Why does our body need vitamin B12 and what foods to eat in order to make up for its deficiency? Why does the body need Vitamin B12 Vitamin BE 12 for what

Vitamin B12 is an essential substance in the human body that is responsible for many important functions. When there is a lack of Vitamin B12 in the body, various unpleasant symptoms and pathologies occur. Some of them are dangerous and lead to irreversible consequences. Why does the body need vitamin B12, how is B12 useful - read further in our article.

All vitamins are extremely important for the body, some of them accumulate and persist for a long time, without requiring constant replenishment. However, water soluble ones like B12 need to be replenished regularly.

Why vitamin B12 is useful:

improves blood composition and protects the circulatory system;
strengthens the immune system, normalizes the processes of skin regeneration;
participates in the formation of nerve and brain cells;
supports metabolism and proper assimilation of proteins, fats, carbohydrates;
responsible for the proper development of the brain, nervous system and bones in children;
gives vigor, efficiency and endurance;
controls appetite by preventing a person from overeating;
is responsible for resistance to emotional and psychological stimuli, soothes and removes excessive nervousness, which is especially important for women;
enhances memory and concentration, and improves the functioning of the vestibular apparatus.

Vitamin B12 is indispensable for people prone to both stroke and heart attack, since its increased dose is able to protect against these pathologies. Together with this vitamin, it works especially well, protecting against heart disease.

The special effect of the vitamin on the nervous system and brain activity guarantees a positive mood and uplift of the spirit, as a result of which a person has more strength, desires and aspirations, and depression and apathy occur much less often.

Another component is involved in the generation choline, which normalizes fat metabolism, stimulates the breakdown of fats, and also normalizes the heart rate and strengthens the heart muscle.

Increased dosages of this substance are indispensable for athletes who need to maintain large muscle mass - because vitamin B12 stimulates natural muscle growth and protects them from wasting.

Vitamin B12 norm for children and adults

It is not recommended to lower the norms of vitamin B12, like any other vital substance. It is also interesting that in different countries the recommended doses may differ, and age is always taken as a basis.:

up to 1 year, you need to consume at least 0.4 μg per day;
up to 3 years - 1 mcg;
under 6 years old - at least 1.5 mcg;
up to 10 years - at least 2 mcg;
after 10 years - at least 3 mcg.

Sex, weight, height are not taken into account in this case. Also, the upper limit of the norm is often considered to be 9 μg for an adult (without special recommendations for increasing the dose).

With increased mental and physical exertion, with the presence of bad habits, the dosage of vitamin B12 increases by 25%.

What foods contain B12?

Vitamin B12 is the most abundant component in animal products, so vegetarians and children of vegetarian mothers often suffer from its lack:

most of all found in beef liver - up to 60 μg per 100 g; in pork liver already 2 times less, in chicken by-product on average 17 μg;
in seafood also a lot of vitamin - 20 mcg in octopuses, 12 mcg in mackerel and slightly less in sardines;
plain pork and lamb contain 2 mcg, and beef has 2.6 mcg, while rabbit - 4.3 mcg;
cod contains 1.6 mcg, and carp - 1.5 mcg;
crabs contain 1 mcg of vitamin;
eggs and sour cream contain about 0.5 mcg of B12, and hard cheese contains about 1.5 mcg.

Indications for use B12

Vitamin B12 is available in ampoules and tablets. They differ in the concentration of the substance, as well as the method of its application and dosage. In which cases prescribing vitamin B12 - in tablets, intravenously or intramuscularly:

high austerity diet or veganism (complete rejection of animal products);
infectious diseases;
chronic anemia;
liver disease;
kidney problems;
radiation sickness;
bone injuries and skin diseases;
polyneuritis, causalgia;
neuralgia;
various forms of sclerosis;
gastrointestinal diseases that contribute to the destruction of B12;
constant stress;
prevention of vitamin deficiency when using acids and drugs that destroy its absorption;
malignant tumors of the stomach;
cyanide poisoning;
dystrophy in children;
optic atrophy and persistent migraines;
alcoholic psychoses.

You can take vitamin B12 intramuscularly or intravenously only on the recommendation of a doctor, and it is recommended to drink vitamin complexes that contain this trace element on your own. It is especially important to use them for prophylaxis during periods of increased stress.

Vitamin deficiency symptoms

The lack of vitamin B12 is not felt sharply, forms gradually, starting with mild symptoms:

there is a tingling sensation in the hands and feet, itching may occur;
the lingual papillae are slightly inflamed;
the skin of the palms may darken a little, but the face and other parts of the body turn yellow, "goose bumps" often appear;
often there is a feeling of numbness of the skin.

At the first sign, you should always go to the clinic to check the vitamin level.

Development of anemia as a result of a lack of B12

If the vitamin in the body is constantly lacking, then anemia gradually develops due to the lack of formation of blood cells. The metabolism, the work of other organs is disrupted.

Possible appearance anemia of 2 types:

megaloblastic anemia develops due to a lack of vitamin in the diet;
pernicious anemia occurs due to problems with the gastrointestinal tract, as a result of which the stomach does not allow the absorption of the vitamin.

In parallel with anemia, pathologies of the central nervous system develop, which are characterized by: dizziness, headaches, ringing in the ears, visual impairment, ataxia and excessive irritability.

Also, on the part of the digestive tract, constant constipation, decreased appetite, or, conversely, diarrhea appear. Food is poorly absorbed, ulcers, gastroduodenitis and inflammation in the duodenum may appear.

Vitamin complexes with B12

Vitamin is included in most multivitamins, but there are special complexes that offer increased concentration. The most popular pills:, Neurobin, Unigama, Combilipen, Binavit,. You need to take them in courses. Vitamins in ampoules are prescribed only by a doctor!

Self-administration of vitamin B12 and its uncontrolled use will lead to negative consequences, therefore it is important to maintain a reasonable approach to the use of artificial supplements.

