B12

Cyanocobalamin is synthesized by intestinal microflora. Previously, it was artificially obtained using microorganisms that were placed in a nutrient medium containing cobalt.

Vegetables and fruits do not contain cyanocobalamin. Despite the fact that it is a plant product and does not contain cyanocobalamin, it contains cobalt salts, which are used by intestinal microflora in the synthesis of vitamin B12.

For its better absorption, intake is necessary, with which cyanocobalamin interacts during food intake. The absorption of vitamin B12 is promoted by folic acid (B9).

Most vitamin B12 is found in products of animal origin; it is contained in liver, meat, fish roe, and dairy products. They should be included in the diet once a week.

Causes and symptoms of deficiency

Cyanocobalamin is excreted from the body with bile, its destruction occurs over a long period of time.

A lack of vitamin B12 is observed, first of all, with a long-term refusal of foods containing it - meat, liver, fish, milk, eggs. The preservative E200 can also cause the destruction of cyanocobalamin.

Deficiency causes disruption of its absorption in diseases of the gastrointestinal tract - atrophic gastritis, enterocolitis, helminthic infestations.

In case of regular deficiency over 5-6 years, B12 deficiency anemia develops. As a result, the formation of deoxyribonucleic acid and the metabolism of fatty acids are disrupted, the level of red blood cells and hemoglobin decreases, and the gastrointestinal tract and central nervous system are affected. This type of anemia can lead to diseases of the liver, kidneys, and blood.

The causes of B12 deficiency anemia may also be associated with taking medications against seizures, contraceptives, or excessive consumption of foods containing yeast.

In the case of diseases of the stomach, biliary tract, and intestines, so-called secondary vitamin deficiency occurs, associated with a decrease in the production of cyanocobalamin by the intestinal microflora.

Even with a sufficient intake of foods containing vitamin B12, it may be poorly absorbed if the body does not produce enough of the so-called intrinsic factor (Castle factor) - an enzyme that interacts with the inactive form of cyanocobalamin from food and converts it into the active (digestible) form .

Often in old age, Castle factor is practically not produced due to decreased synthesis of acids in the body. In this case, the doctor may prescribe injections instead of cyanocobalamin tablets. Including acidic plant foods - berries, fruits, vegetables - in the diet helps maintain the required level of acid production in the body.

Many vitamins destroy each other, so when injecting you should not mix vitamins B12 and B1, B2, B6, ascorbic acid, which are destroyed by the cobalt ion contained in the cyanocobalamin molecule, in one syringe.

The following signs may indicate vitamin B12 deficiency:

• increased fatigue, drowsiness, depression;
• headache, dizziness;
• irritability;
• lack of appetite;
• numbness of the limbs;
• weakening and ;
• grayish or yellowish complexion.

Excess cyanocobalamin

When you receive food containing vitamin B12, there is no excess. But with an overdose of vitamin complexes, allergic reactions are possible.

In case of excess, nervous excitement occurs, heart palpitations (tachycardia), and pain in the heart area.

Excess is possible in the following diseases: chronic hepatitis, cirrhosis, chronic renal failure, leukemia.

Proper nutrition cannot exist without containing such a unique and beneficial vitamin as B12 in the daily diet. This substance is capable of normalizing the hematopoietic functions of the body, the functioning of the gastrointestinal tract, brain and central nervous system. Let's figure out what foods contain vitamin B12 and how to properly and balancedly introduce it into your diet.

Vitamin B12 is unique in its composition and is involved in almost all processes of the body, and its main role is to ensure hematopoiesis. Thanks to vitamin B12, red blood cells are renewed, nerve cell membranes are synthesized, and some essential proteins are produced.

Symptoms of vitamin B12 deficiency

Vitamin B12 deficiency leads primarily to disruption of the formation of certain blood elements, which in turn leads to a general disruption of metabolic processes in the body and a negative effect on many organs and organ systems.

