Vitamin B12, where is it found? Why does our body need vitamin B12 and what foods should we eat to compensate for its deficiency?
Vitamin B12 is very important substance For brain health, nervous system, DNA synthesis and formation blood cells. 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 most large quantity it is found in animal products.
Also known as: cobalamin, cyanocobalamin, hydroxocobalamin, methylcobalamyl, cobamide, external factor Kasla.
History of discovery
In the 1850s, an English doctor described a fatal form of anemia, attributing it to pathological gastric mucosa and lack of Gastric 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.
In George Richard Minot, Dr. medical sciences from Harvard, came up with 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., 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.
Deadly 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 looks like :
in the following way
| In 1993, the European Committee on Nutrition established the daily intake of vitamin B12: | Age |
| Men: mg/day (International Units/day) | European Union (including Greece) |
| 1.4 mcg/day | European Union (including Greece) |
| Belgium | France |
| 2.4 mcg/day | Germany, Austria, Switzerland |
| 3.0 mcg/day | European Union (including Greece) |
| Ireland | Italy |
| 2 mcg/day | Netherlands |
| 2.8 mcg/day | Nordic countries |
| 2.0 mcg/day | Germany, Austria, Switzerland |
| Portugal | Nordic countries |
| Spain | Great Britain |
| 1.5 mcg/day | France |
| USA | France |
World Health Organization, Food and Agriculture Organization of the United Nations
- 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;
- 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.
Physicochemical 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 are gradually used by our bodies, water-soluble vitamins are eliminated from the body as soon as a dose in excess of
daily norm Scheme of B12 getting into the blood: 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.: 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
Products with high content Vitamin B12 is useful to consume with black pepper. Piperine, a substance found in peppers, helps the body absorb B12. Usually, we're talking about
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 the optimal amount of each is the only way
prevent deficiency. 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 wellness . However, in some cases, without synthetic vitamins
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 vitamin B12 levels than infants on breastfeeding.
- 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 you have a reliable source of vitamin B12 in your diet, such as fortified foods or biologically active additives
- . 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.
- 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 level B12 in the body:
| Product | Vegetarianism | Veganism | Comments |
| Cheese | Yes | No | Great source vitamin B12, but some types contain higher amounts than others. Swiss cheese, mozzarella, feta are recommended. |
| Eggs | Yes | No | The largest amount of B12 is found in the yolk. The richest in vitamin B12 are duck and goose eggs. |
| Milk | Yes | No | |
| Yogurt | Yes | No | |
| Vegetarian spreads with nutritional yeast | Yes | Yes | Most spreads can be consumed by vegans. However, you need to pay attention to the composition of the product, since not all spreads are enriched with vitamin B12. |
Application in official medicine
Health Benefits of Vitamin B12:
- Possible preventive effect from cancer diseases: 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
- cancer. Promotes brain health: It has been observed that low level
- Vitamin B12 increases 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 examined 700 women with
- 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, general symptoms 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 removing
- skin symptoms
, vitamin B12 may also relieve pain and itching in 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. These products are meat, It is advised to use 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 mother of the fetus - for example, high B12 levels were associated with high birth weight in low- and middle-income countries, but did not differ in countries with high level 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 Cancer Research Center at State University Ohio shows that long-term use dietary supplements of vitamins B6 and B12 leads to increased risk occurrence of lung cancer in. 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 therapeutic effect during 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. For this it is recommended to use pharmacy 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 against harmful influences., 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 reaction skin.
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. Internal 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 - deficiency of protein, iron, vitamin B6, removal 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, however, they need it for normal height and development. Best sources B12 is liver, kidney, milk, eggs and fish. Besides this, the majority ready-made feed already enriched 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, 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 oral cavity
- or gastrointestinal tract independently synthesize a sufficient amount 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. necessary for the body
person.