Content:

What role do vitamins of group B play in the body. What tasks are the actions of thiamine, pyridoxine and cyanocobalamin directed at?

B vitamins are fat-soluble substances that play a key role in the body's cellular metabolism and are involved in almost all vital processes. This group includes 11 elements. Among them, B1, B6 and B12 are vitamins, the benefits and harms of which require detailed consideration. What are these elements? How do they affect the body, and is there a health hazard? These issues will be discussed in more detail below.

Thiamine (B1)

A colorless crystalline type substance that dissolves only in water, is well absorbed and plays an important role in human health. The action of the element is aimed at solving the following tasks:

Normalization of carbohydrate metabolism in the liver, living tissues and gray matter (brain). Thiamine successfully fights pyruvic acid and lactic acid, which are referred to as "fatigue toxins." An overabundance of such elements leads to a lack of energy, weakness and excessive fatigue. The main action is provided by carboxylase, which is formed in the body after taking B1 and converts harmful elements into glucose. Thanks to this action, a person quickly gets rid of depression, improves appetite, calms down the nervous system.
Participation in the production of fatty acids unsaturated type, one of the functions of which is to protect the liver and gallbladder from the formation of stones.
Optimization of amino acid metabolism... It has been proven that thiamine deficiency leads to disruptions in metabolic processes associated with the assimilation of proteins.
Reducing skin inflammation, improving the condition of the mucous membranes. Physicians know about these qualities, who use the healing properties of thiamine in the treatment of psoriasis, eczema and burns, as well as to eliminate the signs of neurodermatitis.
Improving hair growth and the condition of the hair follicles.
Participation in hematopoiesisand also in cell division. It has been proven that thiamine is one of the regulators of the transport of genetic material.
Strengthening the immune system... The benefits of vitamins B12 and B1 are known from the standpoint of a beneficial effect on the protective functions of the body. In addition, thanks to these elements, the functioning of the thyroid gland, liver and digestive organs improves.
Providing pain reliefas well as reducing the negative impact of alcohol or tobacco use. Thiamine is often prescribed for chronic alcoholism.
Slowing down the aging process... B1 is involved in the creation of new cells in the body, which helps in prolonging youth.
Regulation of the work of aminobutyric acid, which is responsible for the correct functioning of the brain, as well as for the production of serotonin, a substance responsible for good mood.
Optimization of the state of the central nervous system and muscular apparatus... The action is due to the ability of thiamine to prevent the breakdown of choline, which prevents the accumulation of harmful cholesterol, protects cells and nourishes them with the elements necessary for life.

Thiamin is prescribed in the following cases:

liver disease;
skin problems (eczema, psoriasis, pyoderma);
disruption of the endocrine system and subsequent related problems (obesity, diabetes);
malfunctions of the kidneys, brain and central nervous system;
problems with the gastrointestinal tract (gastritis, ulcers, pancreatitis and others);
heart defects.

An excess of thiamine - a rare occurrence, because excess B1 is easily excreted from the body. The problem arises only when receiving an artificial vitamin in a dosage of 100 mg per day or more. In such a situation, the following side effects are possible:

feeling hot;
allergic reactions;
severe cramps;
decrease in blood pressure;
malfunctions of the kidneys and liver.

Pyridoxine (B6)

Vitamins B6 and B12 are considered no less important, the benefits and harms of which also require separate consideration. First, we will pay attention to pyridoxine (B6), a water-soluble element involved in the regulation of metabolic processes, restoring the central nervous system and normalizing blood circulation.

The following action of B6 has been scientifically proven:

Participation in the synthesis of molecules... It is known that the synthesis of almost all molecules occurs with the participation of pyridoxine. Thus, nucleic acids directly depend on B6, which ensures the creation of new cells.
Improving the functioning of the central nervous system... Pyridoxine is involved in the creation of molecules responsible for the exchange of information between nerve endings. In addition, with the participation of B6, a group of vital elements is formed - adrenaline, melatonin, serotonin, norepinephrine and other substances. Also, pyridoxine relieves numbness in the limbs, cramps and improves the process of glucose absorption.
Breakdown of carbohydrates... The benefits of vitamin B12 and pyridoxine are directly related to the absorption of carbohydrates entering the body, which contributes to the formation of sufficient energy to perform the required activities during the day.
Protection against inflammation... Scientists have not fully figured out this process, but it is already known that with regular consumption of pyridoxine, various inflammatory processes should not be afraid. In addition, taking B6 reduces the risk of obesity, diabetes, and heart or vascular disease.
Restoration of the function of hematopoiesis... B6 is involved in the regulation of cholesterol levels, as well as in the synthesis of new erythrocytes. A deficiency of this element makes the plasma thick, which increases the risk of vascular occlusion. In addition, the action of pyridoxine is aimed at eliminating homocysteine \u200b\u200b- the main culprit for strokes, heart attacks and other heart diseases. B6 has also been shown to improve heart muscle function.
Optimization of the process of protein and fat metabolism... If there is a sufficient volume of pyridoxine, problems with the absorption of fatty acids are excluded. In addition, the level of cholesterol decreases, lipid metabolism is normalized.
Elimination or minimization of the risks of exacerbation or development of eye diseases... In particular, pyridoxine is often used to protect against diabetic retinopathy.
Strengthening the immune system... Regular intake of pyridoxine guarantees the production of T cells, which are involved in improving the protective functions of the human body.
Increased mood... A sufficient amount of pyridoxine guarantees protection against depression, provides peace of mind, relieves feelings of anxiety.
Keeping female hormones in balance... Vitamin is often prescribed in complex treatment for mastopathy or uterine fibroids.
Prevention of rapid aging, protection against stone formation, reducing the risk of cancerous tumors.
Improving the condition of skin and nails (often used as part of special masks, added to cosmetic creams).

