Good day, curious readers of my blog. Do you often have cyanocobalamin in your diet? Don't be intimidated by this terrible name - this is not some outlandish product. In fact, this is the second name that vitamin B12 received. Believe me, this cobalt-containing element is simply indispensable for every person. And I intend to convince you of this today. If you're 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;
  • supports 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, it is very difficult not to notice the deficiency of this element. It will manifest itself in a variety of negative symptoms. With a lack of this substance, you may feel broken in the body or dispersed.

Additional symptoms in adults are: 1 ):

  • muscle, joint pain and weakness;
  • difficulty breathing or shortness of breath;
  • dizziness;
  • bad memory;
  • inability to focus on business;
  • mood changes (depression and anxiety);
  • palpitations;
  • 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. This 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 elderly people and vegetarians ( 2 )

Representatives of the first group are very susceptible to a lack of a vitamin, because they have a digestive disorder. As a rule, the production of gastric juice is reduced in older people. 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. Vegetarians don't eat them.

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

How to identify a B12 deficiency

The diagnosis of deficiency of this vitamin is made after measuring its level in the blood serum. However, studies show that such research is not always objective. About 50% of patients with vitamin B12 deficiency have normal levels of this element. ( 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 to your doctor about additional tests.

What foods contain vitamin B12

According to a 2007 study, the absorption of vitamin B12 from food by adults is about 50%. In reality, however, this number is often much lower. ( 5 )

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

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

For vegans and vegetarians, I have some 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, it is imperative to 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 a vitamin (3 mcg for an adult is taken as the norm).

With the help of these foods, 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 daily need of the body for this element depends on the age of the person. It can vary from 0.4 micrograms to 3 micrograms.

So, the daily norm for children is:

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

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

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

In addition, vitamin B12 can be taken in tablets that are placed under the tongue or in the form of a spray. In addition, this drug is also available in ampoules. Since this element is water-soluble, the body can wash out all the 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, the body absorbs only 40% of the drug. But intravenous injections are more bioavailable - up to 98% of the active substance is absorbed.

Despite the safety of the drug, I do not advise self-medication. The intake of this vitamin and its dosage must be agreed with the doctor. Otherwise, the price of the experiment on one's 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 may want to rethink your diet in favor of consuming more meat products.

  1. Supports metabolism. Vitamin B12 is necessary for the transformation of the body which is used as energy for the body. Therefore, people with a deficiency of this element often complain of fatigue. It is also needed by neurotransmitters that help muscles contract and give you energy.
  2. Prevents memory loss. B12 deficiency can cause various 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 disease and dementia. ( 7 ) (8 )
  3. Improves mood and learning. There have been many studies proving that B12 helps in the regulation of the nervous system. It also reduces depression and anxiety. ( 9 ) Also, this element is necessary for concentration of attention and cognitive processes (such as learning). Therefore, its lack can lead to difficulty in focusing attention.
  4. Supports heart health. The vitamin helps lower elevated homocysteine ​​levels. But it is he who is today considered the main risk factor for the development of cardiovascular diseases. (10) Homocysteine ​​is an amino acid. The content of vitamin B complex in the body depends on its concentration in the blood. There is also evidence that B12 may help control high cholesterol and blood pressure. And the elements of group B can control atherosclerotic diseases. (eleven)
  5. Essential for healthy skin and hair. Vitamin B12 is essential for the health of skin, hair and nails. The reason for this lies in the fact that it plays a special role in the reproduction of cells. Plus, this element reduces redness, dryness, inflammation and acne. It can be applied to the skin for psoriasis and eczema. In addition, where cyanocobalamin is included, it reduces hair breakage and helps nails become stronger.
  6. Promotes digestion. This vitamin helps in the production of digestive enzymes to break down food in the stomach. This contributes to the formation of an environment for the development of beneficial bacteria in the intestine. The destruction of harmful bacteria in the digestive tract and the presence of beneficial ones is what prevents digestive disorders. In particular, problems such as inflammatory bowel disease are prevented.
  7. Essential for pregnant women. B12 is needed to create 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. And it is also a vital component that helps a healthy pregnancy. The vitamin also interacts with folic acid in the body. This reduces the risk of birth defects.
  8. May help prevent cancer. This vitamin is currently being studied as an aid in reducing the risk of certain types of cancer. Its properties are enhanced by the simultaneous intake of the element with folic acid (12). In addition, some preliminary studies show that it benefits the immune system. This means that b12 potentially helps in the fight against cancer. And in particular, it fights cancer of the cervix, prostate and colon.
  9. Prevents anemia. Vitamin B12 is essential for maintaining normal levels of red blood cells. This prevents the development of megaloblastic anemia. Its symptoms are chronic fatigue and weakness. ( 13 )

