Where is vitamin B12 found? Vitamin B12 in what foods? Sources of vitamin B12. Why does our body need vitamin B12 and what foods to eat to make up for its deficiency
The human body is a well-functioning mechanism, the failure of which directly affects the state of health. The reason for this may be an elementary lack of vitamins, one of which is B12. In order to prevent this, you need to know which foods contain vitamin B12 and meet the needs of the body in a timely manner.
Vitamin B12, or cyanocobalamin, is considered one of the most important vitamin compounds in the world. It is he who has a direct impact on the maturation and daily work of red blood cells. It normalizes the functioning of the nervous system, therefore, with its regular consumption, people have a feeling of peace and the syndrome of "chronic fatigue" is almost completely absent.
B12 maintains the normal state of carbohydrates and affects the normal functioning of lipids. It leads to proper cell division, and also improves the functioning of the liver. The vitamin itself is not produced by our cells (with rare exceptions), so a healthy person needs to regularly consume foods containing it.
Signs of Vitamin B12 Deficiency
If your body lacks this vitamin, then you may experience the following symptoms:
- frequent fatigue and sudden mood swings;
- spontaneously occurring depression;
- headache and indigestion;
- numbness of the fingers and other parts of the body (especially at night);
- pain during menstruation, etc.
When can B12 deficiency occur?
The lack of this vitamin can occur in people who are fond of vegetarian diet. Vitamin deficiencies can also appear in people suffering from overuse alcohol and tobacco smoking, abusing narcotic drugs. In addition, the above-mentioned symptoms also occur in patients who have undergone a complex surgical intervention, in citizens with pronounced mental disorders. Citizens who regularly abuse confectionery and bakery products also need urgent "vitamin help". Less commonly, these symptoms are typical for women who use birth control pills daily.
What are the consequences of a lack of cyanocobalamin
Catastrophic vitamin deficiency in the body can lead to irreversible consequences. For example, the patient's nerve endings can be completely destroyed, the hair begins to lose its color and turn gray prematurely (melanin color maintenance pigment is not produced), the hairs become thin and brittle, and may fall out in clumps, leading to the appearance of "bald spots". In the absence of the vitamin, the regeneration process is disrupted, therefore, with cuts and wounds, there is no fast recovery tissues (in advanced cases, this can lead to their death).
If for a long time the compensation of the vitamin does not occur, then this is fraught with the occurrence of paralysis of the limbs, the occurrence of nervous diseases and other troubles.
To avoid this, you need to regularly consume foods containing B12 in the right amount.
When to include B12 in your diet
In some cases, the daily intake of vitamin B12 is literally associated with a vital necessity. In particular, such cases include patients who have anemia, cirrhosis of the liver, hepatitis, sciatica, trigeminal neuralgia.
Also, people who have been diagnosed with diabetic neuropathy, skin diseases of varying degrees of complexity, and other injuries of peripheral nerves need to replenish the vitamin.
So what food or foods contains vitamin B12?
Foods Containing Vitamin B12
Cyanocobalamin is found, as a rule, in food of animal origin. For example, it can be found in sufficient quantities:
- in beef liver;
- egg yolks;
- beef kidneys (as well as pork and chicken);
- in dry milk;
- in salmon pulp (herring, sardines);
- in the meat of crabs and oysters;
- in beef meat (chicken, pork);
- in hard cheese;
- dairy products.
A significantly smaller amount of the vitamin is found in the usual cow's milk(including store-bought), green salad, seaweed, soy, yeast. If we talk about the quantitative content of cyanocobalamin in 100 g of the product, then in beef liver, for example, there is approximately 60 mcg. In cottage cheese - 1.0 mcg. In powdered milk - 4.5 mcg, etc. (see table).
Table of B12 content in products:
The norm of vitamin B12 per day
Depending on age and other characteristics, a person needs to use cyanocobalamin in different proportions. So, for example, for adult citizens, the daily norm is only 2-3 mcg. It is enough for children to consume per day - 1-2 mcg. Pregnant women and women who are breastfeeding are recommended to consume at least 3-5 micrograms, and athletes - 6-10 micrograms.
Summary: If you don't want to ever be deficient in vitamin B12, try to include foods that contain it in your daily diet.
In order for all organs and systems of the human body to function smoothly, a vitamin and mineral reserve is necessary. Among all substances, cyanocobalamin occupies an honorable place. It is extremely important, but cannot be synthesized in the body in the required amount. In order to replenish this element, it is necessary to introduce products in which it is contained into the diet.
Vitamin B12, which is a crystalline substance containing cobalt, was first obtained artificially in 1948 from the liver. Until now, it is an ideal tool, both for the prevention and treatment of a variety of diseases. pathological conditions and ailments. From this article, you will learn in what processes cobalamin is involved, in which products it is found in the highest concentration, as well as what the excess and deficiency of this substance is fraught with.
The substance is synthesized by the intestinal microflora. Previously, vitamin B12 was obtained artificially using microorganisms that were placed in a special nutrient medium containing cobalt salts. In vegetables and fruits, cobalamin, unfortunately, is absent. Despite the fact that beetroot is a vegetable product and does not contain cyanocobalamin, it is rich in cobalt salts, which are used intestinal microflora in the synthesis of matter.
In order for the vitamin to be better absorbed, the intake of calcium and folic acid is necessary. In order for the body to work properly, experts recommend introducing foods that are sources of B12 into the diet: meat, all kinds of dairy products, seafood, fish, liver, homemade cheese and various cheeses. For more details, consider the table.
| Product name | Vitamin B12 |
|---|---|
| Lamb liver | 90 |
| beef liver | 60 |
| Pork liver | 30 |
| Octopus meat | 20 |
| Fillet of herring cold-packed Pacific | 18,7 |
| chicken liver | 16,5 |
| Mackerel fillet | 12 |
| Sardine fillet | 11 |
| Lamb heart | 10,25 |
| Atlantic herring fillet | 10 |
| beef heart | 10 |
| Red salmon fillet | 7,8 |
| Trout fillet | 7,7 |
| beef tongue | 4,7 |
| Rabbit meat | 4,3 |
| Pink salmon fillet, chum salmon | 4,1 |
| Acne | 3 |
| Fillet of notothenia | 2,8 |
| beef meat | 2,6 |
| perch, hake | 2,4 |
| Pork, meat, kidney, lung | 2 |
| Beef, meat | 2 |
| Chicken egg yolk | 1,8 |
| Boiled pork tongue | 1,45 |
| Cheese | 1,4 |
The leader in the content of cobalamin is veal and beef liver. These products must be included in the diet of women during gestation and breastfeeding, as well as people suffering from various chronic ailments and a decrease in the protective properties of the body. The liver should also be present in the diet of a child's growing organism.