Pyridoxine is prescribed:

pregnant women with toxicosis;
patients with leukopemia, anemia, atherosclerosis and diabetes;
adolescents with problems with the functioning of the sebaceous glands and a lot of acne;
with problems with the central nervous system and seasickness.

Vitamin B6, as well as vitamin B12, the benefits and harms of which are discussed below, if excessive intake is dangerous... On the other hand, pyridoxine hypervitaminosis is rare. This is explained by the fact that the body is not able to accumulate B6 in the required volume only from food. If surpluses appear, then they come out naturally, along with urine.

An overdose is possible only in one case - when taking two grams of the vitamin every day for several years. It has been proven that even a four-year intake of one gram of B6 daily does not give side effects.

An overdose can be recognized by the following signs:

increased acidity in the stomach;
numbness in the arms and legs;
the appearance of urticaria;
short-term disorders of the central nervous system.

From taking pyridoxine worth giving up in the presence of allergic reactions to vitamins of group B. In addition, the vitamin is dangerous for people suffering from diseases of the duodenum, ulcer or gastritis. It is also not recommended to abuse the vitamin for ischemia of the heart and liver disease.

Cyanocobalamin (B12)

Vitamin B12 has a more complex structure in comparison with other elements of B groups. The substance accumulates in various human organs - kidneys, liver, lungs and spleen.

Externally, cyanocobalamin (cobalamin) is a dark red crystalline powder that can withstand high temperatures (up to 300 degrees Celsius) and is not destroyed by light. What is the danger of overdose of vitamin B12? What is cyanocobalamin good for? Let's consider these points in more detail.

The action of cobalamin is aimed at solving many problems:

Production of blood plasma corpusclesas well as the synthesis of hemoglobin. It has been proven that B12 deficiency is the main reason for the slowdown in the production of new red blood cells, as well as a decrease in their volume.
Synthesis of leukocytesparticipating in the protection of living tissues from foreign elements. Cobalamin maintains a high level of defenses (immunity), reduces the risk of viral infections. Studies have shown that vitamin deficiency increases the risk of developing immunodeficiency syndrome. At the same time, HIV develops twice as actively compared to people who receive a sufficient amount of cyanocobalamin.
Improving brain activity... Regular intake of B12 protects against stress, restores memory, eliminates the risk of sclerosis, dementia and depression.
Normalization of the reproductive system... Cyanocobalamin is often prescribed for men because of its ability to influence the volume of germ cells in semen. If the body is healthy and the cobalamin is supplied in sufficient volume, then the sperm count will be normal.
Acceleration of protein breakdown... Considering what vitamin B12 affects, it is worth highlighting the issue of converting proteins into amino acids, as well as their supply to the cells of the body. This is why B12 is often recommended for athletes who need to quickly gain muscle.
Improvement of the respiratory system... With an acute lack of oxygen in the plasma, cobalamin acts as an amplifier and makes cells consume chalcogen faster. It has been proven that a sufficient amount of B12 in the body prolongs the time spent without air. In addition, the presence of cobalamin ensures the normal functioning of each of the body systems.
Normalization of sleep and optimization of the melatonin production process... These actions are interrelated, because the cycle of rest and wakefulness depends on the abundance of melatonin.
Activation of an enzyme involved in the oxidation of succinate dehydrogenase... Due to the lipotropic function of cobalamin, the risk of fatty infiltration of a number of vital organs - kidneys, spleen, heart and liver - is reduced.
Reduced painassociated with a violation of the integrity of the CNS fibers in diabetic neuropathy.
Reducing cholesterol levels... Considering how vitamin B 12 is useful, it is worth noting its positive effect on the cardiovascular system, namely, reducing the risk of vascular blockage by cholesterol plaques.
Enhanced production of vital acids - deoxyribonucleic and ribonucleic. From these protein elements, cell nuclei are formed, containing hereditary data.
Optimization of metabolism involving caroteneas well as its subsequent conversion to retinol (vitamin A).
Participation in metabolic processes of proteins, fats and carbohydratesas well as in isomerization reactions.
Formation of melenic sheath on CNS fibers, which in combination with B12 is converted into succinic acid.

Indications for use:

polyneuritis;
myelosis;
bone injuries;
chronic anemia;
radiation sickness;
radiculitis;
cirrhosis of the liver;
skin diseases (dermatitis, psoriasis);
acute and chronic hepatitis;
radiculitis and others.

The features of vitamin B12, properties and positive effects on the body are discussed above. But it is important to know the negative side of cobalamin - high health risks in case of overdose. Excess B12 is divided into two types:

Acute oversupply. In this case, we are talking about a one-time intake of a large volume of cobalamin.
Chronic overabundance - possible with prolonged intake of the vitamin at an increased dosage (more than twice the norm).

Excessive intake of B12 in the body leads to a number of consequences:

increased blood clotting;
excessive excitability;
allergic reactions.

An overabundance of B12 for a long time leads to an increase in the production of haptocorrin, due to which risks increase development of hypereosinophilic syndrome, myelogenous leukemia, as well as polycethemia.

Contraindications for admission:

erythrocytrosis;
thromboembolism;
hypersensitivity.

B12 is prescribed with caution in the presence of neoplasms caused by vitamin deficiency, as well as in the presence of angina pectoris.

Knowing what vitamins B12, B6 and B1 are useful for, as well as what the harm of these elements is, allows you to properly build a diet and get the maximum benefit for the body.

To begin with, B12 is not even a vitamin, but a whole group of nutrients that contain cobalt.

This community includes cyanocobalamin (aka cobalamin), hydroxocobalamin, as well as two coenzyme varieties of the substance - methylcobalamin and 5-deoxyadenosylcobalamin.

I understand, their names are terrible, but suddenly someone will come in handy. I can only say that they were named so precisely because of the presence of cobalt. And henceforth I will try not to scare you with these three-story terms, except perhaps the most famous among the people, and these are methylcobalamin and cyanocobalamin.

