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Where is vitamin B12 absorbed? All about vitamin B12: how to drink and what it contains. What foods contain vitamin B12

Good day, friends! To on long years to maintain youth and health, it is necessary to use all the necessary vitamins.

Do you use cyanocobalamin? This is not some kind of complex medicine, but the usual vitamin B 12.

And what healing properties it has - protects the body from the influence of harmful radicals, activates the immune system and improves metabolic processes.

It is simply necessary for good health and a person receives most of it with food.
Today I want to tell you why the body needs vitamin B12.

This component is simply necessary for the production of DNA elements. Without it, the number of red blood cells decreases, and the functioning of the bone marrow is also disrupted.

Cyanocobalamin contributes to the regulation of hematopoietic function, and also burns fats and is simply necessary for normal functioning. nervous system and brain.

This compound is derived from bacterial hydroxocobalamin. It is used as a food additive and in various pharmaceutical preparations.
Such a component is especially needed female body. It affects our mood, energy, as well as the digestive system and even the functioning of the heart.

It is important for such processes:

Provides hormonal balance.
Synthesizes DNA.
Participates in the production of leukocytes and hemoglobin.
Maintains a good condition of the nervous, respiratory and cardiovascular systems.
Affects .

Signs of a deficiency of a useful component

With a lack of such a vitamin, weakness in the body and dispersal appear.

You can also observe the following symptoms:

joint pain, muscle pain and weakness;
breathing difficulties and shortness of breath;
poor memory and dizziness;
inability to concentrate;
mood changes;
bleeding gums;
problems with the digestive system.

In this case, the lack of a vitamin manifests itself gradually. First, there is a tingling sensation in the legs and arms, then itching appears, the skin of the palms may darken, and other parts turn yellow.

Sometimes there is a feeling of numbness and goosebumps appear.

With severe manifestations of deficiency, anemia may also appear. And such a disease provokes confusion and even dementia. In addition, anemia can also cause diseases of the kidneys, liver or blood.

Vegetarians and the elderly are at particular risk. In old age, the production of gastric juice decreases, which also affects the ability of the body to absorb nutrients. Vegetarians may experience a lack of this vitamin, since its main source is animal products.

Lack manifests itself with a long-term refusal of the liver, meat, eggs and milk. By the way, such a preservative as E 200 can destroy a useful component in the body.

It is worth knowing about the symptoms of an overabundance of this substance. First of all, tachycardia or allergic reactions.

Functions and benefits of vitamin B12

This water-soluble vitamin needs constant replenishment. Let's briefly go through the useful properties of this component.

Here they are:

Helps maintain metabolism. It allows you to convert carbohydrates into glucose. B 12 is important for neurotransmitters that promote muscle contraction.
Helps prevent memory loss. It is used to reduce the risk of diseases such as dementia and Alzheimer's disease.
Helps to improve a positive mood, and also increases the ability to learn. Useful vitamin effective in the regulation of the nervous system, and also reduces anxiety and depression.
Reduces the level of homocysteine in the blood, which positively affects the functioning of the heart.
Essential for healthy hair and skin. Helps reduce dryness, redness and inflammation.
It activates digestive activity and prevents various inflammatory processes in.
It is required by pregnant women, as it is an important element for growth and development. Combined with folic acid to help reduce the risk of birth defects. Taking during pregnancy will then bring great benefits to babies.
Helps prevent some cancers. Especially effective in combination with folic acid.
Protects against the formation of anemia.

Why else do you need this vitamin? It is he who is responsible for resistance to psychological and emotional stimuli, and also reduces nervousness.

This component also takes part in the production of choline, which helps and also stimulates the breakdown of fats.
Athletes also need certain dosages of this substance. Since it activates the natural growth of muscles, and also protects them from exhaustion.

What products contain

The largest amount of vitamin B 12 is found in animal products. There is some of this substance in herbal products. With the right diet, the body can be completely protected from shortages. beneficial substance.

On average, 100 grams of plant foods contain about 0.1 micrograms of this vitamin.
Most of it is found in beef liver – in 100 grams about 60 micrograms. IN pork liver this substance is contained in two times less.

IN chicken offal - about 17 mcg. There is this component in seafood. For example, in mackerel it contains - 12 mcg.

And about sour cream and eggs 0.5 µg, and in hard cheese a little more - about 1.5 mcg.
To obtain this substance from plants, you need to use:

Leek, spinach and green onions.
Parsley, garlic and lettuce.
Broccoli and radish.
Cabbage, beans and celery.
Sprouted wheat.
Nuts, apples and soy.

Seaweeds are also very beneficial. Useful brown seaweed nori. It is also enriched omega - 3, therefore, helps to reduce cholesterol, improve heart function and thin the blood.