Cereals are also sources of B12. They are advised to eat in the morning. AT in large numbers contains the item in the following products:
- chicken eggs;
- chicken;
- beef;
- lamb;
- rabbit meat;
- beef heart and tongue;
- liver sausage;
- cheese;
- cottage cheese;
- kefir;
- oysters;
- herring;
- trout.
This useful vitamin component is also preserved during heat treatment. For example, when frying beef or boiling milk, more than 70% of the vitamin remains.
daily requirement
The daily requirement for a vitamin may vary slightly depending on age. The body of an adult needs 3 mcg of a substance per day, a newborn - 0.4-0.5 mcg, a child under four years old - 0.7-1 mcg, a child under seven years old - 0.9-1.5 mcg, a child 7-13 years old - 1.5-2 mcg, a teenager - 2.5 mcg, women during gestation and lactation - 4 mcg.
It is especially important to ensure the necessary intake of cyanocobalamin for vegetarians, since in herbal products it is not contained. In order to prevent the appearance of deficiency symptoms, as well as the development various diseases Vegetarians are advised to take multivitamin supplements.
People who abuse alcohol, take birth control pills and sleeping pills, smokers and athletes need to eat more food, rich in vitamin AT 12.
Cyanocobalamin deficiency: causes and symptoms
From the body, the vitamin is introduced along with bile. The destruction of matter occurs over a long period of time. It is not difficult to understand that the body is suffering from a lack of cobalamin, unless, of course, you listen to the signals that it gives.
Vitamin B12: role, in which processes it participates
Cobalamin is water-soluble, synthesized by intestinal microflora. This substance is responsible for the work of the central nervous system, the level of hemoglobin. Together with folic acid, it takes an active part in the maturation of red blood cells and hematopoiesis in bone marrow. It is known about the antitoxic, antioxidant, antitumor, tonic and antiallergic effects of cyanocobalamin.
The substance is contained in products, mainly of animal origin. Regular use of products endowed with this element contributes to:
- stimulation of carbohydrate and fat metabolism;
- activation of the blood coagulation system;
- normalization of the functioning of the central nervous system;
- stimulation of the production of bile salts;
- lowering cholesterol levels;
- improvement of liver function;
- normalization of the functioning of the cardiovascular system and prevention of the development of various diseases;
- increase the protective properties of the body;
- stabilization of blood pressure;
- improving the functioning of the reproductive system;
- sleep normalization;
- strengthening of bone tissue;
- increase concentration of attention;
- growth of muscle mass;
- regeneration of hepatic cells;
- improve the condition of the skin, nails and hair;
- memory improvement.
Doctors prescribe the intake of vitamin-mineral complexes, as well as the introduction of products with cobalamin into the diet for people suffering from:
- pathologies of the liver and spleen;
- skin ailments;
- neuritis;
- neuralgia;
- inflammatory processes in the mucosa oral cavity;
- depletion of the body and the central nervous system;
- CVD diseases and thyroid gland.
B12 deficiency may be due to:
Accompanied by an illness, as a rule: increased fatigue, drowsiness, depressive disorders, headache, dizziness, increased irritability, loss of appetite, numbness of the limbs, deterioration and hair loss, grayish or yellowish complexion, muscle fatigue, ringing in the ears, confusion, vision disorder.
Prolonged vitamin deficiency (more than five years) is fraught with the development of B12-deficiency anemia, characterized by a violation of the formation of deoxyribonucleic acid, metabolism fatty acids, a decrease in the level of hemoglobin and erythrocytes, malfunctions in the functioning of the gastrointestinal tract and central nervous system. This type of anemia can lead to the development of kidney, liver and blood diseases.
When alarming symptoms appear, you should immediately seek the help of a qualified specialist. He, after assessing the general state of health, clarifying the diagnosis, will prescribe treatment. One of the main places in the treatment of cobalamin deficiency is the correction of the diet and its enrichment with the necessary substance.
Excess cobalamin: causes and manifestations
This condition may be due to: vitamin overdose, chronic hepatitis, leukemia, chronic kidney failure. There is usually an overabundance allergic reactions(urticaria, pulmonary edema, anaphylactic shock), heart palpitations, painful sensations in the region of the heart, thrombosis of peripheral vessels.
Proper nutrition, the introduction of cobalamin source foods into the diet, as well as the timely treatment of various diseases are important components of good health and well-being. It is necessary to consume foods with cyanocobalamin in moderation - exactly as much as the body needs per day. If you do everything right, you will not be afraid of any deficiency, overabundance and accompanying pathologies.
Vitamin B12 is a very important nutrient for brain health, nervous system, DNA synthesis and formation of blood cells. Basically, it's food for the brain. Its use is key at any age, but especially with aging - vitamin B12 deficiency is associated with cognitive impairment. Even mild deficiency can lead to mental decline and chronic fatigue. One of the most important vitamins for vegetarians, since the largest amount of it is found in animal products.
Also known as: cobalamin, cyanocobalamin, hydroxocobalamin, methylcobalamil, cobamamide, external factor Castle.
Discovery history
In the 1850s, an English physician described a fatal form of anemia, attributing it to an abnormal gastric mucosa and a lack of stomach acid. Patients exhibited symptoms of anemia, inflammation of the tongue, numbness of the skin, and abnormal gait. There was no cure for the disease, and it was invariably fatal. The patients were malnourished, hospitalized and had no hope of treatment.