The most common form of vitamin B12 is cyanocobalamin. The use of cyanocobalamin is very multifaceted, because it is this type of B12 that mainly enters our body.

Methylcobalamin differs slightly from the most popular form of B12 in structure. It can be obtained from cyanocobalamin in vitro. Moreover, from the point of view of the effect on the human body, methylcobalamin is quite capable of replacing cyanocobalamin in the treatment of a number of pathologies associated with a lack of B12.

Addison-Birmer disease can be recognized by the red color of the tongue.

Vitamin B12 was discovered as a result of the study of Addison-Birmer disease (also called pernicious form of anemia). By the way, it is the development of this ailment that directly depends on the B12 deficiency. For almost a century, this disease was considered incurable, until one day it became clear that it could be defeated with the help of serum produced from raw liver.

Interestingly, cyanocobalamin was isolated in the middle of the 20th century by two scientists at once, who did it independently of each other. Their names were E. Smith and K. Folkers.

I hope you understand how unusual a substance we are studying today. After all, the very nature of the origin of vitamin B12 is amazing: the fact is that it is produced by the simplest microorganisms.

And in order for B12 to be properly assimilated by our body, it needs to "dock" in it with a special protein substance in the stomach (Castle's internal factor) and with a number of nutrients.

Where can we get such a strange and essential vitamin for the body? What foods contain vitamin B12? Most people live in peace and do not even ask this global question for vegetarians.

Well, but we have to somehow solve this problem for ourselves. And that's why. It is believed that vitamin B12 can only be obtained from animal products. Is it true? And then it turns out

Fortunately, not everything is so simple in this world. And the one who is looking for a way out always finds it. I'm pretty sure raw foodists and vegans in the mind have no problem with this substance. And fanatically-minded citizens who have completely switched to a plant-based diet and do not want to hear anything about B12 may well be at risk. Let's figure out where the danger lies.

I want to inform you right away that B12 is thermally stable - that is, it is quite capable of “surviving” in food even at high and low temperatures.

I will not list you the products of violence that contain vitamin B12. After all, this article is for those who want to keep their health at the proper level, giving up meat and fish. Perhaps those vegetarians who are called "lacto", or "ovo", or even "ovolacto" may well get this important vitamin from eggs, milk powder or, for example, from cheeses (Russian, Cheddar, Dutch).

Although I personally suspect that this is not entirely fair with cheeses. If they are cooked with a dry animal enzyme (obtained from the stomachs of baby calves), then they may well contain the very same B12. But this is no longer pure vegetarianism, you must agree. For some, this question is fundamental!

If you buy vegetarian cheeses with a microbial component, then this vitamin is most likely present there in small quantities.

There is also information that B12 can be obtained from cow's milk, sour cream, fermented milk drinks. Here are just the vitamin we need in these products contains negligible amount - less than 1 mgc per 100 g.

Need Vitamin B12? Try eating algae!

Some vegan foods are believed to be a source of vitamin B12: nutritional or brewer's yeast, mushrooms, seaweed, tofu, miso paste. But all this is also very controversial, because plants are simply not able to accumulate B12 in the quantities we need.

There is an opinion that the same spirulina, which is so often talked about by supporters of a healthy lifestyle, contains B12. However, studies have shown that these are just substances similar to it. To date, this question remains open, since the effect of spirulina on B12 levels in the body has not been analyzed in a clinical setting.

But recently, more and more information has begun to appear that the level of B12 in the body of pure raw foodists and vegans with great experience is indeed below the norm, and over the years spent on live food, it decreases.

Here I want to make an important addition: if you regularly consumed animal products for many years before or on a raw food diet, then in the next few years you will not face a B12 deficiency.

This vitamin tends to be stored in the body. Pretty good news, agree! However, I advise you to keep your finger on the pulse and look for a high-quality source of B12 for yourself, because it is easier to prevent an illness than to spend energy and money on its treatment!

German scientists say that a global shortage of this vitamin on a strict vegan diet can only develop after 5-6 years. But we are all different ...

Many raw foodists, after reading pseudoscientific articles on the Internet, may start to argue. Like, " did you know that vitamin B12 is synthesized by the intestinal microflora?»We know! Unfortunately, not every raw food eater can boast of the ideal state of this organ. The path to it is long and thorny - through cleansing and long-term nutrition with live food without disruption and in compliance with many nuances.

If you had a perfect digestive system ...

Moreover, do not forget about the Castle factor, which was already discussed above. It can be external and internal. External - this is exactly the same B12, which is produced by bacteria and is accumulated by animals, which people then eat or receive with their milk. Egg yolks also contain this vitamin, as it is essential for the development of embryos.

Intrinsic factor is produced in the stomach from the supply of B12 coming from the outside. Together they enter the small intestine and are absorbed into the blood there. And then the combination of external and internal factors of the Castle are sent to the liver, where they are stored for the benefit of the whole body, and are consumed depending on the needs of the body.

If you eat mainly fruits and vegetables (that is, foods with a low protein content), then they are digested very quickly in the stomach - without abundant secretion of gastric juice and corresponding enzymes.

Thus, the internal factor is simply not produced in sufficient quantity for the body, just as it does not enter it from the outside. The liver, not receiving B12, begins to expend its reserves, and they are very soon depleted. And raw foodists start to feel unwell.

Eh! Is there B12? And if I find it?

I suspect that opponents of live food can cling to this argument: well, they say, this is not a natural diet for humans. However, nature is known to be much wiser than those who are considered to be reasonable people.

I propose to ponder and think a little, but where do cows that eat exclusively plant foods take B12? After all, supporters of meat-eating advise us to take this vitamin from beef or other similar sources - the flesh of birds, fish, pigs. It seems that the listed creatures do not eat their own kind. How do they get this valuable substance?