Interactions with other drugs

Absorption of vitamin B12 can be difficult in the case of alcoholism or smoking. Moreover, prolonged use of antibiotics reduces the ability of the stomach to absorb the cobalt-containing element. As a result, the body receives less vitamin B12. And potassium supplements can also reduce the absorption of this substance.

For this reason, anyone taking stomach medications should consult their doctor. You may need to take additional vitamin supplements in your case.

I am sure that today's article has helped you to look at vitamin B12 in a new way. And now you understand that the lack of this element can cause serious problems. Knowing this is very important. Therefore, share the link to this article with your friends on the social network. And, after all, so many more useful and interesting things have been prepared for you. And that’s all for today – see you soon!

Vitamin B12 is naturally produced only by bacteria and archaea. Some bacteria also synthesize B12 in the human colon. However, we cannot absorb it from there, since most of the nutrients are absorbed by us from the small intestine. Unlike humans, ruminants such as cows and sheep are able to absorb B12 produced by bacteria in their intestinal flora. To do this, they only need to get enough cobalt from food. Therefore, the meat of cows and sheep is the main source of vitamin B12 for humans.

What foods are rich in this vitamin? And how can vegans and vegetarians replenish their supply? You will find the answer to these and other questions later in this article.

Why does the body need vitamin B12?

Vitamin B12 is essential for fatty acid synthesis in myelin and, in combination with folate (folic acid), for DNA synthesis. It also plays an important role in the absorption of amino acids and the maturation of red blood cells in the bone marrow. Simply put: Vitamin B12 is needed by the body for the normal functioning of the circulatory and nervous systems.

With a deficiency of vitamin B12, a person has symptoms of a hematological or neurological nature. The former are usually indistinguishable from the symptoms of anemia and folic acid deficiency: pale skin, lack of energy, fatigue, shortness of breath, and palpitations. The main reason for this is disturbances in DNA synthesis, leading to the formation of abnormally large red blood cells. Neurological complications occur in 75-90% of people with overt B12 deficiency. They include:

  • sensory disturbances in the extremities;
  • movement disorders;
  • cognitive changes ranging from memory loss to dementia, with or without mood swings.

There may also be vision problems, impotence, and difficulty with bowel and bladder control. For a woman's body, a lack of vitamin B12 is fraught with menstrual irregularities.

Daily intake of vitamin B12

How much vitamin B12 does the human body need per day? The table below lists the recommended daily allowance for this vitamin for children from birth to 18 years of age, as well as for adult men and women.

What foods contain vitamin B12

According to scientists (studies by Cobiac et al 1999 and Baghurst et al 2000), about 25% of all vitamin B12 comes from red meat, 50% from dairy products, 30% from milk. Note that these figures are typical only for developed countries and may differ depending on the region of residence. Vitamin B12 is also present in eggs, seafood and champignons.

In view of the availability of animal foods and nutritional supplements in developed countries vitamin B12 deficiency is rare. Its main cause is called problems with the absorption of B12, when there is not enough enzyme in the stomach ( Xala factor), or part of the stomach was removed as a result of surgery. In addition, deficiency of this vitamin is more likely in people over 60 years of age and in children whose bodies require more nutrients for their growth.

Which food has the most vitamin B12?