George Richard Minot, Dr. medical sciences from Harvard, the idea arose that substances contained in food could help patients. In 1923, Minot teamed up with William Parry Murphy, basing his research on previous work by George Whipple. In this study, dogs were brought to a state of anemia, and then they tried to determine which foods restore red blood cells. Vegetables, red meat, and especially liver were effective.
In 1926, at a convention in Atlantic City, Minot and Murphy reported the sensational discovery that 45 patients with pernicious anemia were cured by taking large amounts of raw liver. Clinical improvement was evident and usually occurred within 2 weeks. For this, Minot, Murphy, and Whipple received the Nobel Prize in Medicine in 1934. Three years later, William Castle, also a Harvard scientist, discovered that the disease was due to some factor in the stomach. People with a removed stomach often died from pernicious anemia and eating the liver did not help. This factor, present in the gastric mucosa, was called "intrinsic" and was necessary for the normal absorption of "extrinsic factor" from food. "Intrinsic factor" was absent in patients with pernicious anemia. In 1948, "extrinsic factor" was isolated in crystalline form from the liver and published by Carl Folkers and co-workers. They called it vitamin B12.
In 1956, British chemist Dorothy Hodgkin described the structure of the vitamin B12 molecule, for which she received the Nobel Prize in Chemistry in 1964. In 1971, organic chemist Robert Woodward announced the successful synthesis of the vitamin after ten years of trying.
The fatal disease could now be easily treated with injections of pure vitamin B12 and without side effects. The patients made a full recovery.
The approximate presence (mcg / 100 g) of the vitamin is indicated:
Daily requirement for vitamin B12
The recommended intake for vitamin B12 is determined by the nutritional committees in each country and ranges from 1 to 3 micrograms per day. For example, the norm set by the US Food and Nutrition Board in 1998 is as follows:
In 1993, the European Committee on Nutrition established the daily intake of vitamin B12:
| Age | Men: mg/day (International Units/day) |
| European Union (including Greece) | 1.4 mcg/day |
| Belgium | 1.4 mcg/day |
| France | 2.4 mcg/day |
| Germany, Austria, Switzerland | 3.0 mcg/day |
| Ireland | 1.4 mcg/day |
| Italy | 2 mcg/day |
| Netherlands | 2.8 mcg/day |
| Nordic countries | 2.0 mcg/day |
| Portugal | 3.0 mcg/day |
| Spain | 2.0 mcg/day |
| Great Britain | 1.5 mcg/day |
| USA | 2.4 mcg/day |
| World Health Organization, Food and Agriculture Organization of the United Nations | 2.4 mcg/day |
The need for vitamin B12 increases in such cases:
- older people often have reduced gastric acid secretion (resulting in decreased absorption of vitamin B12) and an increased number of bacteria in the gut, which can reduce the level of the vitamin available to the body;
- with atrophic gastritis, the body's ability to absorb natural vitamin B12 from food decreases;
- with malignant (pernicious) anemia, there is no substance in the body that helps absorb B12 from the alimentary tract;
- during gastrointestinal operations (for example, truncation of the stomach or its removal), the body loses cells that secrete hydrochloric acid and containing an internal factor that promotes the absorption of B12;
- in people on a diet that does not contain animal products; and in infants whose breastfeeding mothers are vegetarian or vegan.
In all of the above cases, vitamin B12 deficiency can occur in the body, which can lead to very serious consequences. To prevent and treat these conditions, physicians prescribe a synthetic vitamin either orally or by mouth. the form of injections.
Physico-chemical properties of vitamin B12
In fact, vitamin B12 is a whole group of substances containing cobalt. It includes cyanocobalamin, hydroxocobalamin, methylcobalamin and cobamamide. Cyanocobalamin is the most active in the human body. This vitamin is considered the most complex in its structure, in comparison with other vitamins.
Cyanocobalamin has a dark red color, occurs in the form of crystals or powder. Has no smell or color. Soluble in water, resistant to air, but destroyed by ultraviolet rays. Vitamin B12 is very stable at high temperatures (the melting point of cyanocobalamin is from 300°C), but loses its activity in a very acidic environment. Also soluble in ethanol and methanol. Since vitamin B12 is water-soluble, the body needs to get enough of it at all times. Unlike fat-soluble vitamins, which are stored in fatty tissues and gradually used by our organs, water-soluble vitamins are excreted from the body as soon as an overdose has been taken.
Scheme of getting B12 into the blood:
Vitamin B12 is involved in the formation of genes, protects the nerves and helps in metabolism. However, in order for this water soluble vitamin function properly, it must be adequately consumed and absorbed. Various factors contribute to this.
In food, vitamin B12 is associated with a certain protein, which, under the influence of gastric juice and pepsin dissolves in the human stomach. When B12 is released, a binding protein attaches to it and protects it while it is transported to the small intestine. Once the vitamin is in the gut, a substance called "intrinsic factor B12" separates the vitamin from the protein. This allows vitamin B12 to enter the bloodstream and perform its functions. In order for B12 to be properly absorbed by the body, the stomach, small intestine and pancreas must be healthy. In addition, a sufficient amount of intrinsic factor must be produced in the gastrointestinal tract. Drinking large amounts of alcohol can also affect the absorption of vitamin B12 by reducing the production of stomach acid.
Useful properties and its effect on the body
Interaction with other elements
While numerous diseases and medications can negatively affect the effectiveness of vitamin B12, certain nutrients can support its effect or even make it possible in general:
- folic acid: this substance is a direct "partner" of vitamin B12. It is responsible for converting folic acid back into its biologically active form after various reactions - in other words, it reactivates it. Without vitamin B12, the body quickly suffers from a functional deficiency of folic acid, as it remains in our body in an unusable form. On the other hand, vitamin B12 also requires the presence of folic acid: in one of the reactions, folic acid (more specifically, methyltetrahydrofolate) releases a methyl group for vitamin B12. Then methylcobalamin passes into the methyl group to homocysteine, as a result of which it turns into methionine.