There are two sources of B12 production for these creatures. Let's simulate this situation for ourselves. The cow is eating grass. And together with unwashed greens, various bacteria enter the body, as well as worm bugs, which are also food of animal origin.

Deliciousness! ..

Moreover, (it's embarrassing to write about this, but since we are dealing with such a serious issue, we have to "open all the cards"!) Vegetarian animals in their natural habitat receive B12 from their own feces. Let's call this phenomenon a scientific term - "coprophagia".

Scientists have proven the fact that coprophagous animals (dogs, rats, mice, monkeys, rabbits, chinchillas) are trying to get the nutrients they lack.

In young specimens of these animals, the intestinal microflora is not yet able to fully decompose plants. This is why semi-digested food (in other words, excrement) is a valuable source of vitamins and minerals, including B12.

For people, this option for obtaining this vitamin, of course, is not acceptable. But those of our ancestors, who did not yet know what fire is, hardly had any idea of \u200b\u200bsanitary and hygienic standards. In other words, washing fruits and vegetables has played such a cruel joke with humanity. In addition, few people now fertilize crops with manure, but in vain!

But back to our vitamin B12. It turns out that vegans and raw foodists cannot get it by any natural means. Marketers have taken this fact into account and with great enthusiasm produce various ethical products fortified with B12: breakfast cereals, snacks, bread, cereals and other industrial stuff. You can easily find them in large supermarkets and online stores with a corresponding focus.

However, a person who wants to eat only live foods is unlikely to buy the listed products. What is the way out then? Only one is to look for natural vitamin complexes and preparations with B12.

Taking vitamin B12 from dietary supplements is an urgent decision.

It is best to choose proven dietary supplements or vitamin complexes for yourself and take them according to the instructions - usually 1-2 tablets per day. After the B12 course, it is better to pause, get tested and, if necessary, repeat the drug intake.

I would like to draw your special attention to cyanocobalamin injections. They should be done in the event that the deficiency of this substance is close to a critical level and alarming symptoms have already appeared, which I will now talk about. The number of injections to relieve such an acute condition should be determined by a specialist, based on your analyzes. As a preventive measure, B12 can be injected once a month.

To prevent this, I advise you to regularly - at least once every six months - take tests for the content of B12 in the body.

In different laboratories, its standards may be different. However, on average, in an adult, the level of this vitamin should be at least 300-400 pg / ml, and in general it ranges from 100 to 700 pg / ml. At the same time, in parallel, it is necessary to monitor the level of homocysteine \u200b\u200b(the norm is from 5 to 12 μmol / l). If it is higher than acceptable, then it is time to take action.

I have written a lot about the importance of this substance for humans, and now I want to tell you more about what the body needs vitamin B12 for.

Benefit

Vitamin B12 in the human body performs very important functions:

Takes part in the production of red blood cells.
Promotes the synthesis of DNA molecules - transfers information to those very red cells from the previous paragraph.
It is a participant in the production of nerve cells - with a lack of B12, they lose their protective myelin sheath and die off.
Promotes effective assimilation of protein and amino acids.
Promotes carbohydrate-fat metabolism in the body.
Helps our body cells absorb oxygen.
In conjunction with - folic acid - it produces choline, which is responsible for normal brain function and good memory.
It has a beneficial effect on the mucous membranes of organs - it keeps them active.
Increases the ability of immune cells to resist external aggressive factors.
Improves the quality and increases the number of sperm.

As you can see, the use of B12 in the body is quite wide, so it is important to regularly replenish its reserves.

No forces? Don't want anything? Check your vitamin B12 levels.

Deficiency of vitamin B12 is fraught with serious complications in the body - muscle weakness and other motor disorders, depression, anemia. These ailments are clear indications for the use of vitamin B12.

Harm

Outwardly, this manifests itself in the form of a number of symptoms:

the appearance of wounds and ulcers on the mucous membranes of the mouth;
painful sensations in the tongue - a burning sensation, tingling;
irritability and nervousness;
depression, apathy;
headaches;
heart palpitations;
fatigue with minor physical exertion;
loss of appetite;
tingling and numbness in the tips of the fingers and toes;
back pain;
pallor of the skin and the appearance of a yellowish tint on it.

So that you do not have a vitamin B12 deficiency, it is important to know how much you need to get it from food.

The daily norm of this substance for infants is from 0.4 to 0.5 mcg, for children from one to three years old - 0.9 mcg, for children from 4 to 8 years old - 1.2 mcg, for children from 9 to 13 years - 1.8 μg, for adult men and women - 2.4 μg, for pregnant and lactating women - from 2.6 to 2.8 μg.

Since the beginning of 2011, I have been following a vegetarian diet, of which I was on a pure raw food diet for a year and a half. I have two vegetarians - one from birth (he was also on live food with me), and the other from conception. We currently consume dairy products and sometimes eggs in the baked goods we are treated to. In addition, I give children and I myself take natural vitamins with B12 content. We do not have these symptoms, everyone is healthy.

How do you solve this important question for yourself? Where do you get the B12 you need? Have you decided to take vitamin B12 additionally? Do you know how to inject vitamin B12? Do you use methylcobalamin or cyanocobalamin? Or do you think that all these are scary tales paid for by meat eaters?

Vitamin B12 for what the body needs, deficiency symptoms, what are the best sources

Vitamin B12 deficiency is considered one of the leading nutritional deficiencies in the world. A 2004 study found that vitamin B12 deficiency is a serious problem in many parts of the world, including the United States, India, Mexico, Central America, South America and parts of Africa, but is not common in Asia (except for vegetarians) ().

Vitamin B12 benefits your mood, energy level, memory, heart, skin, hair, digestion and many other organs and systems. Vitamin B12 is also an important vitamin for eliminating hypofunction of the adrenal cortex; for multiple metabolic functions including enzyme production, DNA synthesis, and hormonal balance; as well as maintaining a healthy nervous and cardiovascular systems.