The richest sources of vitamin B12 are animal products such as the liver and kidneys. It is these organs that create the largest supply of this vitamin in the body. The table below compares the content of B12 in 100 g of raw liver/kidney in different animals. Here and later in the article, the figures are taken from Database on Nutrients from the USDA.

Product (100 g) Vitamin B12 (mcg) Calorie content (Kcal)
Liver
lamb 90,05 139,00
Veal 59,85 140,00
Beef 59,30 135,00
duck 54,00 136,00
goose 54,00 133,00
Pork 26,00 134,00
turkey 19,73 128,00
chicken 16,58 119,00
kidneys
lamb 52,41 97,00
Veal 28,20 99,00
Beef 27,50 99,00

Is B12 retained in foods after cooking?

You don't have to worry about this: vitamin B12 remains in food even after heat treatment. Moreover, since liver, kidneys and other meat products usually lose weight during cooking, the concentration of vitamin B12 in 100 grams of the finished dish will be slightly higher. In the following table, you can compare the vitamin B12 content of some ready-to-eat foods of animal origin.

Are there plant sources of B12?

Forms of vitamin B12 found in algae (including spirulina) and fermented foods (like tempeh), once considered good sources of B12, have been found to be inactive and do not benefit the human body. Moreover, their consumption can be dangerous for vegans, since blood tests will show normal levels of B12, in fact, they are not. In addition, scientists suspect that the use of such products may accelerate the onset of B12 deficiency in vegetarians, as it can block cell metabolism ().

In addition to mushrooms, vegetarians can get vitamin B12 from dairy products and eggs, while vegans can only get it from supplements.

Vitamin B12 content in eggs and dairy products (table)

The main source of vitamin B12 in eggs is the yolk. So, in chicken eggs per 100 g contains 0.89 micrograms of vitamin B12 (with a calorie content of 143 Kcal), while in yolks alone - 1.95 micrograms (with 322 Kcal). At the same time, eggs of domestic ducks, geese, turkeys and even quails are much more generous for this vitamin:

  • Duck eggs contain 5.40 micrograms of vitamin B12 per 100 g (at 185 kcal);
  • Goose - 5.10 mcg (185 Kcal);
  • Turkey - 1.69 mcg (171 Kcal);
  • Quail - 1.58 mcg (158 Kcal).

As for dairy products, you can get the most vitamin B12 from cheeses, as well as from cottage cheese or yogurt.

Product (100 g) Vitamin B12 (mcg) Calorie content (Kcal)
Cheese
Swiss 3,06 393,00
Gateust 2,42 466,00
Mozzarella, whole milk 2,28 299,00
Tilsit 2,10 340,00
Feta 1,69 265,00
Fontina 1,68 389,00
Bree 1,65 334,00
Gruyere 1,60 413,00
Gouda 1,54 356,00
edam 1,54 357,00
Other dairy products
Greek yogurt, low fat 0,75 59,00
Sheep milk 0,71 108,00
Curd, 1% 0,63 72,00
Plain low fat yogurt 0,56 63,00
Milk, 2% 0,53 50,00
Greek yogurt, low fat 0,52 73,00

Since the human liver is able to accumulate vitamin B12 in itself, its deficiency in people who have completely abandoned animal products may not make themselves felt for several years. though long-term vegan diet without food supplements vitamin B12 contains risk of developing hematological and nerve problems, which were mentioned above. To avoid this, vegans should start taking supplements containing the active form of B12: cyanocobalamin or hydroxycobalamin. It is better to consult your family doctor about their dosage.

Other Foods High in Vitamin B12

Our list of foods that contain vitamin B12 would be incomplete without fish and seafood. The following table contains data for raw shellfish and fish.

Product (100 g) Vitamin B12 (mcg) Calorie content (Kcal)
shellfish
Octopuses 20,00 82,00
Pacific oysters 16,00 81,00
mussels 12,00 86,00
bivalves 11,28 86,00
sea ​​snails 9,07 137,00
Fish products
Caviar, black and red, granular 20,00 264,00
Mackerel 15,60 105,00
Atlantic herring 13,67 158,00
Pacific herring 10,00 195,00
blue tuna 9,43 144,00

Crustaceans are also a good food source of vitamin B12. When they are raw, the B12 concentration in them is not too high, but 100 g of cooked (boiled) shrimp or crabs also help to cover the daily requirement. In the last table for today, let's look at how much vitamin B12 you can get from ready-made meals containing seafood.