Used to prevent many diseases spirulina. It allows you to increase the level of hemoglobin in the blood, and also removes harmful compounds from the body.

According to reviews, the regular use of such algae improves the functioning of the heart, digestion and endocrine system.

In addition to B12, freshwater algae chlorella contains a, pyridoxine and thiamine.

Long-term use of antibiotics can also affect the body's ability to absorb beneficial components.

Potassium can also reduce the ability to absorb this component.
B 12 is not very compatible with vitamin B 6 and B1. For best results, it is recommended to take them in turn.

B 12 is incompatible with ascorbic acid. Do not combine with drugs that increase blood clotting.

Vitamins B 12, B 1 (thiamine) and B 6 (pyridoxine) play an important role in life human body.

They are used in the treatment of diseases of the nervous system.

How to use correctly

The instructions for the preparation contain all the necessary knowledge for its use. But, nevertheless, knowledge of the daily norms will not be superfluous.

For children under six months, only 0.4 µg. Up to a year old 0.5 µg. Children under three years of age need at least 1 mcg per day.

Enough for a child under 6 1.5 mcg, but up to 10 years - 2 mcg.
Adults need at least 3 mcg per day. and athletes, the dosage increases to 4-5 mcg.
The drug for oral administration has a small ability to assimilate. The body absorbs only 40% of the substance.

And with intravenous injections, up to 98% of the substance enters the body.

Although side effects are rare when taking such a remedy, it is not recommended to self-medicate. Reception is better to coordinate with the doctor.

Vitamin B 12 is included in various multivitamin formulations. There are special SS complexes with a high content of this component.

The most popular are Neurobeks, Unigamu, Pikovit and Binavit. The price of these drugs varies greatly.

For example, a drug in ampoules costs an average of about 30 rubles.

Contraindications

This vitamin has certain contraindications. This is a special sensitivity to the drug, erythrocytosis, thromboembolism.

During pregnancy and lactation, vitamin B 12 should be used only after consulting a doctor.
There may also be some side effects. For example, allergic reactions, tachycardia, headache, and mental agitation.

If there is a suspicion of a lack of this vitamin in the blood, then you can. After that, you need to enrich your diet with foods that contain this vitamin.

You can also try taking nutritional supplements. In the presence of poor digestibility, intramuscular injections are used.

Remember that you can not combine the intake of this vitamin with vitamin complexes that contain copper, iron, or vitamin C.

Be healthy, dear friends, and see you soon!

Vitamin B12 is considered the most mysterious representative of this group of organic compounds. This is the combined name of four biologically active substances, which contain cobalt. Of these, cyanocobalamin, which is directly involved in metabolism, has the greatest effect on the human body. B12 is unique in nature - it is synthesized by tiny bacteria, algae, mold, yeast. Actually, in the scientific world there are still disputes about the classification of cyanocobalamin, and, according to some sources, it is more correct to consider b12 itself as a microorganism. There are two ways b 12 enters the body:

from food (food additives);
by synthesis by microorganisms directly in the intestine.

Why does the body need vitamin B12?

Scientists who explored its properties in the 20th century were awarded the Nobel Prize. In particular, the proven efficacy of the substance in the treatment of severe anemic conditions is considered a breakthrough. But besides this, the effect of vitamin B12 on the human body is incredibly great:

promotes tissue renewal;
promotes proper mental and physical development;
improves appetite;
counteracts the accumulation of excess fat in the liver;
stimulates the work of leukocytes (immunity);
reduces irritability;
supports the normal functioning of the nervous system:
promotes general mental balance;
necessary in the treatment and prevention of depressive conditions;
improves the condition of hair and skin;
has a positive effect on reproductive function.

How to increase its effectiveness

If we talk about the interaction of B12 with other vitamins and substances, then its duet with folic acid (B9) is separately isolated. One substance determines the effectiveness of another. This "union" is especially important in the context of the prevention of diseases of the cardiovascular system, the development of red blood cells and DNA components. An ideal addition to folic acid and cyanocobalamin is vitamins B1 and B6.

Cottage cheese, cheese and yogurt, rich in calcium, contribute to the absorption of the substance at the expense of calcium. A good combination is also B12 and vitamin D. For better absorption of all these elements, you need to be in the sun more often.

Note that B12 is poorly absorbed with food rich in ascorbic acid.

The danger of scarcity

Lack of B12 and B9 leads to anemia. In advanced cases - malignant (pernicious), when the number of white blood cells is reduced, and there is also a pathological increase in their size. Lack of cyanocobalamin can lead to the development of multiple sclerosis and paralysis, disorders of the heart muscle and acute psychosis. A person needs very little of this substance (1-3 micrograms per day), but its lack can turn into a disaster.