- biotin: The second biologically active form of vitamin B12, adenosylcobalamin, requires biotin (also known as vitamin B7 or vitamin H) and magnesium to perform its important mitochondrial function. In the case of biotin deficiency, a situation may arise where there is sufficient adenosylcobalamin, but it is useless because its reaction partners cannot be formed. In these cases, symptoms of vitamin B12 deficiency may occur, although blood levels of B12 remain normal. On the other hand, a urinalysis shows a deficiency of vitamin B12, although in fact it is not. Supplementation with vitamin B12 would also not lead to the cessation of the corresponding symptoms, since vitamin B12 simply remains ineffective due to biotin deficiency. Biotin is very sensitive to free radicals, so getting extra biotin becomes necessary in cases of stress, heavy sports and illness.
- calcium: absorption of vitamin B12 in the intestine by intrinsic factor is directly dependent on calcium. In cases of calcium deficiency, this method of absorption becomes extremely limited, which can lead to a slight vitamin B12 deficiency. An example of this is taking metaphenin, a diabetes drug that lowers intestinal calcium levels to the point where many patients develop a B12 deficiency. However, studies have shown that this can be compensated by the simultaneous administration of vitamin B12 and calcium. As a result unhealthy diet many people suffer from hyperacidity. This means that most of the calcium consumed is used to neutralize the acid. Thus, excessive acidity in the intestines can lead to B12 absorption problems. Vitamin D deficiency can also lead to calcium deficiency. In this case, it is advised to take vitamin B12 with calcium to optimize the rate of absorption of intrinsic factor.
- vitamins B2 and B3: They promote the conversion of vitamin B12 after it has been converted to its bioactive coenzyme form.
Absorption of vitamin B12 with other foods
Foods high in vitamin B12 are good to eat with black pepper. Piperine, a substance found in peppers, helps the body absorb B12. As a rule, we are talking about meat and fish dishes.
Research shows that consuming the right ratio of folic acid and B12 can improve health, strengthen the heart, and reduce the risk of developing Alzheimer's disease; however, if there is too much acid, it can interfere with B12 absorption and vice versa. Thus, maintaining an optimal amount of each is the only way to prevent a deficiency from occurring. Folic acid is found in leafy greens, beans, and broccoli, while B12 is found primarily in animal foods such as fish, organic and lean meats, dairy, and eggs. Try to combine them!
Natural B12 or dietary supplements?
Like any other vitamin, B12 is best obtained from natural sources. There are studies that synthetic food additives can harm the body. In addition, only a doctor can determine the exact amount of a substance necessary for health and well-being. However, in some cases without synthetic vitamins not enough.
In dietary supplements, vitamin B12 is usually present as cyanocobalamin, a form that the body readily converts to the active forms methylcobalamin and 5-deoxyadenosylcobalamin. Dietary supplements may also contain methylcobalamin and other forms of vitamin B12. Existing evidence does not show any difference between the forms in terms of absorption or bioavailability. However, the body's ability to absorb vitamin B12 from dietary supplements is largely limited by the ability of intrinsic factor. For example, only about 10mcg of a 500mcg oral supplement is actually absorbed by healthy individuals.
Vegetarians and vegans should especially think about the additional intake of vitamin B12. B12 deficiency among vegetarians depends mainly on the type of diet they follow. Vegans are most at risk. Some B12-fortified cereal products are a good source of the vitamin and often contain more than 3 micrograms of B12 for every 100 grams. In addition, some brands of nutritional yeast and flakes are fortified with vitamin B12. A variety of soy products, including soy milk, tofu, and meat substitutes, also contain synthetic B12. It is important to look at the composition of the product, since not all of them are fortified with B12, and the amount of the vitamin can vary.
Various infant formulas, including those based on soy, are fortified with vitamin B12. Formula-fed newborns have higher vitamin B12 levels than breastfed babies. While exclusively breast-feeding recommended during the first 6 months of a baby's life, adding a fortified formula with vitamin B12 in the second half of infancy can be quite beneficial.
- Make sure your diet has reliable source vitamin B12, such as fortified foods or dietary supplements. As a rule, it is not enough to consume only eggs and dairy products.
- Ask your healthcare provider to check your B12 levels once a year.
- Make sure your vitamin B12 levels are normal before and during pregnancy and if you are breastfeeding.
- Older vegetarians, especially vegans, may need more high doses ah B12 due to problems related to age.
- Higher doses are likely to be needed for people who are already deficient. According to professional literature, doses ranging from 100 mcg per day (for children) to 2000 mcg per day (for adults) are used to treat people with a lack of vitamin B12.
The following table contains a list of foods that can be included in a vegetarian and vegan diet and are great for maintaining normal B12 levels in the body:
| Product | Vegetarianism | Veganism | Comments |
| Cheese | Yes | Not | An excellent source of vitamin B12, but some types contain more than others. Recommended Swiss cheese, mozzarella, feta. |
| Eggs | Yes | Not | The largest number B12 is found in the yolk. The richest in vitamin B12 are duck and goose eggs. |
| Milk | Yes | Not | |
| Yogurt | Yes | Not | |
| Vegetarian Spreads with Nutritional Yeast | Yes | Yes | Most spreads can be consumed by vegans. However, you need to pay attention to the composition of the product, as not all spreads are enriched with vitamin B12. |
Application in official medicine
Health Benefits of Vitamin B12:
- Possible preventive effect against cancer: Vitamin deficiency leads to problems with folic acid metabolism. As a result, the DNA cannot replicate properly and gets damaged. Experts believe that damaged DNA can directly contribute to the formation of cancer. Vitamin B12 supplementation along with folic acid is being researched as a way to help prevent and even treat certain types of cancer.
- Promotes Brain Health: Low levels of vitamin B12 have been seen to increase the risk of Alzheimer's in older men and women. B12 helps keep homocysteine levels low, which may play a role in the development of Alzheimer's disease. It is also important for focus and may help reduce ADHD symptoms and poor memory.