Product (100 g) Vitamin B12 (mcg) Calorie content (Kcal)
Bivalve clams, boiled 98,89 148,00
Octopus, boiled 36,00 164,00
Oysters, boiled 28,80 163,00
Mussels, boiled 24,00 172,00
Mackerel (baked, grilled or dry roasted) 19,00 262,00
Sea snails, boiled 18,14 275,00
Atlantic herring (baked, grilled or dry roasted) 13,14 203,00
Mackerel, salted 12,00 305,00
King crab, boiled 10,38 115,00
Cod, dried and salted 10,00 290,00
Pacific herring (baked, grilled or dry roasted) 9,62 250,00

At the end of this article, it remains for us to say that the absorption of vitamin B12 from different foods occurs in different ways. So, about 11% of vitamin B12 is absorbed from the liver, 24-40% from eggs and trout, more than 60% from lamb and chicken (studies by Doscherholmen et al., 1975, 1978, 1981 and Heyssel et al., 1966 .). The low level of absorption of B12 from the liver is most likely due to its very high content there. Data on the absorption of vitamin B12 from any other foods, including red meat, pork and dairy, are not yet available. When developing the recommended daily intake, scientists took an adjustment in the form of 50% of the bioavailability of this vitamin for an adult with healthy stomach function.

When it comes to vitamin B12 supplements in crystalline form, they have similar absorption rates when added in small amounts (<5 мкг на дозу) и очень низкий уровень поглощения (>1%) when added at or above 500 micrograms per dose (studies by Berlin et al., 1968 and Heyssel et al., 1996).

Eat well and be healthy!

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 that 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 anymore with these three-story terms, perhaps the most famous among the people, and these are methylcobalamin and cyanocobalamin.

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

Methylcobalamin is slightly different from the most popular form of B12 in structure. It can be obtained from cyanocobalamin in the laboratory. At the same time, 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 B12 deficiency.

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

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

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

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

And in order for B12 to be normally absorbed by our body, it needs to “dock” in it with a special protein substance located in the stomach (Castle’s internal factor) and with a number of other nutrients.

Where can we get such a strange and necessary 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, we have to somehow solve this problem for ourselves. And that's why. It is believed that vitamin B12 can only be obtained from animal products. Is it true? And what happens then

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

I want to immediately inform you that B12 is heat-resistant - that is, it is quite capable of “surviving” in food even at high and low temperatures.

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

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

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

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


Need Vitamin B12? Try eating seaweed!

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

There is an opinion that the same spirulina, which 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 the level of B12 in the body has not been analyzed in any 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 a long history is really below the norm, and over the years spent on live food, it decreases.

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

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

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

Many raw foodists, having read pseudoscientific articles on the Internet, may begin to argue. Like, " Did you know that vitamin B12 is synthesized by the intestinal microflora?» We know! But not every raw foodist, unfortunately, 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 interruptions and observing many nuances.


If you had a perfect digestive system...

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

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

If you eat mainly fruits and vegetables (i.e., low protein foods), they are digested very quickly in the stomach - without abundant secretion of gastric juice and related enzymes.

Thus, the internal factor is simply not produced in sufficient quantities for the body, nor does it enter it from the outside. The liver, not receiving B12, begins to use its reserves, and they are very soon depleted. And raw foodists begin to feel unwell.

E! B12 is there? What if I find it?

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

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

These creatures have two sources of B12. Let's simulate such a situation. The cow eats grass. And along with unwashed greens, various bacteria enter the body, as well as worm bugs, which are also food of animal origin.


Yummy!..

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) try to get the missing nutrients in this way.

