All about vitamin B12: why it is needed, how to recognize and make up for deficiency
All about vitamin B12: why it is needed, how to recognize and make up for deficiency?
Vitamin B12 plays an important role for hormonal and metabolic processes. Its excess or deficiency has a bad effect on the condition of the whole body. However, with this vitamin, everything is not as simple as it seems.
Vitamin B12 plays an important role in various processes in the body. It is necessary for DNA synthesis and energy production, participates in the formation of red blood cells, supports the normal function of the nervous system and metabolism.
Vitamin b12 is considered an important trace element for optimal functioning of the human body. People cannot produce it on their own, so micronutrient molecules enter the body together with proteins of animal origin. After the vitamin gets inside, it goes through difficult stages of absorption and absorption. Its presence in the body is necessary for the normal functioning of cells.
In this article we will try to understand what food supplements there are with this vitamin and what you should not combine B12 with.
What is vitamin B12?
Vitamin B12 is a large group of cobalt-containing biologically active substances - cobalamines. These include cyanocobalamin, hydroxocobalamin, methylcobalamin and cobamamide (the latter two are coenzyme forms of vitamin B12).
Sometimes vitamin B12 is called only cyanocobalamin, since the main amount of vitamin B12 enters our body in this form. Another name for vitamin B12 is the external factor of Castle.
Vitamin B12, like other B vitamins, is a water-soluble vitamin. The amount of vitamin B12 that a particular person needs depends on gender, age and dietary needs.
Vitamin B12 is needed for the normal process of cell division (hematopoietic) and DNA formation, it prevents the development of anemia, is indispensable for the nervous system, stimulates concentration and memorization of information.
Vitamin was discovered in 1934, but it took the efforts of about 100 researchers from 20 countries to finally produce a complete chemical synthesis of cyanocobalamin 40 years later.
Daily rate of vitamin B12:
Up to 6 months - 0.4 μg;
Up to a year - 0.5 μg;
Up to 3 years - 0.9 μg;
Up to 8 years - 1.2 μg;
Up to 13 years - 1.8 μg;
Over 14 years old - 2.4 μg;
Pregnant and lactating women - 2.6-2.8 μg.
Vitamin B12 plays an important role in various processes in the body. It is necessary for DNA synthesis and energy production, participates in the formation of red blood cells, supports the normal function of the nervous system and metabolism. Vitamin B12 also plays a key role in reducing the level of amino acid called homocysteine, high levels of which are associated with chronic diseases such as cardiovascular diseases and Alzheimer's disease.
Vitamin B12 is a whole group of biologically active substances that are united under the general name "cobalamins". Studies often imply "cyanocobalamin", since it is in this form that people receive the main amount of useful substance, but these are not synonymous.
What foods contain vitamin B12?
Vitamin B12 is found mainly in animal products such as meat (beef), by-products (liver and kidneys), seafood (red algae, green algae, molluscs, sardines, tuna), fish (trout, salmon), dairy products (milk, yogurt, cheese) and eggs. They are also enriched with flakes, yeast and vegetable milk substitutes.
Vitamin B12 content Per 100 g of product:
Beef liver (60 μg);
Goose liver (54 μg);
Octopus (36 mg);
Beef kidneys (25 μg);
Herring (14 μg);
Mussels (12 μg);
Chicken egg yolk (5 μg);
Beef meat (3 μg).
What is B12 used for and what is its benefit?
Vitamin B12 performs a cofactorial function for two important enzymes. This means that it helps to fight the amino acid homocysteine and reduces the risk of cardiovascular disease. In addition, vitamin helps to fight toxic methylmalonic acid and is indispensable for the health of the nervous system.
Prevents anemia
In case of anemia, the content of red blood cells in the blood decreases, oxygen transportation is disturbed, hypoxia develops. It has been proven that with a lack of vitamin B12 in the body, red blood cells are produced in smaller quantities, become larger, and their movement in the bloodstream is difficult. As a result, a person develops megaloblastic anemia.
Makes bones stronger
Scientists attribute vitamin B12 deficiency to a high content of homocysteine, an amino acid that increases the risk of osteoporosis, especially in women. In this disease, bones become less durable and fractures are more common.
Prevents fetal malformations
According to scientists, a shortage of B12 in the first trimester of pregnancy can provoke premature birth. Also, the deficiency of this vitamin is associated with an increased risk of malformations in the fetus.
Helps the eyes stay healthy
Vision also suffers from the lack of B12. A study involving women over the age of 40 confirmed that a sufficient amount of this vitamin in the diet can reduce the risk of age-related macular degeneration leading to loss of central vision.
Fighting depression
The effect of vitamin B12 on mood has not yet been fully studied. However, it has been proven that it plays an important role in the production of serotonin, which is "responsive" for our emotional well-being. According to doctors, the use of antidepressants and vitamin is more likely to lead to an improvement in the condition of patients with depression than taking only medication.
Supports the health of hair and nails
Low B12 levels can lead to various dermatological problems. For example, hyperpigmentation, pale and brittle nails, inflammation of the corners of the lips. In this case, you will need to fill the deficit. However, if there is enough vitamin in the body, you should not take supplements with it, as they will not affect the condition of the hair and the strength of the nails.