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
- complete refusal
- from foods containing 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, decline
- intellectual abilities in the limbs, tremor, loss of sense of body position;
- weakness;
- changes in vision, lesions 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 important role in the functioning of the brain, nervous system, immunity, circulatory system and DNA formation. This is why it is necessary medical supervision check the level of B12 in the body and consult a specialist about suitable species treatment.
Vitamin B12 is believed to have very low potential toxicity, therefore not established by medicine border level 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.
Why does the body need vitamin B12? It protects the heart and liver, stimulates brain function, improves memory and mood. These are the key ones, but not all of them beneficial features. Cyanocobalamin is found mainly in foods of animal origin. What exactly should you eat to get enough B12 and protect yourself from stroke and depression?
Vitamin B12 is considered the most mysterious representative of this group of organic compounds. This is the combined name of four biologically active substances, which 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 B12 enters 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 accumulation 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 all of 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, by adhering to traditional nutritional 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;
- permanent unreasonable feeling fear;
- dizziness;
- noise in ears;
- "goosebumps" in the eyes;
- increased fatigue;
- violations menstrual cycle;
- 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 “visual” 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 send determinations for analysis general vitamin B12 in 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 difficult process 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 also have this effect. fast weight loss. 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 healthy person 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) with regular use 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, when in excess, the vitamin acquires harmful properties. In particular, it can cause skin diseases. Modern research confirm 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, increased level of this substance (hypervitaminosis) is a rare condition. As a rule, it develops as a result of inaccurate dosage administration in the form of injections. 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 food poisoning, including stomach upset;
- 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 will this result? serious treatment in the long term - not 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.
In order for our body, all its organs and systems to function normally, it is necessary to provide a sufficient amount of microelements and vitamins. Vitamin B12 deserves special attention here, playing an important role in normal functioning body. Our body cannot produce this on its own important element. Therefore, it is very worth important task, eat foods that contain vitamin b12 every day.
Why does the body need vitamin B12?
B12 performs the following functions in the body:
- responsible for the formation of red blood cells. DNA molecules develop in these cells. If a sufficient supply of vitamin B12 is not ensured, DNA synthesis will not be possible, which will lead to the formation of pernicious anemia;
- is directly involved in production nerve cells. At insufficient quantities vitamin b12, the membrane of the nerves is damaged, which leads to their death;
- participates in the body’s absorption of proteins;
- participates in the metabolism of carbohydrates and fats. If the body does not receive the required amount of vitamin B12, metabolic processes are broken and cannot complete correctly;
- participates in the division of all cells of the body;
- has a positive effect on liver function;
- lowers blood cholesterol;
- interacts with vitamins and microelements of other groups. Thus, against the background of a lack of vitamin B12 in the body, a deficiency of vitamin B1 may also occur, which will cause malfunctions of brain cells and the digestive system.
How much vitamin B12 does the body need per day?
The body needs only 3 mcg of vitamin B12 per day to eliminate various problems with health.
Due to the fact that the main source of this vitamin in the body is food of animal origin, and in food plant origin Since the content of the element is low, it will be most difficult for vegetarians to replenish the reserves of this element in the body.
For them, the source of B12 will be vitamin complexes and medications. To prevent oversaturation of the body with vitamin B12, be sure to consult a doctor before taking any vitamin complex or medication. But it will be much better if, of course, you can find a source in natural foods (refuse vegetarianism), rich in vitamin B12, in the amount necessary for the normal functioning of the body.
When playing sports, pregnant women and during breastfeeding, the body's need for vitamin B12 increases approximately 4 times.
If the body is deficient in vitamin B12, it will be expressed by the following symptoms:
- increased nervousness, fatigue, depression;
- poor blood clotting;
- red or sore tongue;
- tingling or numbness in the legs;
- memory problems often occur;
- disruptions of the menstrual cycle (pain, shift in timing);
- heart rate is increased;
- pulse is poorly determined.
B12 deficiency can occur due to a vegetarian diet, alcoholism, smoking, or consuming large amounts of confectionery, reception medicines, taking birth control pills.