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

For people, this option for obtaining this vitamin, of course, is not acceptable. But those of our ancestors who did not yet know what fire was, hardly had any idea about sanitary and hygienic standards. In other words, washing fruits and vegetables has played such a cruel joke on humanity. In addition, few people now fertilize the crop 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 enriched with B12: breakfast cereals, snacks, bread, cereals and other industrial things. You can easily find them in large supermarkets and online stores with the appropriate focus.

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


Taking vitamin B12 from dietary supplements is an actual solution.

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

I would like to draw your special attention to cyanocobalamin injections. They should be done if the deficiency of this substance is close to a critical point 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. For preventive purposes, B12 injection can be done 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 norms may be different. However, on average, in an adult, the level of this vitamin should not be lower than 300-400 pg / ml, but in general it ranges from 100 to 700 pg / ml. At the same time, it is necessary to monitor the level of homocysteine ​​in parallel (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 talk more about why the body needs vitamin B12.

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 - transmits information for those very red bodies 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.
  • Promotes efficient absorption of protein and amino acids.
  • Promotes carbohydrate-fat metabolism in the body.
  • Helps the cells of our body to absorb oxygen.
  • In collaboration with - folic acid - produces choline, which is responsible for the normal functioning of the brain and good memory.
  • It has a beneficial effect on the mucous membranes of organs - it maintains their active state.
  • Increases the ability of immune cells to resist external aggressive factors.
  • Improves the quality and increases the number of spermatozoa.

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.

Vitamin B12 deficiency 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 sores on the mucous membranes of the mouth;
  • pain in the tongue - a burning sensation, tingling;
  • irritability and nervousness;
  • depression, apathy;
  • headaches;
  • rapid heartbeat;
  • fatigue with minor physical exertion;
  • loss of appetite;
  • tingling in the tips of the fingers and toes and their numbness;
  • back pain;
  • pallor of the skin and the appearance of a yellowish tint on it.

In order to avoid 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 3 years old - 0.9 mcg, for children from 4 to 8 years old - 1.2 mcg, for children from 9 to 13 years old - 1.8 mcg, for adult men and women - 2.4 mcg, for pregnant and lactating women - from 2.6 to 2.8 mcg.

Since the beginning of 2011, I have been following a vegetarian diet, of which I have been on a pure raw-mono diet for a year and a half. I have two vegetarians growing up - one from birth (he was also on live food with me), and the other from conception. Nowadays, we consume dairy products and sometimes eggs in the baked goods that we are served. Additionally, I give children and take natural vitamins with B12 content. We don't have any of the symptoms listed, and everyone is healthy.

And how do you solve this important question for yourself? Where do you get your B12 from? Have you decided to take vitamin B12 in addition? Do you know how to inject vitamin B12? Do you use methylcobalamin or cyanocobalamin? Or do you think that all this is scary tales paid for by meat-eaters?

Content:

What role do B vitamins play in the body?

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 act on the body, and is there a danger to health? These issues will be discussed in more detail below.

Thiamine (B1)

A colorless crystalline 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 and lactic acid, which are referred to as “fatigue toxins”. An excess of such elements leads to a lack of energy, weakness and excessive fatigue. The main effect 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, appetite improves, and the nervous system calms down.
  • 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.
  • Amino acid metabolism optimization. It has been proven that thiamine deficiency leads to disruptions in metabolic processes associated with the digestibility of proteins.
  • Decreased inflammation of the skin, improvement of the condition of the mucous membranes. These qualities are known to physicians who use the healing properties of thiamine in the treatment of psoriasis, eczema and burns, as well as to eliminate signs of neurodermatitis.
  • Hair Growth Improvement and condition of the hair follicles.
  • Participation in hematopoiesis as well as 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 vitamin 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 work of the thyroid gland, liver and digestive organs improves.
  • Providing pain relief and 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 body cells, 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 a good mood.
  • Optimization of the state of the central nervous system and the 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 elements necessary for life.

Thiamine 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.

Too much thiamine- a rare phenomenon, 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:

  • sensation of heat;
  • allergic reactions;
  • severe spasms;
  • 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 need to be considered separately. First, let's 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 processes.