The benefits of vitamin B12 for the child's body were studied by Norwegian scientists. Their conclusions are as follows: for children, the substance is indispensable from the mother's womb. Babies who lack cyanocobalamin lag behind in their studies, their brain activity decreases.

Interestingly, following a traditional food culture, it is almost impossible to “earn” a B12 deficiency in childhood. Usually the problem occurs in babies of vegetarians who refuse meat, liver, eggs and milk even at the stage of pregnancy.

How does it manifest

Signs of a lack of vitamin B12 in the body are difficult to recognize at first. The liver gradually increases, discomfort appears in the digestive tract and intestines. If you take a blood test, you will find a low level of hemoglobin. Symptoms of vitamin B12 deficiency also include:

insomnia and, conversely, "chronic" drowsiness;
constant unreasonable feeling of fear;
dizziness;
noise in ears;
"Goosebumps" in the eyes;
increased fatigue;
menstrual irregularities;
cardiopalmus;
decreased immunity;
hair loss;
peeling and pallor of the skin;
suddenly increased craving for flour products;
irritability;
changes in character (malice, grouchiness).

The complexity of diagnosing the condition lies in the fact that most of the “visual” symptoms of B12 deficiency are non-specific, that is, they can accompany other pathologies. But if you have even two or three of these signs, it is important to see a doctor. To confirm the condition, the doctor will send for an analysis of the determination of total vitamin B12 in the blood serum.

How often is it diagnosed

European scientists concluded that a healthy person in total needs only 38 mg of cyanocobalamin from the outside during his life. Visually, it is one grain of rice. The fact is that the body itself synthesizes the substance and maintains it. optimal level. B12 accumulates in the liver. From there, cyanocobalamin is excreted in the bile, and is immediately absorbed again. This complex process is called "reabsorption", or enterohepatic circulation. The process of reabsorption is cyclically repeated for more than 15 years, and only after that the deficit will begin. But this is provided that the person is absolutely healthy and all systems and organs work correctly. In the presence of pathologies, a B12 deficiency in the menu will appear after three to four years.

Who is at risk

B12 deficiency is more often a problem that manifests itself in old age. In some cases, doctors associate age-related changes in character (popularly - "senile insanity") precisely with a lack of cyanocobalamin. Also at risk:

people who abuse alcohol;
smokers;
patients with diseases of the digestive tract, especially the intestines and liver;
vegetarians.

One more possible reason lack of B12 - long-term use of diuretics, hormones and antipsychotics, which accelerate the leaching of cyanocobalamin in a natural way. Modern "magic" means for fast weight loss. Their prolonged use often causes beriberi.

Daily norms and what products to cover the need

The easiest way to increase vitamin B12 in the body naturally is to eat foods rich in vitamin B12. Doctors consider the optimal norm for a healthy person 1-3 mcg per day. In some cases, this figure increases:

during pregnancy- 4 mcg;
at breastfeeding - 4-5 mcg.

Wine lovers, smokers and the elderly are also advised to increase the recommended average daily dosage. Below is a table of foods containing vitamin B12 in in large numbers, and, importantly, in an easily digestible form.

Table - Foods high in cyanocobalamin

What foods contain vitamin B12 yet? Where to look for a suitable source of cyanocobalamin for people who have given up animal food? In this case, you can pay attention to kelp (algae) - 100 g of seaweed contains 9 micrograms of the substance. Bran, legumes and green leafy vegetables (if grown in open field) with regular use contribute to the internal synthesis of cyanocobalamin.

According to reviews, vegetarians replenish vitamin stores with medication. However, there are a number of contraindications for the additional intake of drugs with a high content of B12. For example, you can not do this with angina pectoris, thromboembolism, blood diseases.

Risks of overdose

Back in the 50s of the twentieth century, they started talking about how, with an excess of vitamin, it acquires harmful properties. In particular, it can be the cause of skin diseases. Modern research confirm that, in combination with certain strains of the bacterium P. acnes, cyanocobalamin causes inflammation in the skin. In particular, the so-called "rosacea". But this connection is rather twofold, since the lack of cyanocobalamin reduces the resistance to inflammation, including skin inflammation.

However, an increased level of this substance (hypervitaminosis) is a rare condition. As a rule, it develops as a result of inaccurate dose administration in the form of injections. In case of an overdose, it is possible:

fatty deposits in the liver, provoking the development of cirrhosis and fibrosis;
shortness of breath;
vascular thrombosis;
problems with heart;
pulmonary edema;
an allergic reaction, up to anaphylactic shock;
sudden weight gain or loss;
symptoms of food poisoning, including indigestion;
fatigue, irritability, problems with the central nervous system.

