Vitamin B12, also known as cobalamin, is found primarily in animal products. Cobalamin is essential for humans, so it is important to know how to take it, what it does and what side effects and possible damage can occur due to a vitamin B12 deficiency.
It may sound like a lot of medical jargon at first, but everything is basically explained and understood in a simple way. Even without a doctorate in medicine.
Now find out everything about vitamin B12
In which foods can vitamin B12 be found?
Vitamin B12 is mainly found in animal products such as meat, poultry or sausage. It is also found in purely plant-based products, but only as a trace element. It is therefore clear that it is impossible to get enough vitamin B12 from plant-based products.
Why does the body need vitamin B12?
The body needs vitamin B12 for a variety of things. It forms red blood cells that enable and improve the transport of oxygen in the body. This also strengthens and protects the nervous system 1 and enables people to improve their concentration.
It promotes energy supply and energy metabolism. In addition, vitamin B12 also helps to maintain the mucous membranes of the gastrointestinal tract.
It is easy to see that vitamin B12 is essential for humans.
How much vitamin B12 should I take in?
The amount of cobalamin you should consume varies depending on your age and gender. For teenagers and adults, the average is around 4 micrograms (µg). For pregnant women, the value is already higher. They should consume between 4.5 µg and 5.5 µg.
Can I also take in too much vitamin B12?
Yes and no. Of course you can take in too much vitamin B12, but any excess will be secreted by the kidneys and excreted.
A real overdose can only be administered by an injection or occur as a result of certain pre-existing conditions.
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What happens with a vitamin B12 deficiency?
Vitamin B12 deficiency primarily affects older people. However, vegetarians and especially vegans are also affected. This is because, as already mentioned, vitamin B12 is mainly found in animal products. In plant products, it is only present in the form of trace elements. The body can never prevent a vitamin B12 deficiency with purely plant-based substances.
Vitamin B12 deficiency is a common condition that can present with non-specific clinical features and, in severe cases, neurological or hematological abnormalities. Although classically caused by pernicious anemia (anemia), this condition now accounts for a minority of cases, and vitamin B12 deficiency most often occurs due to food-related cobalamin malabsorption (malabsorption is the inadequate absorption).
Because a lack of diagnosis can lead to potentially serious complications, including degeneration of the spinal cord and pancytopenia (a condition in which there is a decrease in the number of all three types of blood cells: white blood cells, red blood cells, and platelets), vitamin B12 deficiency must be diagnosed early and treated appropriately. 2
If you experience any symptoms, it is advisable to consult a doctor.
What can I do about a vitamin B12 deficiency?
The simple way to get the vitamin B12 deficiency under control is to adjust your diet. Simply fill a bowl with oats, yogurt, berries, fruit, vegetables and/or fruit in the morning. A simple and small effort that can ultimately lead to the expected success.
But you don't necessarily have to deviate from your diet. Preparations in the form of tablets or drops can help here. These can counteract the deficiency.
It is also possible to administer vitamin B12 directly into the bloodstream as an infusion. If you suffer from a vitamin B12 deficiency, consult a doctor first. The doctor will decide the best way for you to counteract the deficiency.
Can you gain weight from vitamin B12?
No, B12 does not lead to an increase in weight. There is only one exception to this rule, and that is certain pre-existing conditions such as Hashimoto's thyroiditis (a thyroid disease).
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When it comes to nutrition, you should also be aware of your BMI. You can easily calculate it here on Verival using the Verival BMI calculator.
Vitamin B12 – You can find all the important information here
- Reynolds E. Vitamin B12, folic acid, and the nervous system. The Lancet Neurology . Published online November 2006:949-960. doi: 10.1016/s1474-4422(06)70598-1
- Shipton MJ, Thachil J. Vitamin B12 deficiency – A 21st century perspective. Clin Med. Published online March 30, 2015:145-150. doi: 10.7861/clinmedicine.15-2-145
