WHAT IS VITAMIN B12 GOOD FOR?
Table of contents
- What is vitamin B12?
- What does vitamin B12 regulate in the body?
- How do you get vitamin B12 from food?
- How does a vitamin B12 deficiency develop?
- What are the symptoms of a vitamin B12 deficiency?
- Why do vegetarians or vegans often have a vitamin B12 deficiency?
1 What is vitamin B12?
The term vitamin B12 covers various organic compounds that are also known as cobalamins. As a coenzyme, cobalamin is a component of two enzymes that are of central importance for our protein metabolism. Vitamin B12 is vital for humans. As our body cannot produce the vitamin itself, we have to ensure we get it from our food.
Strictly speaking, several cobalamins are grouped together under the collective term B12 (cobalamin). These are chemically closely related to each other and have the same basic structure. The cobalt atom is the central atom, to which different side groups are attached. Depending on which residual groups are attached to the basic atom, a distinction is made between the cobalamin types. The best known are methylcobalamin, cyanocobalamin, hydroxocobalamin and adenosylcobalamin. The first two are most commonly used in food supplements. Cyanocobalamin is produced synthetically and, in comparison to the other three types mentioned, does not occur in nature.1
2 What does vitamin B12 regulate in the body?
We have now answered the question of what vitamin B12 is - but what is vitamin B12 good for and how important is it for the body? In fact, its importance is often underestimated. The enzymes based on vitamin B12 are necessary for cell division and are therefore involved in many different processes in the body. This applies in particular to blood formation. As our blood is formed in the bone marrow through cell division, vitamin B12 is of great importance for this. The nerve cells and the entire protein metabolism also need vitamin B12 in order to function normally.
The amino acid homocysteine is converted into the amino acid methionine with the help of vitamin B12 and vitamin B9. This amino acid in turn is one of the essential proteinogenic amino acids: our body needs it to form proteins, and proteins are the building blocks of our entire organism and especially our muscles. This is why it is not only important for athletes to be supplied with amino acids, but also to have a sufficient intake of vitamin B12.
3 How do you get vitamin B12 from food?
Natural vitamin B12 is produced by microorganisms. These bacteria are found in the digestive tract of cattle and poultry, for example, and thus accumulate vitamin B12 in meat, eggs and milk. All foods with a high vitamin B12 content are therefore animal products. There are also plant-based sources of vitamin B12 - such as shiitake mushrooms and chlorella algae2 - which contain smaller amounts of the vitamin. Here is a brief overview of foods high in vitamin B12:
Food content of vitamin B12 per 100 grams
- Beef liver 39-65 µg
- Beef kidney 28 µg
- Oysters 15 µg
- Mackerel 9 µg
- Emmental cheese 3 µg
- Egg 5 µg
- Shiitake mushroom 0.4 µg
4 How does a vitamin B12 deficiency develop?
Vitamin B12 is one of the vitamins that our body cannot produce itself, but needs for normal metabolic processes. We must therefore ingest the vitamin through food and metabolize it via the intestines. Although vitamin B12 is water-soluble, our body can store it. So if you don't get enough vitamin B12 from your diet, this can be compensated for a while by the body's own supply.
But where does a vitamin B12 deficiency come from? Vitamin B12 deficiency can be caused by various factors. These include:
- An insufficient intake of vitamin B12 through food.
- An increased need for vitamin B12, for example during pregnancy or in athletes.
- Insufficient metabolism of vitamin B12, for example in intestinal diseases.
- Regular consumption of alcohol.
- Taking certain medications.
- Reduced efficiency of the digestive system due to age.
According to theories, today's food often contains less vitamin B12 than in the past. For example, many cattle spend less time on pasture, where they can eat natural grass, dig in the soil and thus absorb the microorganisms that produce vitamin B12. Another theory is based on the assumption that Buddhist monks rarely had vitamin B12 deficiency, even though they did not eat meat. They are said to have met their requirements by eating unwashed root vegetables, which contained traces of the microorganisms from the soil. Today, however, our vegetables are washed industrially and our soils have a different biochemical composition due to intensive cultivation.
These theories would explain why one in ten people in Germany suffers from a vitamin B12 deficiency. According to studies, as many as one in four people over the age of 65 have a vitamin B12 deficiency - and this by no means only affects vegans and vegetarians. Some experts suspect that a diet high in meat can also promote vitamin B12 deficiency. The reason: the high meat content could cause acidification of the digestive system. This in turn could inhibit the formation of glycoprotein, which our body needs to be able to absorb vitamin B12 (the so-called intrinsic factor). Alternative practitioners therefore often recommend an alkaline diet to prevent a vitamin B12 deficiency - but this has not yet been scientifically proven.
5 What are the symptoms of a vitamin B12 deficiency?
People are often warned about vitamin B12 deficiency. But why is vitamin B12 so dangerous if our body lacks it? Well, a vitamin B12 deficiency can lead to serious symptoms. However, these are often unspecific, so that those affected do not even suspect the cause at first - and the symptoms can worsen. For example, the following symptoms can occur with vitamin B12 deficiency:
- General tiredness, weakness and exhaustion
- Concentration problems, forgetfulness and confusion
- Sensory disorders and signs of paralysis
- Circulatory disorders
- Burning sensation on the tongue
- Unsteady gait
- Headaches and migraines
- Depression and psychological changes
- Hair loss and skin problems
- Anaemia
Problematic: Many of these symptoms are often taken lightly as normal signs of ageing or temporary fatigue. However, if the symptoms persist, a vitamin B12 deficiency should also be considered.
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6. why do vegetarians or vegans often have a vitamin B12 deficiency?
It is obvious why vegans in particular often suffer from vitamin B12 deficiency: While vegetarians can often still cover their requirements with cheese, eggs and dairy products, vegans do not consume any foods of animal origin at all. Most sources of vitamin B12 in food are therefore not an option for them. Although the vitamin is also contained in a few plant-based foods, it is not in sufficient quantities. The German Nutrition Society (DGE) has a clear recommendation on how much vitamin B12 each person should consume per day: the daily requirement for an adult is 4.0 µg3. 4 µg (micrograms) is the equivalent of 4 millionths of a gram. This means that if you live to be 100 years old, you will need around 0.1g of B12 over a lifetime.
The DGE therefore recommends that vegans should definitely and permanently take a vitamin B12 supplement. However, care should be taken to supplement an active and bioavailable form of vitamin B12, as some vitamin B12 analogs cannot be absorbed by the body. Our vitamin B12 chewable tablets from Vitactiv Natural Nutrition, which contain valuable methylcobalamin, the most active coenzyme form of vitamin B12, are very suitable for this.
Conclusion: Effectively prevent vitamin B12 deficiency
A vitamin B12 deficiency can be dangerous - which is why not only vegans and vegetarians, but also older people should make sure they get enough vitamin B12. A study by the Helmholtz Institute has shown that regular intake of vitamin B12 supplements ensures a better supply of this important vitamin4. When buying vitamin B12 supplements, pay attention to the bioavailability of the ingredients and to tested quality - then you're on the safe side!
Sources:
1Farewell to the vegan cliché! Scientific answers to critical questions about plant-based nutrition, Niko Rittenau
2https://www.paracelsus.de/magazin/ausgabe/201503/algen-als-natuerliche-vitamin-b12-quelle
3https://www.dge.de/wissenschaft/faqs/vitaminb12/
4https://www.helmholtz-munich.de/aktuelles/uebersicht/pressemitteilungnews/article/43364/index.html