If a pathological excess of B12 is detected, then natural antibiotics - onions, garlic and cranberries - will correct the situation. They complicate the process of absorption of the substance, and contribute to the speedy removal in a natural way.

weight loss injections

Some modern weight loss courses that patients undergo inpatients involve (along with diet and other drugs) injections of cyanocobalamin intramuscularly. Adherents of this technique claim that in this way they stimulate the metabolism and renewal of liver cells. However, doctors and nutritionists have repeatedly criticized this approach. What will result in such a serious treatment in long term- not studied.

Doctors insist: compounds from natural food are best absorbed. So instead of injections and pills, just keep a table with information about what contains vitamin B12. And build your diet with an eye on it.

The quality of the male seed

Low levels of spermatozoa, their inactivity are common problems among men. This impairs the quality of sexual life and can lead to infertility. A common reason for this is a lack of vitamin B12, which causes genetic damage to spermatozoa and serious reproductive health problems. In such cases, after consulting a doctor and with the exclusion of contraindications, it is useful to take a course of injections with vitamin B12. Scientific research proved their effectiveness in matters of male reproduction.

erectile dysfunction

Another one of the painful topics for men. Because of it, depression often develops, and the quality of life decreases. B12 groups are a natural and powerful remedy to combat impotence or erectile dysfunction. Studies show that a deficiency in these vitamins is closely linked to impotence. Increasing your intake of cobalamins can help manage many of the male sexual problems, especially erectile dysfunction.

body energy

Vitamin B12 deficiency has also been associated with low energy levels and, in some cases, chronic fatigue. A man is a representative of the stronger sex, and the loss of energy and power for him can be a serious problem. Cobalamins can improve metabolism. These nutrients help the body convert carbohydrates into glucose, and the body is better able to store energy to last through the day. In fact, vitamin B12 can act as a neurotransmitter that stimulates muscle contraction. This makes it easier to cope with fatigue, especially in the middle of the day.

According to the latest data, heart disease is the main cause of death in many parts of the world, in particular in Russia. In order to function as long and better as possible, it is necessary to monitor the amount of cobalamins in the body. They help reduce the level of homocysteine, an amino acid that is considered one of the main risk factors for the development of diseases of the cardiovascular system. B12 vitamins help prevent heart attack and stroke by reducing the amount of homocysteine in the blood.

Remedy for depression

From childhood, boys are taught to control their emotions without showing them off. In this regard, most men tend to accumulate negative feelings in themselves and withdraw into themselves, which is why depression develops. If it is not treated, it will entail a lot of problems with both mental and physical health. Vitamin B12 has a significant impact on mood and nervous system. By taking this nutrient in the right amount daily, a person becomes less prone to anxiety and worry.

Vitamin B12 is indicated in the treatment of depression. It is useful to take it along with folic acid (B9) to release a compound known as S-adenosylmethionine or ademethionine (SAM, SAMe). It is necessary for the body to correct operation nervous system. This compound helps reduce anxiety, improve mood and focus.

Best Sources of Vitamin B12

With a lack of B12 vitamins, it is useful to take special preparations, supplements and injections with cobalamins. Their varieties and dosage must be agreed with the doctor. In addition to medications, these vitamins can also be found in regular foods. Here are the best natural sources of B12:

Sardines. They are rich in both vitamin B12 and omega-3 fatty acids.
Lamb meat. In addition to vitamin B12, it contains iron, protein, zinc and selenium. The last of the trace elements improve immunity well.
Atlantic mackerel. It, like sardines, is rich in vitamin B12 and omega-3 fatty acids. In addition, it contains a minimum of mercury.
Beef liver. Just 30 g of this product will be enough for the body to receive a daily B12 requirement. It is important when buying to make sure the quality of the liver. Because it has a lot folic acid, it is useful for the prevention and treatment of anemia.
Salmon. It is one of the optimal natural sources of protein and cobalamins. The most useful salmon is the one that is caught in its natural environment. It also contains a lot of vitamin D, which is vital for the health of the musculoskeletal system.
Beef. It is advisable to choose the meat of cows that eat organic grass, and not special feeds, grains and additives. Such a product will have more vitamins A and E, B12 and antioxidants.
Brewer's yeast. They are enriched with B vitamins, including B12. They are also a good source of protein and can contain 9 of the 18 amino acids that the human body produces.
Greek cheese (Feta cheese). Another vitamin B12 rich food. In addition, it contains a lot of calcium and riboflavin. The latter of these reduces the frequency of headache attacks, including migraine.
Cottage cheese. It is also rich in vitamin B12, calcium and protein.
Eggs. They are high in protein, vitamin B12, and choline, a liver-healthy nutrient.