Sleep Quality
Poor sleep quality is one of the symptoms of vitamin B12 deficiency. The vitamin is important for melatonin production and causes it to be released earlier in the evening. Melatonin is key to regulating the circadian rhythm.
Vegetarians and the elderly are at higher risk of vitamin B12 deficiency. Among the elderly, vitamin B12 deficiency occurs in about 20% of the population; more than 60% of these deficiencies are due to food-cobalamin malabsorption syndrome1 caused by gastrointestinal problems.
Vitamin B12 deficiency.
Serious vitamin B12 deficiency is rare, but about 26% of the world's population has mild deficiency. Vitamin B12 deficiency is most often due to limited consumption of food of animal origin or impaired absorption of nutrients. Vegetarians are at risk of vitamin B12 deficiency due to low consumption of animal food or a limited diet. Impaired absorption of vitamin B12 is often observed in the elderly, it is secondary to gastric achlorhydria.
Vitamin B12 deficiency was first described in 1849. At that time, it was believed that hypovitaminosis of vitamin B12 leads to death. Vitamin B12 deficiency was assumed to develop over the years, and it is detected only in strict vegetarians or people with severe anemia. Later studies have shown that there are side effects associated with subclinical B12 deficiency, which most often develop due to malabsorption or inadequate nutrition.
Risk factors that can provoke vitamin B12 deficiency include:
Plant diet;
Alcohol consumption;
Smoking;
Prolonged stress;
Serious shortage of calcium and iron;
Stomach disorders;;
Old age;
Diseases of the gastrointestinal organs.
Vitamin B12 deficiency can be indicated by pale skin in yellowness, rapid fatigue, pain in the tongue (change in its texture and color - glossitis), visual impairment, mood swings and nervousness, poor appetite, memory problems.
You should contact a specialist if you are concerned about the above symptoms or during a medical examination, preventive examination, if macrocytic anemia was detected in the general blood.
If there is a risk of vitamin B12 deficiency, the use of dietary supplements containing it can help meet the needs for this vitamin.
Most people easily get enough vitamin B12 simply by adhering to a rational diet. For example, two eggs for breakfast allow you to get about 1.2 mg of vitamin B12; 85 g of tuna for lunch - 2.5 mg of vitamin, and 85 g of beef for dinner - 1.4 mg. Thus, the addition of vitamin B12 is not recommended for healthy people if they do not have the above factors affecting the consumption or absorption of vitamin B12.
Subclinical vitamin B12 deficiency rates are high in developing countries, among the elderly and among vegetarians. Vitamin B12 deficiency can lead to complications such as fatigue, anemia, neuropathy, adverse outcomes of pregnancy, vascular disorders, cognitive disorders, development of bone and eye pathologies.
Surplus: what to do when B12 is raised?
Supplements with vitamin B12 are available in capsules, tablets, gels or in the form of injections. At the same time, even taking high doses of B12 (1000-1500 μg) does not cause serious consequences for the body.
Increased doses of vitamin B12 do not have a negative effect on the human body. This statement is confirmed by the opinion of an employee of the Linus Institute in Oregon. He says that during the studies there were no side effects with increased consumption of food additives. Patients who suffered from malignant anemia were prescribed treatment: 1000 μg of vitamin orally every day or 1 mg of intravenous injection once a month.
However, some people with individual vitamin intolerance may develop pulmonary edema, urticaria or even anaphylactic shock during an overdose.
You should consult your doctor before taking the appropriate supplements.
The liquid form of vitamin B12 will be preferable for those who have difficulty swallowing pills or capsules. In addition, this form provides the maximum level of assimilation without collapsing when passing through the digestive tract.
Vitamin B12 supplements in healthy adults and people with deficiency are well tolerated without significant side effects. Rare cases of hypersensitivity or acne were reported, but there were no serious side effects from administering or taking doses exceeding the recommended ones.
Vitamin supplements B12 can have negative effects on the body or be ineffective if taken with certain medicines. B12 is incompatible with ascorbic acid, vitamins B1, B2, B6, vitamins A and E. Vitamin is recommended to be used together with B9 and B5, it is better absorbed together with calcium. It is advisable to take it in the morning and on an empty stomach. Vitamin is water-soluble, it is excreted from the body when the reserves are sufficient.
Excess vitamin B12 in the body contributes to the appearance of the following signs:
Nausea, vomiting reflexes, diarrhea;
Fatigue, fever;
Pain and necrosis in the injection area;
Dizziness and headaches.
It is especially important to take into account the dosage of the active substance in nervous system disorders.
Interaction of vitamin B12 (Cobalamin) with other substances.
A diet with a low content of vitamin B1 and a high content of folic acid (B9) (vegetarian) often hides vitamin B12 deficiency.
If you are a vegetarian and have excluded eggs and dairy products from your diet, then you need B12 supplements. In combination with folic acid (B9), vitamin B12 can be the most effective means of restoring vitality.
Vitamin B12 acts better in the body in combination with other B vitamins, as well as with vitamins A, E and C.
Vitamin B12 enhances allergic reactions to vitamin B1.
Simultaneous injection of vitamin B1, B3, B6 and B12 is not recommended, as well as with penicillin, streptomycin.