Due to its colossal role in the body, vitamin B12 deficiency can manifest itself in many different negative symptoms, many of which are highly visible, such as chronic fatigue, mood disorders such as depression, and chronic stress.

Vitamin B12: Benefits, Disadvantages and Food Sources

Vitamin B12 aids in the normal functioning of the nervous system: it helps maintain the health of nerve cells (including those needed for neurotransmitter signaling) and helps form a protective covering of nerves called the myelin sheath of the cell. This means that when vitamin B12 levels are low, nearly every cognitive function can suffer.

Vitamin B12 (sometimes also called hydroxycobalamin, cobalamin,) also aids digestion and heart health, so a deficiency can lead to both digestive problems and an increased risk of heart disease. It can be ingested from food sources, by injection or intramuscular administration of vitamin B12, hydroxycobalimin.

Estimated National Institutes of Health (NIH), anywhere from 1.5 to 15 percent of people in developed countries are deficient in vitamin B12 (). Other studies such as those carried out American Journal of Clinical Nutrition in 2000, show that this number could be even higher - up to 39% of the population may suffer from a lack of vitamin B12 ().

Animal products are the best dietary sources of vitamin B12, including natural dairy products, eggs, organic meats, wild fish, organic poultry, and organ meats. According to NIHplant foods naturally do not contain vitamin B12.

Vitamin B12 can be found to some extent in fortified plant foods such as nutritional yeast, fortified cereals, etc. However, artificially added vitamin B12 to plant foods does not appear to be as well absorbed as the vitamin found in natural animal sources.

Lack of vitamin B12

Vitamin B12 deficiency is often difficult to detect, especially given how common symptoms such as tiredness or poor concentration are. The diagnosis of vitamin B12 deficiency is usually based on measuring the level of this vitamin in the blood serum. However, there is alarming research evidence that about 50% of patients with diseases associated with vitamin B12 deficiency have normal levels when tested ().

There are more accurate screening options available to detect deficiencies, but they are usually not given to patients who do not have anemia or symptoms associated with heart disease (). So, if you suspect that you may be deficient in vitamin B12, but your initial blood test shows that your body's levels are normal - you can talk to your doctor about having repeated tests, especially those that check for high levels. homocysteine.

Vitamin B12 deficiency symptoms may include: ()

Constant feeling of tiredness (chronic fatigue);
Muscle aches and weakness;
Joint pain;
Difficulty breathing or shortness of breath;
Feeling dizzy;
Poor memory;
Inability to concentrate well
Mood changes such as increased depression and anxiety;
Heart problems, such as increased heart rate;
Dental problems such as bleeding gums and mouth ulcers
Digestive problems such as nausea, diarrhea, or cramps;
Poor appetite;
A more severe deficiency can also cause a form of anemia called pernicious anemia, a serious condition that can cause memory loss, confusion, and even dementia.

Risk factors for developing vitamin B12 deficiency

Who is most at risk for vitamin B12 deficiency? Elderly people with digestive disorders are one of the most vulnerable groups in the population. This is because older adults tend to produce less stomach acid, which is needed to convert vitamin B12 properly.

Since animal products are usually the best sources of vitamin B12, those who adhere to and do not consume any animal products are also more likely to be deficient in this vitamin. Therefore, it is recommended for seniors as well as vegans and vegetarians to take daily vitamin B12 supplements ().

Other populations at higher risk for vitamin B12 deficiency include smokers (since nicotine can block absorption), alcoholics, people with anemia, and people with digestive problems such as Crohn's disease.

Infants 0-6 months: 0.4 mcg.
Infants 7-12 months: 0.5 mcg.
Toddlers 1-3 years old: 0.9 mcg.
Children 4-8 years old: 1.2 mcg.
Children 9-13 years old: 1.8 mcg.
Adult men and women over 14 years old: 2.4 mcg.
Pregnant women: 2.6 mcg.
Breastfeeding women: 2.8 mcg.

Compared to other vitamins, we do not need very large amounts of vitamin B12, but we do need to replenish it daily. are water-soluble and easily flushed out of the body, so to maintain the recommended levels in our bloodstream and prevent vitamin B12 deficiency, we need to eat frequently foods rich in B vitamins.

NIHrecommends that adults over 50 take vitamin B12 daily or consume rich or artificially fortified foods. The recommendation is to take 25 to 100 mcg per day, as this amount has been shown to support healthy vitamin B12 levels in older adults.

Vitamin B12 can be taken in pill form, in drops that you put on your tongue, or as an oral spray. Sometimes older people are better off taking vitamin B12 in the form of drops or oral spray because they have problems absorbing the vitamin in the digestive tract.

Because vitamin B12 is water-soluble, the body has the ability to excrete (in the urine) any excess it doesn't need. As a result, vitamin B12 is considered safe and non-toxic, although it is always best to stick to the recommended amount and not take large doses of any supplement.

Why does the body need vitamin B12 and what is the use of it?

Vitamin B12 is necessary for the human body for the following reasons:

1. Helps maintain energy levels

Vitamin B12 benefits your metabolism because it is needed to convert carbohydrates into usable glucose in the body. Glucose from carbohydrate foods is used for energy. This is why people with vitamin B12 deficiency often experience fatigue. Vitamin B12 is also needed for signaling through a neurotransmitter that helps your muscles contract and gives you energy throughout the day, preventing fatigue.

2. Prevents memory loss and reduces the risk of developing neurodegenerative diseases

Lack of vitamin B12 can cause various neurological and mental disorders. Due to its role in nerve health and transmission of nerve impulses, vitamin B12 is important for normal cognitive function and is used to reduce the risk of neurodegenerative diseases, including Alzheimer's disease and dementia (dementia) (,).

3. Improves mood and helps the nervous system to function properly

One of the most studied benefits of vitamin B12 is its ability to aid in the healthy regulation of the nervous system, including reducing mood disorders such as depression and anxiety. Vitamin B12, along with folic acid, is required as a major determinant of one-carbon metabolism by a compound called SAM (S-Adenosylmethionine). SAM is critical for stress-related neurological function and mood regulation (,).

