The vitamin B12, also called cobalamin, is one of the 8 vitamins of the B group. The B12 is necessary for our health and the proper functioning of the nervous tissue, the brain and the red blood cells. Learn today about the vitamin B12 and why this is so important.
Are you taking enough vitamin B12? If you want to be healthy, you should ensure that your organism gets the necessary amount of colabamine. This vitamin plays a significant role in many processes in the body and its deficiency can lead to a number of health problems.
Since our organism can not synthesize the B12 by itself, we have to deliver it to our body with the help of food or nutritional supplements. Procurement should be regular, as the vitamin is not stored in our organism for a long time. Each superfluous amount is excreted from the body together with the urine.
Vitamin B12 is mainly contained in animal foods
Importance of vitamin B12
This vitamin plays an important role in the normal functioning of the brain, the nervous system and the formation of red blood cells. The B12 also helps in the regulation and synthesis of DNA. In addition, it helps in the absorption of folic acid and facilitates the release of energy. The lack of vitamin B12 makes man susceptible to infections.
Foods rich in B12
The vitamin B12 is mainly contained in animal food: eggs, fish, various meats, seafood, milk, cheese, yoghurt. Also some products from yeast can contain B12.
Nice to know: Vegans and vegetarians can supply this vitamin through food supplements to their body. This is especially important during pregnancy and lactation. But very important and necessary is a doctor’s advice before taking.
The B12 deficiency weakens the memory
Other symptoms that allow vitamin B12 deficiency to be recognized
The B12 deficiency
The deficiency of vitamin B12 in the body can be detected precisely by a blood test. The lack of this important vitamin can lead to severe disabilities of the nervous system and the brain. This can even lead to anemia. The low amount of B12 in the body can cause depression or memory weakness, leading to poor eyesight and fatigue. Other causes of the deficiency are: constipation, loss of appetite and weight loss.
Serious symptoms are neurological changes, such as sleepy arms and legs. Some people can even hold heavy balance.
How much B12 does our body need?
The answer to this question is different for every human being. The necessary amount of vitamin B12 depends on some factors: age, dietary habits, health and taking medication. The recommended daily B12 dose, measured in micrograms (mcg), varies according to age:
- Babies up to 6 months old – 0.4 mcg
- Babies from 7 to 12 months – 0.5 mcg
- Children between 1 and 3 years old – 0,9 mcg
- Children between 4 and 8 years old – 1.2 mcg
- Children between 9 and 13 years old – 1,8 mcg
- Adolescents between 14 and 18 years old – 2.4 mcg
- Adults – 2.4 mcg
- Women in circumstances – 2.6 mcg
- Women who breastfeed – 2.8 mcg
Your GP can advise you best and determine if you have a deficiency or excess of vitamin B12.