Vitamin B12 (cyanocobalamin or cobalamin) has beneficial properties necessary for the full functioning of the human body. Cobalamin actively promotes the formation of new blood cells and tissue regeneration. The benefit lies in the fact that the element contributes to the smooth functioning of all its systems. The lack of this valuable substance: harms health and causes ailments, and as a result - various diseases. The benefits and harms of vitamin B12 is a topic that requires detailed consideration.

Description and characteristics of vitamin B12

They started talking about cobalamin in the 19th century, when they investigated a lethal form of anemia. In 1934, they began to thoroughly study the beneficial properties of vitamin B12, and only twelve years later cyanocobalamin began to be sold in pharmacies. It has a complex structure. It is a water-soluble vitamin, so a short time present in the body and then excreted in the urine via the kidneys. It contains cobalt and other useful minerals. Accumulates in the liver, kidneys, lungs, spleen for further use. The valuable substance is powdery, has a dark red color, odorless. Unaffected by high temperatures and light rays. Destroyed under the influence of alcohol, acids, estrogens, sleeping pills, any concentration.

What are the benefits of vitamin B12

Cobalamin is rich in unique properties. The benefits of vitamin B12 for the human body are confirmed by numerous medical studies by world scientists.

Useful properties of vitamin B12:

activates forces;
normalizes pressure;
produces energy reserves in cells;
prevents memory loss, dementia (used for Alzheimer's disease);
improves memory, concentration (recommended for school-age children);
supports brain function during AIDS;
eliminates anemia;
improves appetite (good for the development of children);
restores the reproductive system;
promotes the formation of blood cells;
restores the psyche;
fights stress, insomnia;
contributes to the normal functioning of the liver;
saturates cells with oxygen (required for hypoxia).
speeds up metabolism;
improves the metabolism of fats in the liver;
lowers cholesterol levels;
takes part in the formation of DNA, as well as the shells of nerve cells.

Vitamin B12 in the blood is useful for the normal functioning of organs. Lack or excess is harmful and speaks of the appearance of abnormal processes.

If the body does not receive the valuable properties of this element, a person will begin to show various ailments, which will lead to the occurrence of serious diseases. The lack of a substance is harmful to health, can lead to anemia, mental imbalance, multiple sclerosis, paralysis.

Important! Before taking vitamin B12, you should consult your doctor.

Vitamin B12 for women

The benefits of vitamin B12 for women are enormous, especially if pregnancy is planned. This substance is included in the group of elements that provide positive chemical reactions at the molecular level. Women need two forms of the substance: cyanocobalamin and hydroxycobalamin, the properties of which ensure the breakdown of complex and the absorption of simple ones. The presence of substances helps with the conception and bearing of a child. Their benefits in strengthening the bones of postmenopausal women, i.e. when hormonal disruptions begin, calcium stores decrease.

According to experts, the benefits of cyanocobalamin for women after 40 are invaluable. The beneficial properties of the compound help maintain physical fitness. To start the process of burning fat, the body waits for a signal from the brain, the activity of which decreases with a deficiency of a valuable element and, accordingly, the rate of breakdown of body fat slows down.

Using vitamin B12 for the face helps women fight with age-related changes: moisturizes the skin, eliminates pallor, pigmentation. Vitamin is often included in the cosmetics of the age series: masks, creams.

The benefits of vitamin B12 for hair are its complex effects on hair health and hair growth. Through the use of the properties of a valuable compound, changes can be noticed:

loss is reduced;
growth accelerates;
hair follicles are restored;
dandruff disappears;
a natural shine appears.

A mask with vitamins B6 and B12 is an excellent remedy for hair treatment. Useful properties makes them thick, shiny.

Vitamin B12 for men

Cyanocobalamin is called the main male vitamin, which is good for health. The lack of this compound harms men's health, leads to depression, loss of strength, infertility, impotence. If a man has decreased energy, productivity, lost interest in the intimate sphere of life, then it is necessary to increase the useful reserves of the element. Its beneficial properties will return a positive mood, heart health, concentration, attention. Deficiency of the compound is harmful: it impairs the quality of male semen, immobility of spermatozoa, causes erectile dysfunction, can lead to impotence, infertility. It is necessary to increase the dose of cobalamins and the beneficial properties of the element will solve the problems of the sexual sphere.

Vitamin B12 for children

Cyanocobalamin is useful for the child's body.

Its beneficial properties contribute to:

appetite
full growth;
elimination of irritability;
increase concentration, memory.

In the first years of a child's life, the beneficial properties of the element are necessary for the production of red blood cells. Lack of compound is harmful and leads to anemia.

Important! The benefit of a valuable compound lies in the development of the baby's brain, and full growth. It is necessary in the treatment of cerebral palsy and Down's disease.