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 are directly dependent on B6, which ensures the creation of new cells.
  • Improving the work 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, noradrenaline and other substances. Pyridoxine also relieves numbness in the limbs, seizures and improves the process of glucose uptake.
  • Breakdown of carbohydrates. The benefits of vitamin B12 and pyridoxine are directly related to the digestibility of carbohydrates entering the body, which contributes to the formation of sufficient energy to perform the required activities during the day.
  • Protection against inflammatory processes. Scientists have not fully understood this process, but it is already known that with regular consumption of pyridoxine, various inflammatory processes can 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 process of regulating cholesterol levels, as well as in the synthesis of new red blood cells. Deficiency of this element makes the plasma thick, which increases the risk of vascular blockage. In addition, the action of pyridoxine is aimed at removing homocysteine ​​- the main culprit of 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 amount of pyridoxine, problems with the absorption of fatty acids are excluded. In addition, the level of cholesterol decreases, lipid metabolism normalizes.
  • Removal 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 involved in improving the protective functions of the human body.
  • Mood boost. A sufficient amount of pyridoxine guarantees protection against depression, provides calmness, relieves the feeling 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 the formation of stones, reducing the risk of cancerous tumors.
  • Improving the condition of the skin and nails(often used as part of special masks, added to cosmetic creams).

Pyridoxine is prescribed:

  • pregnant women with toxicosis;
  • patients with leukemia, anemia, atherosclerosis and diabetes;
  • adolescents with problems with the functioning of the sebaceous glands and a large amount 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, dangerous if taken in excess. On the other hand, pyridoxine hypervitaminosis is a rare occurrence. This is explained by the fact that the body is not able to accumulate B6 in the volume it needs only from food. If there are surpluses, 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.

You can recognize an overdose by the following signs:

  • increased acidity in the stomach;
  • numbness of hands and feet;
  • 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 B vitamins. In addition, the vitamin is dangerous for people suffering from diseases of the duodenum, ulcers or gastritis. It is also not recommended to abuse the vitamin with ischemia of the heart and liver disease.

Cyanocobalamin (B12)

Vitamin B12 in comparison with other elements of groups B has a more complex structure. 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 does not collapse under the influence of light. What is the danger of an 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 formed substances of blood plasma and 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 leukocytes involved in the protection of living tissues from foreign elements. Cobalamin maintains a high level of protective forces (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 in comparison with people who receive a sufficient norm 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 to men because of its ability to influence the volume of germ cells in the seed. If the body is healthy, and cobalamin is supplied in sufficient volume, then the number of spermatozoa 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 entry into the cells of the body. That's why B12 is often recommended for athletes who need a quick set of muscles.
  • Improving the functioning of the respiratory system. With an acute lack of oxygen in the plasma, cobalamin plays the role of an amplifier and makes the 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's systems.
  • Normalization of sleep and optimization of the process of melatonin production. These actions are interrelated, because the cycle of rest and wakefulness depends on the abundance of melatonin.
  • Activation of the enzyme involved in the oxidation of succinate dehydrogenase. Thanks to the lipotropic function of cobalamin, the risk of fatty infiltration of a number of vital organs - the kidneys, spleen, heart and liver - is reduced.
  • Reducing pain associated with violation of the integrity of the CNS fibers in diabetic neuropathy.
  • Cholesterol Reduction. Considering how vitamin B 12 is useful, it is worth noting its positive effect on the cardiovascular system, namely, reducing the risk of blockage of blood vessels by cholesterol plaques.
  • Activation of the production of vital acids- deoxyribonucleic and ribonucleic. Cell nuclei containing hereditary data are formed from these protein elements.
  • Optimization of metabolism with the participation of carotene, as well as its subsequent conversion to retinol (vitamin A).
  • Participation in the metabolic processes of proteins, fats and carbohydrates, as well as in isomerization reactions.
  • Formation of a melena membrane on the fibers of the central nervous system, which, in combination with B12, is converted into succinic acid.