- May prevent depression: Numerous studies have shown a correlation between depression and vitamin B12 deficiency. This vitamin is essential for the synthesis of a neurotransmitter associated with mood regulation. One study published in the American Journal of Psychiatry examined 700 women with handicapped, over the age of 65 years. Researchers have found that women with vitamin B12 deficiency are twice as likely to suffer from depression.
- Prevention of anemia and healthy blood formation: Vitamin B12 is essential for the healthy production of red blood cells that are normal in size and maturity. Immature as well as malformed red blood cells can lead to lower blood oxygen levels, general symptoms weakness and exhaustion.
- Maintain optimal energy levels: As one of the B vitamins, vitamin B12 helps turn proteins, fats and carbohydrates into "fuel" for our body. Without it, people often experience chronic fatigue. Vitamin B12 is also needed for neurotransmitter signaling, which helps muscles contract and maintains energy levels throughout the day.
Vitamin B12 in dosage form may be given in the following cases:
- with hereditary vitamin deficiency (Immerslud-Grasbeck disease). It is prescribed as an injection, first for 10 days, and then throughout life once a month. This therapy is effective for people with impaired vitamin absorption;
- at pernicious anemia. Usually in the form of injections, oral or nasal preparations;
- with a deficiency of vitamin B12;
- with cyanide poisoning;
- with high levels of homocysteine in the blood. Taken in combination with folic acid and vitamin B6;
- at age-related disease eye, called age-related macular degeneration;
- with skin lesions shingles. In addition to withdrawal skin symptoms, vitamin B12 also possibly relieves pain and itching in this disease;
- with peripheral neuropathy.
AT modern medicine The three most common synthetic forms of vitamin B12 are cyanocobalamin, hydroxocobalamin, and cobabmamide. The first is used in the form of intravenous, intramuscular, subcutaneous or intralumbar injections, as well as in the form of tablets. Hydroxocobalamin can only be administered under the skin or into muscles. Cobamamide is given by injection into a vein or muscle, or taken by mouth. It is the fastest of the three types. In addition, these drugs exist in the form of powders or ready-made solutions. And, without a doubt, vitamin B12 is often included in multivitamin preparations.
The use of vitamin B12 in traditional medicine
ethnoscience, first of all, advises taking foods rich in vitamin B12 for anemia, weakness, and a feeling of chronic fatigue. Such products are meat, dairy products, liver.
There is an opinion that vitamin B12 can have a positive effect on psoriasis and eczema. That's why, folk doctors it is advised to use ointments and creams, which include B12, externally and in the form of courses of treatment.
Vitamin B12 in the latest scientific research
- Scientists from the Norwegian Institute of Science and Technology have determined that a lack of vitamin B12 during pregnancy is associated with an increased risk of preterm birth. The study involved 11216 pregnant women from 11 countries. Premature births and underweight fetuses are responsible for a third of the nearly 3 million newborn deaths each year. The researchers determined that the results also depended on the country of residence of the mother of the fetus - for example, high B12 levels were associated with high birth weight of the child in low- and middle-income countries, but did not differ in countries with high level residence. However, in all cases vitamin deficiency was associated with a risk of preterm birth.
- A study based at the University of Manchester shows that adding high doses of certain vitamins to traditional treatment - especially vitamins B6, B8 and B12 - can significantly reduce the symptoms of schizophrenia. Such doses reduced mental symptoms, while low amounts of vitamins were ineffective. In addition, B vitamins have been noted to be most beneficial in the early stages of the disease.
- Norwegian scientists have found that low levels of vitamin B12 in infants are associated with a subsequent decline in children's cognitive abilities. The study was conducted among Nepalese children, since vitamin B12 deficiency is very common in South Asian countries. Vitamin levels were first measured in neonates (aged 2 to 12 months) and then in the same children 5 years later. Children who had lower B12 levels performed worse on tests such as putting together a puzzle, recognizing letters, and interpreting the emotions of other children. Vitamin deficiency has most often been caused by inadequate intake of animal products due to low level life in the country.
- The first long-term study of its kind conducted by the Center for Cancer Research at State University Ohio shows that long-term supplementation of vitamins B6 and B12 leads to an increased risk of lung cancer in men who smoke. The data was collected from more than 77,000 patients who took 55 micrograms of vitamin B12 every day for 10 years. All participants were in the 50 to 76 age group and were enrolled in the study between 2000 and 2002. As a result of observations, it was revealed that in men who smoke, the risk of developing lung cancer was four times higher than in those who did not take B12.
- A recent study suggests that taking certain vitamins such as B12, D, coenzyme Q10, niacin, magnesium, riboflavin, or carnitine may have a therapeutic effect on migraine attacks. This neurovascular disease affects 6% of men and 18% of women worldwide and is very serious condition. Some scientists claim that it may be due to a lack of antioxidants or mitochondrial dysfunction. As a result, these vitamins and microelements, having antioxidant properties, can improve the patient's condition and reduce the symptoms of the disease.
The use of vitamin B12 in cosmetology
It is believed that vitamin B12 has a beneficial effect on the condition of the hair. By applying cyanocobalamin topically, you can add beautiful shine and strength to your hair. To do this, it is advised to use pharmacy vitamin B12 in ampoules, adding it to masks - as natural (based on oils and natural products) and purchased ones. For example, the following masks will benefit the hair:
- mask, which contains vitamins B2, B6, B12 (from ampoules), almond oil and burdock oil (a tablespoon), 1 raw chicken egg. All ingredients are mixed and applied to the hair for 5-10 minutes;
- a mixture of vitamin B12 (1 ampoule) and 2 tablespoons of red pepper. With such a mask, you need to be extremely careful and apply it only to the hair roots. It will strengthen the roots and accelerate hair growth. You need to keep it no longer than 15 minutes;
- mask with vitamin B12 from an ampoule, a teaspoon of castor oil, a teaspoon of liquid honey and 1 raw chicken yolk. This mask can be washed off an hour after application;
The positive effect of vitamin B12 is observed when it is applied to the skin. It is believed that it helps to smooth out the first wrinkles, tone the skin, renew its cells and protect against harmful effects. external environment. Cosmetologists advise using pharmacy vitamin B12 from an ampoule, mixing it with a fatty base - be it oil, sour cream or petroleum jelly. An effective anti-aging mask is a mask of liquid honey, sour cream, chicken egg, lemon essential oil, with the addition of vitamins B12 and B12 and aloe vera juice. This mask is applied to the face for 15 minutes, 3-4 times a week. In general, vitamin B12 for skin works well with cosmetic oils and vitamin A. However, before using any cosmetic substance, it is worth testing for an allergy or adverse skin reaction.