Indications for the use of vitamin B12

The element is recommended for hypovitaminosis of cyanocobalamin in people who follow a diet that does not include food of animal origin in the required volumes. In such cases, symptoms of vitamin B12 deficiency appear, which are harmful, and also indicate signs of the spread of further significant disorders:

tingling sensation at the end of the fingers and toes;
tinnitus;
nervous disorders;
constant fatigue;
decreased vision;
migraine.

Such symptoms are harmful and develop into such diseases: anemia, hepatitis, pancreatitis, memory loss.

Due to its beneficial properties, it is prescribed for anemia in women, with significant blood loss, and with menstruation failures.

Indications for the use of a useful compound are:

radiation sickness;
weakened immunity;
immunodeficiencies;
multiple sclerosis;
radiculitis;
polio;
encephalitis;
infectious diseases in infants.

Where is vitamin B12 found

In the body, a valuable compound is not produced, but comes with food, vitamin complexes, biological active additives. But coming from natural foods provides more benefits than artificial supplements.

Animal Products

The most significant amount of useful substance is found in the liver of animals and birds (especially calf), as well as in by-products (liver, kidneys, heart). It is recommended to use these products with vegetables and herbs several times a week.

The second place is occupied by sardines, oysters, herring, crabs, predatory fish.

In third place is dairy products (milk, cheese, cottage cheese, etc.), which must be consumed to eliminate cyanocobalamin deficiency.

Herbal products

In herbal products are present in small doses. In addition, it is necessary to take vitamins in order not to cause harm, to avoid hypovitaminosis. A little element is found in green salad, soy, spinach, sea kale, radish and turnip. In cereals, nuts, the dose of cobalamin is small.

Important! To quickly assimilate cobalamin and maintain the desired level of acidity, you need to drink a glass of freshly squeezed juice every day.

Drinks with vitamin B12

To replenish useful properties you need to drink a glass of regular or soy milk every day, in the event that lactose intolerance is present. Yogurt also contains this compound.

Daily intake of vitamin B12

The consumption rate of the compound depends on the age of the person. Children under the age of ten need the vitamin less the older they get.

For babies

Babies up to six months need 0.4 mcg per day. Sometimes this dose of a valuable substance comes with breast milk. Infants from 7 to 12 months require 0.5 mcg per day. Be sure to consult with your pediatrician.

For older children

For full development, children from 1 to 3 years old need 0.9 mcg, from 4 years old - up to 8–1.2 mcg. In older children, from 9 to 13 years old, the daily requirement is 1.8 micrograms. It is not recommended to give without the advice of a doctor.

For adults

For pregnant and lactating women

For pregnant women, regardless of gestational age and age, the daily requirement is 3.0-4.5 mcg. For breastfeeding women, 3.0–4.9 mcg is recommended, as the infant must also receive their own dose of cobalamin.

Causes and symptoms of vitamin B12 deficiency

The cause of vitamin B12 deficiency is a malfunction digestive system which does not fully absorb healthy foods and does harm. This is facilitated by:

alcohol consumption;
taking medication;
anemia;
removal of part of the intestine;
viruses, bacteria in the digestive system;
hereditary diseases.

Deficiency symptoms:

Anemia is a disease in which weakness, dizziness, fainting, decreased performance are manifested. At physical activity ringing in the ears, heartbeat quickens.
Changing the color and condition of the surface of the tongue. It becomes bright red, smooth. The gums begin to bleed.
Loss of appetite, weight.
The work of the gastrointestinal tract is disrupted. Nausea, vomiting, constipation are observed.
Numb limbs.
Muscle weakness.
There is irritability, depression.
The process of urination and defecation is complicated.

Attention! B12 deficiency leads to chronic depression, especially in the elderly.

Doctors have proven that in people of mature age, the assimilation of the vitamin is slower. With a deficiency, a violation of the nervous system is possible.

Too much vitamin B12 in the body

An excess of vitamin B12 in the body can occur with an incorrectly prescribed therapeutic dose of the drug, which is harmful and leads to such diseases:

hepatosis - the deposition of fat in the liver, leading to cirrhosis of the liver;
heart failure;
vascular thrombosis;
anaphylactic shock;
metabolic disorder.

To normalize the dose of an element, you need to exclude products with this vitamin from the menu. It is necessary to use radishes, onions, garlic, which contribute to the rapid removal of an excess dose.

Important! An excess of vitamin B12 can provoke the development of serious diseases.

Vitamin B12 and Vegetarianism

Since the element is found in animal products, vegetarians need to eat such foods so as not to harm their health:

vitamin complexes containing B12;
vegetable broths, corn flakes, soy milk, sunflower oil.

Regularly monitor its level by taking tests in medical institutions.

The body constantly accumulates vitamin B12 in reserve. Therefore, vegetarians initially do not experience symptoms of a lack of cobalamin. In order not to cause harm, you need to eat meat and dairy products several times a week.