Indications for use:

  • polyneuritis;
  • myelosis;
  • bone injury;
  • 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 excess. In this case, we are talking about a one-time intake of a large amount of cobalamin.
  • Chronic overabundance - possible with prolonged use of the vitamin in 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 excess of B12 for a long time leads to an increase in the production of haptocorrin, due to which increased risks development of hypereosinophilic syndrome, myelogenous leukemia, and also to polycythemia.

Contraindications for admission:

  • erythrocythrosis;
  • thromboembolism;
  • increased sensitivity.

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

Vitamin B12: its benefits and harms. Why is it needed, what foods contain B12 and how best to absorb it. You will learn about all this and much more from this article.

Vitamin B12: what is it for? Lack of B12: symptoms

So much has been said about vitamin B12: not to count all the articles, interviews with famous scientists and doctors, nutritionists, etc. Everyone who is not too lazy, noted in the topic. Why don't we also talk about vitamins and minerals and other important elements that ensure the normal functioning of the human body? Of course, next time we will need to talk about vitamin B13, and then we will slowly get to one of the most important, but much less often mentioned in the press vitamin B17 (anti-cancer, it is quite a lot inside the apricot pit).

But everything has its time, the turn will reach them, and today, as expected, the topic of the day or even the decade is vitamin B12!

Vitamin B12: what is it for?

Without going deep into details, let's say that this is an element immanent to hematopoiesis, i.e. he is involved in the process of hematopoiesis. This is the key role of vitamin B12. Thus, if a person has a B12 deficiency, then you need to be wary, because. this can directly lead to consequences such as anemia, which in turn leads to various diseases of the liver and kidneys, as well as dysfunction of the nervous system. Such an insidious disease as multiple sclerosis can develop due to a lack of this vitamin.

Also, general fatigue in the morning, excessive anxiety and neurosis - all this may indicate that it would be nice to check the level of vitamin B12 in the body. In a word, due to the lack of this vitamin, doctors almost predict the transformation of a person into a disabled person and the threat of autoimmune diseases, while forgetting to mention that the very appointment of the drug for oral administration, when you need to quickly increase its content, can lead to the same consequences that they threaten unknowing people who allegedly suffer from a lack of this vitamin (or not supposedly).

Vegans and Vegetarians and Vitamin B12

If you approach the issue from all sides, it would be very superficial to say that in the same anemia, which, according to vitamin B12 experts, is the root of all problems, only a lack of B12 is to blame. There are many other factors involved in hematopoiesis: from the physiological point of view, destructive processes occurring in the spinal column can be noted here (as is known, the process of hematopoiesis occurs in the spinal cord, although doctors cannot agree here either); lack of other vitamins of group B, because this entire group is responsible for hematopoiesis (not just one B12); lack of iron; inadequate functioning of the respiratory system, which is responsible for gas exchange between oxygen and carbon dioxide, can also lead to an imbalance in the ratio of nutrients in the body.

Therefore, to consider B12 separately from other elements is at least unprofessional. But such is the state of affairs in modern science that analysis is preferred to synthesis, and the average person has to rely on the opinions of doctors and the so-called "discoveries" of modern medicine. This is where the following happens. If you feel dizzy, you are irritated, experience irritability or nervousness, and at the same time you or even, then you will be diagnosed immediately without examination - lack of B12.

Why is that? Well, of course, because vegetarians and vegans are at risk. They do not consume animal meat or have completely abandoned food of animal origin, and there are no other sources of vitamin B12 in nature. It is produced exclusively by bacteria. It is not available in plant form, to put it simply. So whoever does not eat pigs is sentenced. However, not so fast. Even assuming that a lack of B12 leads to the development of anemia, I would like to ask where the doctors get the statistics from? Published studies and conclusions often come to the CIS countries from abroad. Are there only vegetarians living there? Who is deficient in B12? Those who eat meat or seafood several times a day? Where does the shortage of B12 synthesized exclusively by bacteria and archaea come from? Completely incomprehensible.