If the body does not receive enough vitamin b12 for a long time, this will lead to the destruction of nerves. And this process is already irreversible. People whose bodies lack vitamin B12 turn gray faster than usual, because lose melanin pigment.
Foods containing the most vitamin B12
This B vitamin is most found in foods of animal origin. The element is also present in plant products, although in very small quantities.
It’s safe to say that the leader in vitamin B12 content is liver (veal or beef), which simply has no competitors. Therefore, the liver should be an obligatory component of the diet of pregnant or lactating women and children. The consumption rate of vitamin B12 for these categories of people increases several times a day.
A considerable amount of vitamin B12 is also found in fish and seafood. It is not surprising that in the diet of many people there is a so-called “fish day”, when a variety of fish dishes are eaten throughout the day. For seafood lovers who eat them often and in sufficient quantities, vitamin B12 deficiency is extremely rare.
Some dairy products also contain varying amounts of vitamin B12. It should be noted that this element is found not only in milk, but also in cheeses, feta cheese, kefir, sour cream, yoghurts and other fermented milk products.
Cereal breakfast cereals are also a storehouse of vitamin B12, so do not neglect them. Their mandatory presence in the diet is of great importance, despite the fact that many people do not consider such food to be healthy.
Don’t forget about plant-based products that contain vitamin B12, albeit in very small quantities. These are lettuce, spinach, green onions. Products containing this element, can be consumed on their own, or can be added to salads, first or second courses during their preparation, as a result of which the level of vitamin b12 in the body will rise, albeit gradually.
It should be noted that vitamin B12 has the ability to be preserved in any method of cooking. For example, when beef is fried at 200° for 45 minutes, approximately 70% of vitamin B12 is retained. Or, when milk is boiled for 5 minutes, it retains up to 70% of vitamin B12.
Despite the fact that vitamin b12 is quite stable to high temperatures and is not destroyed much during normal preparation, you should not abuse high temperatures. For example, prolonged boiling of milk not only destroys all the vitamins in it, but also significantly reduces its nutritional value. Therefore, when preparing milk porridge, you must first boil the cereal in a small amount of water, and then add milk and boil. Do not initially cook the cereal in milk for half an hour.
When cooking meat, you can also use the accelerated method using sugar. At the same time, not only is the cooking time reduced (by almost half), but all existing nutrients and vitamins. And the liver can be prepared using this method in just 5 minutes.
For people who adhere to vegetarianism, a source of vitamin B12 can be fortified supplements (muesli, bread, etc.) or tablets.
It also happens that a person does not absorb vitamin B12 that enters the gastrointestinal tract (the reasons for this may lie in gastrointestinal diseases), so they need to take injections of vitamin B12. The dosage is selected by the attending physician strictly individually.
The table below shows how much vitamin B12 is contained in a particular product, where its content is highest.
Foods containing the most vitamin B12
|
Products |
% of daily value per serving |
|
| Liver (beef) | ||
| Liver (pork) | ||
| Heart (beef) | ||
| Kidneys (beef) | ||
| Liver (chicken) | ||
| Herring | ||
| Mackerel | ||
| Mussels | ||
| Sardine | ||
| Salmon | ||
| Powdered milk | ||
| Chum salmon | ||
| Rabbit meat | ||
| Brain | ||
| Smelt | ||
| Lungs (beef) | ||
| Powdered milk (whole) | ||
| Beef (category 2) | ||
| Beef (1st category) | ||
| Sea bass | ||
| Pork | ||
| Mutton | ||
| Beluga | ||
| Shrimps | ||
| Cod (fillet) | ||
| Cod | ||
| Turkey (fillet) | ||
| Halibut | ||
| Russian hard cheese | ||
| Carp | ||
| Bifidolact | ||
| Hard cheese "Dutch" | ||
| Hard cheese "Poshekhonsky" | ||
| Cheddar cheese | ||
| Brynza | ||
| Cottage cheese | ||
| Crabs | ||
| Chicken (1st category) | ||
| Chicken egg) | ||
| Condensed milk (sweet) | ||
| Cream | ||
| Condensed milk | ||
| Milk | ||
| Kefir | ||
| Yogurt | ||
| Sour cream | ||
| Curdled milk | ||
| Ice cream | ||
| Cheese (processed) | ||
| Butter |
Now, knowing exactly which products and in what quantities vitamin B12 is present, you can easily create a menu for yourself, including those products that will help replenish your supply of this vitamin. useful element in organism. As we have already seen, vitamin B12 is one of the most necessary elements For normal operation throughout the body, so its deficiency should not be neglected. We need to take everything as soon as possible necessary measures to replenish vitamin B12 reserves by eating the “right” foods.