Interaction of vitamin B12 with other substances

Potassium can interfere with the intake of cyanocobalamin. Short-term use of it is not dangerous, but with long-term use, there may be a shortage of cyanocobalamin reserves.

When taking medications, the absorption of a valuable compound is disrupted. Vitamin C (ascorbic acid) in large quantities affects the ability to absorb B12 from food.

In what dosage forms is vitamin B12 produced?

Forms of release of vitamin B12

tablets;
liquid consistency for injection;
mineral-vitamin preparations (pellets or powder).

Cobalamin is also produced in the form of a syrup.

Possible harm of vitamin B12 and contraindications

Before using a useful element, in order to avoid harm, it is necessary to find out contraindications for use:

elevated hemoglobin;
increased number of red blood cells;
drug intolerance;
thromboembolism;
pregnancy, breastfeeding;
malignant, benign neoplasms;
megaloblastic anemia;
angina.

Symptoms of an overdose of vitamin B12 are headache, dizziness, tachycardia, heart pain, allergies, diarrhea.

Conclusion

Currently, the benefits and harms of vitamin B12 have been proven by scientists. It is a valuable substance for the human body, with a deficiency of which serious diseases can appear. The main thing is to consult a doctor before use in order to get the benefit of the substance.

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Vitamin B12 is naturally produced only by bacteria and archaea. Some bacteria also synthesize B12 in the human colon. However, we cannot absorb it from there, since most of the nutrients are absorbed by us from the small intestine. Unlike humans, ruminants such as cows and sheep are able to absorb B12 produced by bacteria in their intestinal flora. To do this, they only need to get enough cobalt from food. Therefore, the meat of cows and sheep is the main source of vitamin B12 for humans.

What foods are rich in this vitamin? And how can vegans and vegetarians replenish their supply? You will find the answer to these and other questions later in this article.

Why does the body need vitamin B12?

Vitamin B12 is essential for fatty acid synthesis in myelin and, in combination with folate (folic acid), for DNA synthesis. It also plays an important role in the absorption of amino acids and the maturation of red blood cells in the bone marrow. Simply put: Vitamin B12 is needed by the body for the normal functioning of the circulatory and nervous systems.

With a deficiency of vitamin B12, a person has symptoms of a hematological or neurological nature. The former are usually indistinguishable from the symptoms of anemia and folic acid deficiency: pale skin, lack of energy, fatigue, shortness of breath, and palpitations. The main reason for this is disturbances in DNA synthesis, leading to the formation of abnormally large red blood cells. Neurological complications occur in 75-90% of people with overt B12 deficiency. They include:

sensory disturbances in the extremities;
movement disorders;
cognitive changes ranging from memory loss to dementia, with or without mood swings.

There may also be vision problems, impotence, and difficulty with bowel control and Bladder. For a woman's body, a lack of vitamin B12 is fraught with menstrual irregularities.

Daily intake of vitamin B12

How much vitamin B12 does the human body need per day? The table below lists the recommended daily allowance for this vitamin for children from birth to 18 years of age, as well as for adult men and women.

What foods contain vitamin B12

According to scientists (studies by Cobiac et al 1999 and Baghurst et al 2000), about 25% of all vitamin B12 comes from red meat, 50% from dairy products, 30% from milk. Note that these figures are typical only for developed countries and may differ depending on the region of residence. Vitamin B12 is also present in eggs, seafood and champignons.

In view of the availability of animal foods and nutritional supplements in developed countries vitamin B12 deficiency is rare. Its main cause is called problems with the absorption of B12, when there is not enough enzyme in the stomach ( Xala factor), or part of the stomach was removed as a result of transferred operation. In addition, deficiency of this vitamin is more likely in people over 60 years of age and in children whose bodies require more nutrients for their growth.

Which food has the most vitamin B12?

The richest sources of vitamin B12 are animal products such as the liver and kidneys. It is these organs that create the largest supply of this vitamin in the body. The table below compares the content of B12 in 100 g of raw liver/kidney in different animals. Here and later in the article, the figures are taken from Database for Nutrients from the Ministry Agriculture USA.

Product (100 g)	Vitamin B12 (mcg)	Calorie content (Kcal)
Liver
lamb	90,05	139,00
Veal	59,85	140,00
Beef	59,30	135,00
duck	54,00	136,00
goose	54,00	133,00
Pork	26,00	134,00
turkey	19,73	128,00
chicken	16,58	119,00
kidneys
lamb	52,41	97,00
Veal	28,20	99,00
Beef	27,50	99,00

Is B12 retained in foods after cooking?

You don't have to worry about this: vitamin B12 remains in food even after heat treatment. Moreover, since liver, kidneys and other meat products usually lose weight during cooking, the concentration of vitamin B12 in 100 grams of the finished dish will be slightly higher. In the following table, you can compare the vitamin B12 content of some ready-to-eat foods of animal origin.