Lack of vitamin B12 manifests itself in a sharp decrease in appetite, rapid heartbeat, decreased hemoglobin levels, numbness of the limbs, irritability, and blurred vision.

Foods containing vitamin B12

In order to correctly formulate the dosage that will include vitamin B12 in a timely manner, you need to know which products contain it.

Everyone knows that the leading place in the amount of this vitamin is occupied by liver (veal or beef). Other products cannot compete with it, so liver should be a must when compiling a diet for children and adults.

Vitamin B12 is also found in fish and seafood. A special place should be allocated to the group of dairy products, especially cheese, kefir, fermented baked milk, sour cream, etc.

Vitamin B12 is found in large quantities only in liver, kidneys, herring, trout, sardinella, and dairy products. This kind of food should be taken at least several times every 7-10 days to replenish this substance in the body.

To better remember and know the list of foods containing vitamin B12, you should follow a special table.

How much vitamin B12 should you consume per day?

To maintain a sufficient amount of vitamin B12 in the body, an adult needs 3 mcg per day. Using the above table, everyone will be able to calculate a varied menu for themselves and please their body with both vitamins and delicious healthy food. But you shouldn’t overdo it either, as this can cause excess vitamin B12.

If we talk about children, then there is a special dosage for them, depending on their age:

• newborns - 0.5 mcg;
• children under 4 years old - 0.8-1 mcg per day;
• children from 4 to 7 years old – 1-1.5 mcg;
• from 7 to 10 years - 1.8 mcg;
• from 10 to 13 years – 2 mcg;
• from 13 to 15 years – no more than 2.6 mcg.

After 15 years, children can already consume the daily dosage of B12 in their diet, like an adult (3 mcg).

It is worth noting that people who drink alcohol, smoke, vegetarians, as well as the elderly should take additional vitamin B12 in the form of tablets, which are easily absorbed in the body.

What you need to know about how your body absorbs vitamin B12? An imbalance of intestinal microflora leads to poor absorption of the vitamin. To avoid this, you should take prebiotics or enzymes. Hydrochloric acid helps in the absorption of vitamin B12. Drink celery juice, it increases the level of hydrochloric acid.

To avoid health problems, properly balance your daily diet with high-quality and fortified foods.

The human body is an extremely complex system; in order for it to function normally, it must be supplied with a variety of vitamins and other useful substances. In order for the entire system to function normally, all components are important, that is, if only one vitamin is missing, the entire body will fail.

Vitamin B12 deserves special attention; without it, the normal functioning of the human body is out of the question. It becomes clear that the name of food products in which such a vitamin can be found is important information. It is also important to know what the component is intended for.

It is water-soluble and mostly consists of cobalt. Therefore, it is often also called cyclocobalomin. It is directly responsible for strengthening the human nervous system, and it is also capable of forming DNA molecules. And one more very important function - if a person has it in the required quantity, then there is no need to worry about strengthening the immune system.

The metabolism between proteins and carbohydrates cannot be carried out normally without this baby; it synthesizes tissue perfectly. Under its influence, iron reserves are revived, and they are also regularly replenished, which is simply necessary for the normal functioning of all organs.

Where can you find vitamin B12

B12 is found in food, but more on that later. The good thing is that a certain amount of this essential substance is produced directly by the human body. But this amount is not enough, so most of the useful and necessary substances are obtained by humans from the outside.