Vitamin B12 (another name is cyanocobalamin) is vital to the human body. The operation of many systems depends on it. A deficiency leads to anemia or anemia. Therefore, it is very important to prevent a deficiency of this element in the body. besides medications? It is the sources of cyanocobalamin and its main properties that will be discussed in this article.
Functions of vitamin B12
The action of vitamin B12 is aimed primarily at providing coordinated work the central nervous system, respectively, and the whole organism. Cyanocobalamin is necessary to create layers that protect nerve fibers, therefore, a lack of vitamin negatively affects the functioning of the brain and the emotional state of a person. A sufficient amount of vitamin B12 in the diet ensures strong healthy sleep, prevents the development of depression, helps normalize blood pressure (which contains vitamin B12, will be described below). Cyanocobalamin regulates lipid and carbohydrate metabolism. The vitamin protects against obesity and prevents accumulation excess fat in the liver and throughout the body. Under its influence, the immune system is strengthened and the activity of leukocytes is stimulated. Vitamin B12 is directly involved in hematopoiesis and bone formation. If the diet of a child or adolescent is insufficient in cyanocobalamin, bones will grow much more slowly. Therefore, it is necessary to include products in the daily menu — sources of vitamin B12. This is what we will talk about now.
Cyanocobalamin in food
So, vitamin B12 - what foods contain it? First of all, it is food of animal origin. Of course, cyanocobalamin is contained in small quantities by soy, hops, tops of some vegetables, green salad, spinach, seaweed, yeast, but people consume these products quite rarely and in small doses. Vitamin B12 also has beneficial properties which are known to many. Large amounts of cyanocobalamin are found in products such as beef liver, egg yolks, kidneys, low-fat powdered milk, salmon, herring, sardines, oysters, crabs. Beef, chicken, pork, seafood, hard cheese, and dairy products contain slightly smaller amounts of vitamin B12. Cyanocobalamin is present in small quantities in homemade soft cheese and liquid milk. Supporters strict vegetarianism in this case they suffer the most. Excluding from their menu not only meat, but also fish, cheese, milk, eggs, they have practically no opportunity to receive required dose vitamin B12.
Content of cyanocobalamin (mcg) per 100 g of product
In beef liver | In cottage cheese | ||
In the heart (offal) | |||
In the kidneys (offal) | In Roquefort cheese | ||
In milk powder | |||
In rabbit meat | In a chicken egg | ||
In the brain (offal) | In sweet condensed milk | ||
In the lung (offal) | In cream | ||
In whole milk powder | In condensed milk | ||
In beef | |||
In cod (fillet) | |||
In Rossiysky cheese | In sour cream | ||
In the product "Bifidolact" | In ice cream | ||
In Poshekhonsky cheese | In curdled milk | ||
In Dutch cheese | In processed cheese | ||
In Cheddar cheese | IN butter |
in tablets
Many vitamin complexes or food supplements contain this element. Vegetarians, smokers, elderly people, people with chronic diarrhea nd, it is recommended to take additional vitamin B12. Price in tablets of this product is in the range of 1000-1500 rubles per 100 pieces. Cyanocobalamin has unique property- it can accumulate in the spleen, liver, lungs, kidneys. If nutrition deteriorates, the supply of the vitamin will last for several years. However, to prevent deficiency, you should regularly eat foods that contain vitamin B12.