Vitamin B12: name and features of assimilation

So why do non-vegetarians suffer from B12 deficiency? There is an answer to this too. The whole point is in its assimilation. In order for the external factor of Castle to be assimilated, the work of the internal factor of Castle is important. Intrinsic Castle factor is the enzyme by which extrinsic Castle factor, i.e. vitamin B12 will be absorbed by the body. We will return to this a little later, but for now we will deal with the names behind which vitamin B12 is hidden. External factor Castle is one of the names of vitamin B12.

It can also be called cyanocobalamin due to its chemical structure, because. in the center of the corrin structure of the vitamin there is a cobalt ion, which forms 4 bonds with nitrogen atoms, one with the dimethylbenzimidazole nucleotide, and the last 6th bond remains free. It is she who subsequently plays an important role in what form B12 will take. If a cyano group is added to the 6th bond, then this form will be called cyanocobalamin. This name is the most heard. If not a cyano group is added, but a hydroxyl group, then hydroxocobalamin will be obtained. If a methyl residue is added, it will receive methylcobalamin. If there is a 5 "-deoxyadenosyl residue at this place, then we get cobamamide. All of them belong to the group of cobalamins.

How is B12 absorbed?

With the help of the same aforementioned intrinsic factor Castle, which is produced in the stomach, the extrinsic factor Castle can be absorbed in the intestine. In the duodenum, vitamin B12 is released from the complex with the R-peptide, then it combines with the internal Castle factor (this is very important, because the internal factor protects the external factor from destruction, or rather, eating by intestinal bacteria during passage through the gastrointestinal tract) and then, reaching the lower intestines, will be absorbed by the body.

What foods are high in B12

Where is vitamin B12 found? According to doctors, vitamin B12 is found only in animal products. In particular, there is a lot of it in the so-called "depots" of B12: the kidneys and liver of animals. In humans, B12 reserves are deposited there. At the same time, we are faced with a reasonable question: where do the animals themselves, especially the same herbivorous cows, get B12 if it is not found in plant foods.

On the nutrition of animal food, one can hardly speak of the presence of beneficial bacteria in the intestines. Otherwise, why would there be so many cases of B12 deficiency due to its inadequate absorption in the body? It turns out an interesting paradox. Those who consume food of animal origin are often unable to absorb this vitamin. It turns out that the very consumption of animal meat for the sake of obtaining B12 is not beneficial for the reason that the body is contaminated with the decay products of animal products in the intestines, and without a radical change in diet, one can hardly talk about cleaning the gastrointestinal tract for a longer period of time.

Otherwise, you will have to compromise and try to consume B12 from animal foods, knowing that for the most part it will not be absorbed and you may have to take some supplements from outside. But maybe the pharmaceutical industry is designed for people who don't want to give up well-learned habits. They have neither the time nor the desire to seriously think about the issue, but it is much easier to order certain supplements via the Internet. There are many of them to choose from.

What foods contain vitamin B12

Some scientists have come to the conclusion that foods containing vitamin B12 are not only meat products, but also in honey, hemp milk, flaxseed, nettle, spirulina and chlorella. So for those who do not rely on their own body and do not think that it is already working well enough to synthesize B12 on its own, you can remember the list of foods that contain B12 and include them in your diet from time to time.

So in vain put an end to vegetarians and vegans. They have where to get the external factor of Castle. Over time, their body itself will learn to synthesize this vitamin in the intestines, so the need for the above products may disappear. But often we consume this or that food not at all because we need it, but simply because we like it. So, if you like to add nettle to salads or cook soup from it, then why not.

There is also an opinion that many wild plants, i.e. herbs growing in forests contain many useful elements with which official science is just beginning to get acquainted. They are beginning to be discovered, so it is possible that in the future science will become aware of much more vitamins of the same group B or discover hitherto unknown new elements.

So if you have a desire to cultivate a healthy microflora in your intestines, then this would be an ideal option that solves many issues related not only to B12, but in general with the adequate functioning of the body's digestive system. You can continue the conversation on the topic of vitamin B12 for a long time. This topic has not yet come to an end. There are many open questions. You must decide for yourself which way you will go. There is nothing permanent in the world and there is a lot of uncertainty. The ability to live in harmony with uncertainty is a sign of a great mind, as Emmanuel Kant said.