The use of vitamin B12 in animal husbandry
Like humans, some animals produce intrinsic factor in their bodies, which is necessary for the absorption of the vitamin. Such animals are monkeys, pigs, rats, cows, ferrets, rabbits, hamsters, foxes, lions, tigers and leopards. Intrinsic factor was not found in guinea pigs, horses, sheep, birds and some other species. It is known that in dogs only a small amount of the factor is produced in the stomach - most of it is located in the pancreas. Factors affecting the absorption of vitamin B12 in animals - deficiency of protein, iron, vitamin B6, removal of the thyroid gland, hyperacidity. The vitamin is stored mainly in the liver, as well as the kidneys, heart, brain and spleen. As in humans, the vitamin is excreted in the urine, while in ruminants it is mainly excreted in the faeces.
Dogs rarely show signs of vitamin B12 deficiency, however, they need it for normal growth and development. The best sources of B12 are the liver, kidneys, milk, eggs, and fish. In addition, most ready-made feeds are already enriched with essential vitamins and minerals, including B12.
Cats need about 20 micrograms of vitamin B12 per kilogram of body weight to maintain normal growth, pregnancy, lactation, and hemoglobin levels. Studies show that kittens can go without vitamin B12 for 3-4 months without noticeable effects, after which their growth and development slows down significantly to a complete halt.
The main source of vitamin B12 for ruminants, pigs and poultry is cobalt, present in soil and feed. Vitamin deficiency manifests itself in growth retardation, poor appetite, weakness, and nervous diseases.
The use of vitamin B12 in crop production
For many years, scientists have been trying to find a way to get vitamin B12 from plants, since the main natural source of it is animal products. Some plants are able to absorb the vitamin through their roots and thus enrich themselves with it. For example, barley grains or spinach contained a significant amount of vitamin B12 after fertilizer was added to the soil. Thus, through such research, opportunities are expanding for people who cannot get enough of the vitamin from its natural sources.
Myths about vitamin B12
- Bacteria in the mouth or gastrointestinal tract produce enough vitamin B12 on their own. If this were true, vitamin deficiency would not be so common. You can only get the vitamin from animal products, artificially fortified foods or nutritional supplements.
- Sufficient amounts of vitamin B12 can be obtained from fermented soy foods, probiotics, or algae (such as spirulina). In fact, these products do not contain vitamin B12, and its content in algae is very controversial. Even though it is present in spirulina, it is not the active form of vitamin B12. necessary for the body person.
- It takes 10 to 20 years for vitamin B12 deficiency to develop. In fact, deficiency can develop quite quickly, especially with a sudden change in diet, such as when switching to a vegetarian or vegan diet.
Contraindications and warnings
Signs of a vitamin B12 deficiency
Clinical cases of vitamin B12 deficiency are extremely rare, and in most cases they are due to serious metabolic disorders, diseases, or a complete rejection of foods containing the vitamin. Only a doctor can determine whether there is a lack of a substance in your body by conducting special studies. However, if the level of B12 in the blood serum approaches the minimum, some symptoms and discomfort may occur. The most difficult thing in this situation is to determine whether your body really lacks vitamin B12, as its deficiency can masquerade as many other diseases. Symptoms of vitamin B12 deficiency may include:
- irritability, suspicion, personality change, aggression;
- apathy, drowsiness, depression;
- dementia, decreased intellectual abilities, memory impairment;
- in children - developmental delay, manifestations of autism;
- unusual sensations in the limbs, tremors, loss of sense of body position;
- weakness;
- vision changes, damage ophthalmic nerve;
- incontinence;
- Problems of cardio-vascular system(ischemic attacks, stroke, myocardial infarction);
- deep vein thrombosis;
- chronic fatigue, frequent colds, loss of appetite.
As you can see, vitamin B12 deficiency can "mask" as many diseases, and all because it plays a very important role in the functioning of the brain, nervous system, immunity, circulatory system and DNA formation. That is why it is necessary to check the level of B12 in the body under medical supervision and consult a specialist about suitable treatments.
Vitamin B12 is considered to have a very low potential for toxicity, so there is no medical evidence of a borderline intake or evidence of excess vitamin intake. It is believed that excess vitamin B12 is excreted from the body on its own.
Interaction with drugs
Some medicines can affect the level of vitamin B12 in the body. These drugs are:
- chloramphenicol (chloromycetin), a bacteriostatic antibiotic that affects vitamin B12 levels in some patients;
- drugs used to treat stomach ulcers and reflux, these can interfere with B12 absorption by slowing the release of stomach acid;
- metformin, which is used to treat diabetes.
If you are taking these or any other drugs on a regular basis, you should consult with your doctor about their effect on your vitamin and mineral levels.
Source
Vitamin B12, or cyanocobalamin, is proudly called the "supervitamin". The fact is that it tends to accumulate in your body and has a good resistance to light and high temperature. This guarantees its presence and safety even after heat treatment.
As long as your organs (mainly the liver) have a sufficient supply of vitamin B12, you will not be bothered by signs of a lack of it.
However, remember that B12 cannot be synthesized body on its own, so you should make sure that it comes regularly and in the required amount with food.
Antianemic vitamin: useful and medicinal properties
One of essential functions that cyanocobalamin performs is to ensure normal hematopoiesis and the prevention of anemia or anemia.