Daily dose of cyanocobalamin
An adult needs 2-3 mcg of vitamin B12 per day, children (depending on age) - 0.3-2 mcg. This is the required minimum, and if it is reduced, serious diseases can develop. During pregnancy or breastfeeding, the daily requirement for cyanocobalamin increases by 2-4 times.
Consequences of vitamin B12 deficiency
Lack of cyanocobalamin leads to very adverse health effects. The most common of these are anemia and multiple sclerosis. In addition, a lack of vitamin B12 can manifest itself as weakness, dizziness, and headache. Increased irritability and tearfulness are often observed, and phenomena such as depression and mental distress occur. With a lack of cyanocobalamin, sensitivity in the limbs decreases, vision and memory deteriorate. Significant deficiency leads to hallucinations and immunodeficiency states. Therefore, it is very important not only to know where vitamin B12 is found, but also to regularly consume foods that contain it.
Causes of cyanocobalamin deficiency
There are many reasons for vitamin B12 deficiency. As a rule, cyanocobalamin deficiency is a consequence of disorders of the digestive system that interfere with the normal absorption of vitamins. The reasons for this may be the following.
Also, the supply of vitamin B12 may be depleted as a result long-term use contraceptives and other medications.
Overdose
Now you know where vitamin B12 is found. It is also very important to prevent its excess in the body, which is no less dangerous than deficiency. With hypervitaminosis, conditions such as pulmonary edema, urticaria, thrombosis, and heart failure appear. An overdose of cyanocobalamin is possible only when consuming a synthetic analogue of vitamin B12. Therefore, it is very important to strictly follow the instructions and recommendations of your doctor.
It is important to know!
The cause of vitamin B12 deficiency in the body can be not only the use of birth control pills, medications, or the presence of any disease. In some people, cyanocobalamin is not absorbed by the body at all. As a rule, these are elderly people. This is explained by the fact that over the years digestive system produces fewer acids necessary for the synthesis of vitamins. Therefore, cyanocobalamin, as well as iron, are much less absorbed, which, in turn, can cause anemia. In this case, cyanocobalamin must be obtained by injection.
remember, that natural products foods are much healthier than varied nutritional supplements and vitamin complexes in tablets. Eat a balanced diet, try to consume foods daily that contain various elements, including vitamin B12. What products contain this substance and what benefits it brings to our body, you learned after reading the article.
Vitamin B12 is a water-soluble B vitamin. Unlike other substances in this group, it can accumulate in the human body, most of all in the liver, spleen, lungs and kidneys. It is absorbed into small intestine, deposited in the liver.
It contains cobalt ion, hence its other name - cyanocobalamin, or cobalamin. Cyanocobalamin is resistant to light and high temperature, and is better preserved in food products during heat treatment.
The activity of cyanocobalamin is very high, and the amount of vitamin B12 in foods is measured in mcg. Accordingly, a person’s need for it is small.
Amount of vitamin B12 in foods (mcg/100g):
- Beef liver – 60;
- Heart – 25;
- Oysters – 18;
- Trout – 7.5;
- Herring – 13;
- Russian cheese – 1.5;
- Sardines in oil – 8.5;
- Rabbit meat – 4.3;
- Beef – 3.0;
- Sea bass – 2.4;
- Cod – 1.6;
- Dutch cheese – 1.1;
- Cheese Poshekhonsky – 1.4;
- Cottage cheese – 1.0;
- Chicken egg – 0.5;
- Cow's milk – 0.4;
- Kefir – 0.4;
- Butter – 0.1.
The main source of this vitamin for the body is animal products. A little cobalamin is synthesized in the intestine by its own microflora. Very small amounts are found in soybeans, hops, tops, spinach, and green salad.