Vitamin B12 is essential for concentration and cognitive processes such as learning, so a lack of B12 can lead to difficulty concentrating and an increased risk of attention deficit.

4. Plays a Role in Maintaining Heart Health

Vitamin B12 helps prevent the development of cardiovascular disease, which is very important given the fact that heart disease is currently the number one cause of death worldwide. Vitamin B12 helps reduce elevated levels of homocysteine, which is now considered a major risk factor for heart disease (). Homocysteine \u200b\u200bis an amino acid and blood levels are influenced by levels of B vitamins, including vitamin B12.

Vitamin B12 helps protect against cardiovascular conditions such as heart attack or stroke by lowering high levels of homocysteine \u200b\u200bin the blood. There is also some evidence that B12 may help control high cholesterol and high blood pressure. B vitamins are also able to control atherosclerotic diseases, in which people develop cholesterol plaques in their arteries, which can lead to serious heart disease ().

5. Essential for healthy skin and hair

Vitamin B12 is essential for healthy skin, hair and nails because it plays an important role in cell division. Vitamin B12 helps improve skin health by reducing redness, dryness, inflammation and acne, and can be used topically to treat psoriasis and eczema. It can also reduce hair loss in adults and can help strengthen nails.

6. Helps in digestion

Due to its role in promoting digestive enzyme production, vitamin B12 is essential for maintaining a healthy metabolism and the breakdown of foods in the stomach. It is also beneficial for the gastrointestinal tract as it helps maintain normal intestinal microflora. Eliminating harmful bacteria in the digestive tract and creating a favorable environment for beneficial bacteria is important in preventing digestive disorders such as inflammatory bowel disease (IBD) or bowel candidiasis.

7. Essential for a healthy pregnancy

Vitamin B12 is essential for making nucleic acid or DNA, the basic genetic material that is used to create the entire human body. Therefore, vitamin B12 is not only an essential nutrient for growth and development, but also a vital component of a healthy pregnancy. Vitamin B12 also interacts with folate in the body, so it may reduce the risk of birth defects such as neural tube defects.

8. May help prevent cancer

The benefits of vitamin B12 are also due to its potential in reducing the risk of developing cancer. Vitamin B12 supplementation is currently being studied as a way to reduce the risk of certain cancers, especially when taken with folic acid (). Some preliminary research suggests that vitamin B12 benefits the immune system, potentially helping to prevent cancers, including cervical, prostate, and colon cancers.

9. Helps produce red blood cells and prevent anemia

Vitamin B12 is essential for building healthy red blood cell levels. This helps prevent a type of anemia called megaloblastic anemia, which leads to symptoms such as chronic fatigue and weakness ().

What foods contain vitamin B12: a list

According to National Institutes of HealthIt takes two steps and experience with natural vitamin B12 supplementation for the body to absorb vitamin B12 from food.

First, the hydrochloric acid in the stomach separates vitamin B12 from the protein to which vitamin B12 is attached in food. Vitamin B12 then binds to a protein produced in the stomach called intrinsic factor and is absorbed by the body ().

Good day, curious readers of my blog. Is cyanocobalamin frequently present in your diet? Don't be intimidated by this scary name - this is not some outlandish product. In fact, this is the second name given to vitamin B12. Believe me, this cobalt-containing element is simply irreplaceable for every person. And I intend to convince you of this today. If you are ready then listen.

Vitamin B12 has a special effect on our mood, energy levels, memory, heart, digestion and more. This is one of the most important elements. It affects the following processes in the body:

dNA synthesis;
provides hormonal balance;
maintains healthy nervous, respiratory and cardiovascular systems;
removes homocysteine;
lipotropic function;
participates in the synthesis of hemoglobin and leukocytes;
supports reproductive function;
takes part in splitting.

Deficiency symptoms

Due to the importance of B12 for the body, a deficiency of this element is very difficult to miss. It will manifest itself in a variety of negative symptoms. If there is a lack of this substance, you may feel fatigued or dispersed in the body.

Additional symptoms in adults are ( 1 ):

muscle pain, joint pain and weakness;
difficulty breathing or shortness of breath;
dizziness;
poor memory;
inability to focus on business;
changes in mood (depression and anxiety);
violation of the heartbeat;
poor dental health, including bleeding gums and mouth ulcers;
digestive problems such as nausea, diarrhea, or cramps;
poor appetite.

In more severe manifestations, deficiency can cause pernicious anemia. It is a dangerous disease that can lead to memory loss, confusion and even long-term dementia.

There are 2 groups of people who are at increased risk of B12 deficiency. These are the elderly and vegetarians ( 2 )

Representatives of the first group are very susceptible to vitamin deficiency, since they have digestive disorders. As a rule, in the elderly, the production of gastric juice is reduced. But it is so important for the absorption of nutrients by the body.

As for vegetarians, their vitamin B12 deficiency is understandable. The best sources of this element are animal products. And vegetarians don't eat them.

Also, the lack of this element is observed in smokers. This is because nicotine can block the absorption of elements from food. And a lack of vitamin B12 is diagnosed in people suffering from anemia and digestive disorders. And people who abuse alcohol, there is a lack of this element.

How to identify a B12 deficiency

The diagnosis of a deficiency of this vitamin is made after measuring its level in blood serum. However, research shows that such research is not always objective. About 50% of patients with vitamin B12 deficiency have normal levels of this element according to analyzes. ( 3 )

There are more accurate screening options for vitamin deficiency. But they, as a rule, do not give a 100% accurate result ( 4 ). Therefore, if you suspect that you have a lack of this element, the first thing to do is get tested. If the test result shows that everything is normal, talk with your doctor about additional tests.