What else is vitamin B12 for? and what is its use:
- helps to maintain the nervous system, protecting it from various disorders and playing an essential role in the production of nerve cells;
- responsible for cell division;
- maintains full functionality immune system, strengthens the immune system;
- protects the body from excess fat that can accumulate in the liver, thereby fighting obesity;
- takes an active part in the process of hematopoiesis (stimulates the activity of leukocytes, helps to reduce the level of cholesterol in the blood, prevents the occurrence and development of anemia, etc.);
- plays an important role in synthesis and amino acids;
- vital for the body metabolic processes passed in the best way (when interacting with and useful substances);
- promotes the growth and formation of bone tissue;
- positively affects brain function and emotional balance.
There is no doubt that a sufficient amount of vitamin B12 is simply necessary for the full functioning of the body. However, its unique feature is that it is not synthesized not only human body, but even animals or plants. In nature, only actinomycetes and bacteria are responsible for its production. Therefore, it can only be obtained from animal products.But there is practically no vitamin B12 in or plant foods. To get even a small amount of it, you have to eat huge doses of plants that can produce it. Therefore, a very dangerous deficiency of cyanocobalamin is primarily for vegans who generally refuse any food of animal origin.
What is Vitamin B12
Sources of this useful vitamin can be found in any refrigerator and on any table, however, often people simply do not know about it.
Vitamin B12 is found in foods in every kitchen where it is respected balanced diet, able to satisfy all the needs of your body in vitamins, useful elements and minerals.
Animal products
As mentioned above, this substance is almost impossible to find in plant products. In the animal body, it accumulates in all organs and tissues, but its largest reserve is in the kidneys and. That is why especially the rich organ meats are considered sources of vitamin B12: heart, liver, kidneys. Also here can be attributed (especially beef), (the most meaningful are marine predatory species), seafood and exotic products (insects eaten by some peoples, turtle eggs, etc.). They are simply necessary for a complete diet, as they contain other vitamins, useful elements and acids that help maintain the desired level of acidity in the body. This contributes to the speedy and better absorption of cyanocobalamin.
- a rich source of various nutrients, without which it is impossible to imagine a balanced diet.
Porridges and cereals
The amount of vitamin B12 in plant food depends on what soil it grew on and how microorganisms developed in its root part. Often vegans and vegetarians use this argument to prove that they can get B12 from brewer's or nutritional yeast, some mushrooms, seaweed, wheat germ, tofu, miso, tempeh. But more often, fans of ethical food eat foods that enriched with vitamin B12 artificially: cereals, breakfast cereals, cereal products, specialty breads, etc. As in the previous paragraph, cyanocobalamin in negligible doses can be obtained from hops, green lettuce, and some other tops. However, this does not mean at all that you should not consume these or other vegetables, because their benefits are undeniable, and acid is still necessary for B12 to be absorbed.
Fruits and dried fruits
Like other representatives plant food and the vitamin is practically not contained.
Milk and dairy products
This group of products rich in more than just vitamin B12 but also other useful substances. Swiss cheeses are in the first place in terms of content, but others (cottage cheese, sour cream, milk itself) and eggs can also make up for the lack of cyanocobalamin in your body. If you eat right and have a healthy gut microflora that will provide an adequate supply of micronutrients, then you will not have to experience symptoms of vitamin B12 deficiency.
The richest sources of vitamin
The table shows which foods contain vitamin B12 and how much.
| Product | The content of vitamin B12 in 100 g of the product, mcg |
| 60 | |
| Pork liver | 26-30 |
| beef heart | 25 |
| beef kidneys | 20 |
| Octopus | 20 |
| 16,5 | |
| Mackerel | 12 |
| Sardine | 11 |
| Salmon | 7 |
| Rabbit | 4,3 |
| Powdered milk | 3-4 |
| Mutton | 2-3 |
| Beef | 2,6 |
| Sea bass | 2,4 |
| Pork | 2 |
| Turkey | 2 |
| Beluga | 2 |
| Shrimps | 1,7 |
| Cod | 1,6 |
| Carp | 1,5 |
| Cheese | 0,6-1,5 |
| scallops | 1,47 |
| Crab | 1 |
| 1 | |
| Chicken's meat | 0,5-1 |
| 0,45-1 | |
| 0,9 | |
| Cream | 0,45 |
| Milk | 0,44 |
| Sour cream | 0,4 |
| 0,4 | |
| Ice cream (creamy) | 0,36 |
| curdled milk | 0,34 |
| 0,07 |
The role of vitamin B12 in a healthy diet
The human body works on the energy that it receives with food, because with food you get all the necessary vitamins and nutrients, without which you simply could not develop, function and live normally.
One of unique properties B12 is what it is can be stored under any cooking conditions. Therefore, you can not be afraid that fried meat or boiled milk will lose their usefulness.
Moreover, it is this vitamin promotes weight loss, because, due to its active participation in metabolism, a pronounced lipotropic effect (prevents fatty liver infiltration) and other useful functions, it can help you get rid of digestive disorders, debug the functioning of the endocrine glands and not be afraid of obesity. Be sure to include foods containing vitamin B12 in your diet to increase the efficiency and stamina of the body. Daily intake of vitamin B12
In fact, the amount of B12 that you should be getting is very small: the annual norm is only 0.001 g per year, and about 0.000003 g (3 mcg) per day. Indeed, it should be taken into account that need for vitamin B12 during pregnancy and increases during breastfeeding. Also under a separate issue are people professing an ethical lifestyle. They should use special vitamin complexes.
At lack of vitamin B12 The following symptoms may appear in the body:
- anemia and its consequences;
- numbness of the limbs, goosebumps;
- not displayed bad cholesterol and excess fat
- immunodeficiency occurs;
- disruption of work digestive system and gastrointestinal tract, which leads to additional problems;
- body tissues recover much more slowly;
- a person is depressed and depressed, he is often disturbed by headaches, migraines, dizziness, irritability, fast fatiguability memory deteriorates.
Doctors say that with a serious deficiency there is a risk severe nervous diseases: multiple sclerosis, paralysis and others.
However, there is no need to go to extremes, because by overdoing it with dosages, you can cause excess (hypervitaminosis) of vitamin B12. This can cause pulmonary edema or heart failure. Urticaria and other allergic reactions are also possible.