It is best to find out in which food products this essential component can be found from the following list:

• Beef liver - this tasty and beloved product contains the most B12. But in order for beef liver to be as healthy as possible, it should be cooked correctly - you shouldn’t fry it too much, light frying is enough, then vitamin B12 will be preserved in its ideal form. Eating it half-raw will bring significantly more benefits to the body;
• various kinds of shellfish that live in the sea are also rich in vitamin B12, namely: oysters, octopus and scallops;
• sea ​​fish of fatty varieties takes an honorable third place in this list, mackerel, sardine and sea bass are especially useful in this regard;
• Rabbit meat also contains a lot of this beneficial substance, so it is often recommended to eat it for a variety of diseases. The body, weakened by disease, receives the necessary substances in sufficient quantities and B12 plays a key role here;
• ordinary meat also contains a considerable amount of cyclocobalamine. Moreover, it does not matter what kind of meat we are talking about - pork, lamb and chicken are suitable;
• There is vitamin B12 in river fish, for example. in cod and carp, but there its content is small;
• cheese contains a lot of useful substances, you just need to choose hard cheeses (Roquefort, Poshekhonsky and Dutch);
• there is a small amount of vitamin in crab meat;
• If we talk about the most accessible products with this vitamin, then these are undoubtedly chicken eggs. Raw yolks contain large amounts of this substance;
• In order to avoid anemia, you need to drink milk regularly, but it’s better to choose homemade milk. Also, products made from homemade milk have beneficial properties: sour cream cottage cheese, soft cheeses.

As for foods of plant origin, there is almost no B12 here. The exception is some products, for example, spinach and seaweed (and also nuts), but there is very little of it.

If you consume brewer's yeast on a regular basis, you can compensate for the lack of this vitamin in your body. It is enough to receive 3 mcg per day, that is, the quantitative requirement is extremely low. To make it clear, if a person eats meat twice a day (no matter in what form), then he already receives a five-fold dose of this substance. It is clear why vitamin reserves in the liver accumulate constantly and in large quantities. If we are talking about an adult who adheres to the rules of a healthy lifestyle, then such vitamin reserves will last him for 20 years.

There may also be a lack of such a vitamin, but this can only happen if a person has completely switched to plant foods. And then, vitamin deficiency will only be felt after a few years. So you can periodically arrange fasting diets, this has only benefits. However, if a person adheres to strict vegetarianism for a long time, then B12 must be consumed in various synthetic forms. These can be dietary supplements, injections and tablets.

Products and vitamin content in the table

To understand all this better, it is necessary to indicate vitamin B12 in which food products, the table will show this all clearly:

What needs to be done to prevent vitamin deficiency

What foods contain vitamin B12 became clear from the table. But now it is important to understand what actions should be taken to avoid the danger of vitamin deficiency.

There are a number of certain factors that can cause vitamin deficiency even in those who regularly eat meat and even beef liver, where, as is known, the largest amount of this beneficial substance is:

• the vitamin is simply absorbed in the intestines, that is, the content of cyclocolamin directly depends on the state of the human gastrointestinal tract;
• Regular consumption of alcoholic beverages has a destructive effect on the liver. When liver cells are destroyed, vitamin reserves also become depleted. This is another reason not to abuse alcohol;
• the gastric microflora is destroyed by antibiotics, thus destroying vitamin reserves;
• consumption of preservatives destroys bacteria. However, when they are inside, they have the ability to destroy not only all the bad, but also all the good;
• When a person is stressed, his body begins to produce adrenaline. If there is too much of it in the intestines, then B12 becomes significantly less.

It is important to understand that in order for vitamins and microelements in the body to be in sufficient quantities and to be absorbed properly, food consumption alone is not enough.

In order to neutralize excess adrenaline, it is necessary to exercise regularly. It is necessary to undergo regular medical examinations, if the doctor advises, to drink prescribed vitamin complexes.

Fresh air is simply necessary, so you need to go out into nature as soon as possible. An active lifestyle contributes to the production of sufficient quantities of not only vitamin B12, but also other useful substances. When purchasing food products, it is very important not to choose those that contain preservatives, and also to avoid products with added E. If you monitor the condition of your stomach, you don’t have to worry about any vitamin deficiency.

DINNER! FROM A HUNDRED DISEASES! VITAMIN B12. Macrobiotics. Healthy eating. Formula 17.

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VITAMIN B12 ✅ELEMENTARY SOLUTION