What foods contain vitamin B12

According to a 2007 study, the absorption of vitamin B12 from food in adults is about 50%. However, in reality this figure is often much less. ( 5 )

The best food sources of vitamin B12 are meat, fish and poultry, organ meats and eggs

Although the cobalt-containing element is absorbed from eggs worse - only about 9% is absorbed by the body. Vegetables and fruits do not contain this element at all.

For vegans and vegetarians, I have sad news. Such a superfood product as blue-green algae, a very poor substitute for vitamin B12 ( 6 ). Therefore, those who adhere to a vegetarian diet should definitely take vitamin complexes.

In general, the exact level of absorption depends on the health of the person's digestive system. Below I present to your attention the best sources that supply the body with vitamin (3 μg for an adult is taken as the norm).

With the help of these food products, you can eliminate the deficiency of the element b12. To do this, you just need to increase the consumption of such food.

Instructions for use

The body's daily requirement for this element depends on the age of the person. It can range from 0.4 mcg to 3 mcg.

So, the daily rate for children is:

0-6 months - 0.4 mcg;
6-12 months - 0.5 mcg;
1-3 years - 0.9 -1 μg;
4-6 years old - 1.5 mcg;
7-10 years old - 2.0 mcg.

For adults, this figure rises to 3 mcg. The only exceptions are pregnant and lactating mothers, as well as athletes. For them, the daily dosage is 4-5 mcg. However, only a physician can determine the exact requirement of the body for a cobalt-containing element. And then after the patient has passed certain tests.

Compared to other vitamins, we don't need very high amounts of B12. But it is imperative to replenish supplies daily. Therefore, to maintain the recommended level, it is necessary to eat foods rich in this element.

In addition, vitamin B12 can be taken as a pill that is placed under the tongue or as a spray. In addition, this drug is also available in ampoules. Since this element is water-soluble, the body can wash out all excess with urine and it is impossible to get an overdose. Therefore, cyanocobalamin is safe and non-toxic.

It is important to remember that vitamin B12, intended for oral administration, has a low bioavailability - when it enters the stomach, only 40% of the drug is absorbed by the body. But intravenous injections are more bioavailable - up to 98% of the active substance is absorbed.

Despite the safety of the drug, I do not recommend self-medication. The intake of this vitamin and its dosage must be agreed with the doctor. Otherwise, the cost of experimenting with your health will be too high.

Top 9 Vitamin B12 Benefits

Here I have highlighted the most striking advantages of this element. Take a look and you might want to revise your diet in favor of consuming more meat products.

Supports metabolism.Vitamin B12 is needed for transformation, which is used as energy for the body. Therefore, people with a deficiency of this element often complain of fatigue. It's also needed by neurotransmitters that help muscles contract and give you energy.
Prevents memory loss.B12 deficiency can cause a variety of neurological and psychiatric disorders. The role of this element in the regulation of the nervous system is high. Therefore, this vitamin is used to reduce the risk of developing neurodegenerative diseases, including Alzheimer's and dementia. ( 7 ) (8 )
Improves mood and learning.There have been many studies showing that B12 helps in the regulation of the nervous system. Including it reduces depression and anxiety. ( 9 ) Also, this element is necessary for concentration and cognitive processes (such as learning). Therefore, its lack can lead to difficulty in focusing attention.
Supports Heart Health.The vitamin helps reduce elevated homocysteine \u200b\u200blevels. But it is he who is today considered the main risk factor for the development of cardiovascular diseases. (10) Homocysteine \u200b\u200bis an amino acid. The content of the B complex in the body depends on its concentration in the blood. There is also evidence that B12 can help control high cholesterol and blood pressure. And elements of group B can control atherosclerotic diseases. (eleven)
Essential for healthy skin and hair.Vitamin B12 is essential for healthy skin, hair and nails. The reason for this lies in the fact that it plays a special role in cell reproduction. Plus, this element reduces redness, dryness, inflammation and acne. It can be applied to the skin for psoriasis and eczema. In addition, where cyanocobalamin comes in, it reduces hair breakage and helps nails become stronger.
Aids in digestion.This vitamin helps in the production of digestive enzymes for the breakdown of food in the stomach. This helps create an environment for the development of beneficial bacteria in the intestines. The elimination of harmful bacteria in the digestive tract and the presence of beneficial bacteria is what prevents digestive upset. In particular, problems such as inflammatory bowel disease are prevented.
Necessary for pregnant women.B12 is needed to make nucleic acid (or DNA - the main genetic material). Well, it is used to create our body. Therefore, this element is the main nutrient for growth and development. It is also a vital ingredient in a healthy pregnancy. Also, the vitamin interacts with folic acid in the body. This reduces the risk of birth defects.
May help prevent cancer.This vitamin is currently being studied to help reduce the risk of certain types of cancer. Its properties are enhanced by the simultaneous intake of the element with folic acid (12). Plus, some preliminary studies show that it benefits the immune system. This means that b12 potentially helps in the fight against cancer. In particular, it fights cancer of the cervix, prostate and colon.
Prevents anemia.Vitamin B12 is essential for the building of normal red blood cell levels. Thanks to this, the development of megaloblastic anemia is prevented. Its symptoms are chronic fatigue and weakness. ( 13 )

Interaction with other drugs

Absorption of vitamin B12 can be difficult in cases of alcoholism or smoking. Moreover, long-term use of antibiotics reduces the ability of the stomach to absorb the cobalt-containing element. As a result, the body receives less vitamin B12. Potassium supplements can also decrease absorption of this substance.

For this reason, everyone taking stomach medications should consult with their doctor. Perhaps in your case you will need additional intake of vitamin supplements.

I'm sure today's article helped you take a fresh look at vitamin B12. And now you understand that not getting this item can cause serious problems. It is very important to know about this. Therefore, share the link to this article with your friends on the social network. And, because there is still so much useful and interesting prepared for you. And for today, see you soon!