Vitamin B12 intake standards
Age determines the daily requirement for cyanocobalamin. So, in infants up to 6 months it is 0.4 mcg/day, in children from 6 to 12 months – 0.5 mcg/day, from 1 to 3 years this need increases to 1 mcg/day, from 4 to 6 years – up to 1.5 mcg/day. Children aged 7-10 years require 2 mcg of vitamin per day, adolescents 11-17 years old, as well as adults - 3 mcg/day. In pregnant and breastfeeding women, the need is higher – 4 mcg/day.
There is also another designation for the amount of vitamin B12 - in international units (IU). 1IU corresponds to the activity of 1 mcg of cyanocobalamin.
The metabolism of cobalamin in the body occurs very slowly, and it takes at least 5-6 years for its deficiency to develop. If a person takes potassium supplements, then hypovitaminosis develops several times faster.
If a person smokes, drinks alcohol, or is a vegetarian, the need for vitamin B12 increases.
At excessive consumption sweets, carbonated drinks, as well as chronic diarrhea, the absorption of cyanocobalamin from the intestine worsens, which means its intake into the body decreases.
If a person uses many different medications, and especially contraceptives, the consumption of cyanocobalamin increases.
The importance of vitamin B12 in the body
Vitamin B12 plays a significant role in biological processes the body, together with other vitamins, participates in the metabolism of fats, proteins and carbohydrates, as well as:
- Participates in the formation of red blood cells - erythrocytes;
- Helps remove homocysteine from the body, an amino acid that contributes to the occurrence of strokes and myocardial infarctions;
- Reduces fat and cholesterol levels in the body;
- Improves oxygen availability for cells during hypoxia;
- Takes part in the regeneration of damaged tissues, participating in the synthesis of nucleic acids;
- Promotes education active forms vitamin A;
- Participates in the formation of the hormone melatonin, which regulates biorhythms;
- It has an effect on the male reproductive system - it increases the sperm content in the gonads;
- Regulates the functioning of the immune system;
- It is a catalyst for biochemical transformations of organic acids, as a result of which myelin is formed - the sheath of nerve fibers.
Vitamin B12 is very important for hair, for its growth and healthy appearance.
Vitamin B12 deficiency
Hypovitaminosis is formed when there is insufficient intake of cyanocobalamin from food, impaired absorption, or when taking certain medications. Signs of its deficiency are the following symptoms:
- Low hemoglobin, platelets and leukocytes;
- Disorders of the digestive system;
- Fatigue, irritability, depression;
- Feeling of numbness in the limbs and difficulty walking;
- Stomatitis, glossitis;
- Headache;
- Visual impairment;
- Painful menstruation.
Lack of vitamin B12 for hair leads to hair loss and early greying.
Excess vitamin B12
Cyanocobalamin hypervitaminosis rarely occurs when the dosage is not observed when taking vitamin B12 tablets or when administered parenterally.
Main symptoms of overdose:
- Pulmonary edema;
- Vein thrombosis;
- Urticaria or anaphylactic shock;
- Heart failure.
Use of cyanocobalamin for medicinal purposes
As a medicine, vitamin B12 in ampoules or tablets is used for diseases such as hepatitis, anemia, radiculitis, polyneuritis, chronic pancreatitis, multiple sclerosis, diabetic neuropathy, radiation sickness, cerebral palsy, injuries peripheral nerves, skin and allergic diseases.
Vitamin B12 tablets are better absorbed when simultaneous administration with folic acid. It is used in the treatment of anemia at a dose of 30 to 200 mcg per day, every other day, until remission is achieved.
Vitamin B12 in ampoules is used for intravenous, intramuscular, intralumbar and subcutaneous administration.
At neurological pathology, including with pain syndrome, vitamin B12 is administered from 0.2 to 0.5 mg per injection according to an increasing scheme, once every 2 days, for a course of up to 2 weeks.
Contraindications
Do not use vitamin B12 in ampoules and tablets in case of thromboembolism, erythrocytosis, individual intolerance. Concomitant angina pectoris requires careful use.