Interoperability and Compatibility
B12 works well with another very useful vitamin - B9 (folic acid). This kind of "union" of them can help you avoid many diseases, as they work to strengthen useful properties each other. If you are taking various medications, it can cause symptoms of vitamin B12 deficiency. At inflammatory diseases stomach, too, there is a deficiency. In addition, cyanocobalamin is not absorbed by the body if gastric acid does not have the required secretion. Also for normal operation he needs the presence of ascorbic acid and. It helps active functionality, carotene, but is also afraid of sugar.
Increase your dose of vitamin B12 older people will need it, because as they age, the intestines are less able to absorb it.
B vitamins have long been considered essential elements for human life. Vitamin B12, or cyanocobalamin, provides the body with immunity and is responsible for many vital processes. But what to buy products containing vitamin B12 in large quantities? And what can a deficiency of vitamin B12 in the body turn into? These questions can be answered in this article.
What is the benefit of vitamin B12?
The presence of vitamin B12 in the body contributes to the normal functioning of the nervous system, as it is involved in the formation of nerve endings. In addition, the reproduction of all cells in the body depends on this vitamin. No important metabolism in the body is possible without the participation of B12, as it interacts with most minerals, vitamins and trace elements in the body. In some cases, there is a positive effect of vitamin B1 on cholesterol.
What foods contain vitamin B12?
The norm of vitamin B12 per day is 3 mcg, it would seem that it is very little, but it is very difficult to find this vitamin in the composition of the products. Cyanocobalamin is mainly found in animal products such as meat or poultry. Therefore, vegetarians should think about where and from where to get vital important vitamin. Alternatively, it is possible to purchase vitamin complexes with a predominance of B vitamins and namely B12. It is possible to use biologically active additives, such as brewer's yeast.
But, of course, it is best to get vitamin B12 from natural products. These include by-products and various products animal origin:
- Beef liver - 60 mcg per 100 grams of product;
- Pork liver - 30 mcg per 100 grams of product;
- Heart - 25 micrograms per 100 grams of product;
- Kidneys - 20 micrograms per 100 grams of product;
- Octopus - 20 micrograms per 100 grams of product;
- Chicken liver - 17 micrograms per 100 grams of product;
- Herring fish - 13 mcg per 100 grams of product;
- Mackerel fish - 12 mcg per 100 grams of product;
- Mussels - 12 micrograms per 100 grams of product;
- Sardine fish - 11 micrograms per 100 grams of product;
- Salmon fish - 7 micrograms per 100 grams of product;
- Rabbit meat - from 4 to 4.3 mcg per 100 grams of product;
- Keta fish - 4.1 mcg per 100 grams of product;
- Brains - 3.7 micrograms per 100 grams of product;
- Smelt fish - 3.5 mcg per 100 grams of product;
- Light - 3.3 mcg per 100 grams of product;
- Beef meat - 2.7 mcg per 100 grams of product;
- Sea bass fish - 2.5 mcg per 100 grams of product;
- Pork meat - 2 mcg per 100 grams of product;
- Lamb meat - 2 mcg per 100 grams of product;
- Shrimp - 1.7 mcg per 100 grams of product;
- Cod fish - 1.6 mcg per 100 grams of product;
- Halibut fish - 1.5 mcg per 100 grams of product;
- Carp fish - 1.5 mcg per 100 grams of product;
- Cheese - from 1 to 1.5 mcg per 100 grams of product;
- Brynza - 1 mcg per 100 grams of product;
- Crabs - 1 mcg per 100 grams of product;
- Cottage cheese - 1 mcg per 100 grams of product;
- Chicken meat - from 0.5 to 0.55 mcg per 100 grams of product;
- Chicken egg - 0.52 mcg per 100 grams of product;
- Condensed milk - from 0.4 to 0.5 mcg per 100 grams of product;
- Cream - 0.45 mcg per 100 grams of product;
- Cow's milk - 0.4 mcg per 100 grams of product;
- Kefir - 0.4 mcg per 100 grams of product;
- Yogurt - 0.4 mcg per 100 grams of product;
- Sour cream - 0.36 mcg per 100 grams of product;
- Butter - from 0.01 to 0.07 mcg per 100 grams of product;
- cereals;
- Green onion.
In any case, oversaturation of the body is undesirable. An excess of any nutrients and vitamins can play a cruel joke and give the opposite effect from the application. If you consume some foods containing vitamin B12 in large quantities every day, you can easily make up for the lack of the vitamin. But, even if eating animal products does not make up for daily allowance vitamin, then at least prevent manifestations of acute deficiency.
Vitamin B12: found in large quantities in animal by-products and fishWhy is vitamin B12 deficiency dangerous?
Vitamin B12 deficiency directly affects vitamin B1, or rather, its lack. These vitamins are closely related to each other, therefore, with insufficient amounts of them, negative consequences are inevitable. In addition to problems with the nervous system, you can get a complex of diseases associated with the gastrointestinal tract.
chronic shortage this vitamin in the human body can lead to the complete destruction of the nervous system and, as a result, bring a number of irreversible diseases up to death.
Signs of a lack of vitamin B12 in the body
If there is not enough vitamin B12 in the body, this may be reflected in one of the following signs:
- A person becomes very nervous, gets tired quickly, can become depressed;
- Women experience hormonal imbalances;
- Increased heart rate;
- There is ringing in the ears;
- Vision is impaired;
- The tongue becomes inflamed and visually becomes red;
- Are starting to show skin problems in the form of dermatitis and ulcers;
- The legs begin to get tired, numbness and tingling appear;
- Memory worsens.
Also, the reasons for the deficiency of vitamin B1 in the body can be:
- Vegetarianism, veganism and raw food diet;
- alcohol abuse;
- Abuse of confectionery;
- Smoking;
- Taking birth control pills.
It becomes clear that when balanced diet vitamin B12 deficiency does not threaten. By buying and eating foods rich in vitamin B12, you save yourself from many diseases and health problems that you don’t even think about in everyday life.