Are there plant sources of B12?

Forms of vitamin B12 found in algae (including spirulina) and fermented foods (like tempeh), once considered good sources of B12, have been found to be inactive and do not benefit the human body. Moreover, their consumption can be dangerous for vegans, since blood tests will show normal levels of B12, in fact, they are not. In addition, scientists suspect that the use of such products may accelerate the onset of B12 deficiency in vegetarians, as it can block cell metabolism ().

In addition to mushrooms, vegetarians can get vitamin B12 from dairy products and eggs, while vegans can only get it from supplements.

Vitamin B12 content in eggs and dairy products (table)

The main source of vitamin B12 in eggs is the yolk. Yes, in chicken eggs 100 g contains 0.89 micrograms of vitamin B12 (with a calorie content of 143 Kcal), while yolks alone contain 1.95 micrograms (with 322 Kcal). At the same time, eggs of domestic ducks, geese, turkeys and even quails are much more generous for this vitamin:

Duck eggs contain 5.40 micrograms of vitamin B12 per 100 g (at 185 kcal);
Goose - 5.10 mcg (185 Kcal);
Turkey - 1.69 mcg (171 Kcal);
Quail - 1.58 mcg (158 Kcal).

As for dairy products, you can get the most vitamin B12 from cheeses, as well as from cottage cheese or yogurt.

Product (100 g)	Vitamin B12 (mcg)	Calorie content (Kcal)
Cheese
Swiss	3,06	393,00
Gateust	2,42	466,00
Mozzarella, whole milk	2,28	299,00
Tilsit	2,10	340,00
Feta	1,69	265,00
Fontina	1,68	389,00
Bree	1,65	334,00
Gruyere	1,60	413,00
Gouda	1,54	356,00
edam	1,54	357,00
Other dairy products
Greek yogurt, low fat	0,75	59,00
Sheep milk	0,71	108,00
Curd, 1%	0,63	72,00
Plain low fat yogurt	0,56	63,00
Milk, 2%	0,53	50,00
Greek yogurt, low fat	0,52	73,00

Since the human liver is able to accumulate vitamin B12 in itself, its deficiency in people who have completely abandoned animal products may not make themselves felt for several years. though long-term vegan diet without food supplements vitamin B12 contains risk of developing hematological and nerve problems, which were mentioned above. To avoid this, vegans should start taking supplements containing the active form of B12: cyanocobalamin or hydroxycobalamin. It is better to consult your family doctor about their dosage.

Other Foods High in Vitamin B12

Our list of foods that contain vitamin B12 would be incomplete without fish and seafood. The following table contains data for raw shellfish and fish.

Product (100 g)	Vitamin B12 (mcg)	Calorie content (Kcal)
shellfish
Octopuses	20,00	82,00
Pacific oysters	16,00	81,00
mussels	12,00	86,00
bivalves	11,28	86,00
sea snails	9,07	137,00
Fish products
Caviar, black and red, granular	20,00	264,00
Mackerel	15,60	105,00
Atlantic herring	13,67	158,00
Pacific herring	10,00	195,00
blue tuna	9,43	144,00

Crustaceans are also a good food source of vitamin B12. When they are raw, their B12 concentration is not too high, but 100 g of cooked (boiled) shrimp or crabs also help to cover the daily requirement. In the last table for today, let's look at how much vitamin B12 you can get from ready-made meals containing seafood.

Product (100 g)	Vitamin B12 (mcg)	Calorie content (Kcal)
Bivalve clams, boiled	98,89	148,00
Octopus, boiled	36,00	164,00
Oysters, boiled	28,80	163,00
Mussels, boiled	24,00	172,00
Mackerel (baked, grilled or dry roasted)	19,00	262,00
Sea snails, boiled	18,14	275,00
Atlantic herring (baked, grilled or dry roasted)	13,14	203,00
Mackerel, salted	12,00	305,00
King crab, boiled	10,38	115,00
Cod, dried and salted	10,00	290,00
Pacific herring (baked, grilled or dry roasted)	9,62	250,00

At the end of this article, it remains for us to say that the absorption of vitamin B12 from different foods occurs in different ways. So, about 11% of vitamin B12 is absorbed from the liver, 24-40% from eggs and trout, more than 60% from lamb and chicken (studies by Doscherholmen et al., 1975, 1978, 1981 and Heyssel et al., 1966 .). The low level of absorption of B12 from the liver is most likely due to its very high content there. Data on the absorption of vitamin B12 from any other foods, including red meat, pork and dairy, are not yet available. When developing the recommended daily intake, scientists took an adjustment in the form of 50% of the bioavailability of this vitamin for an adult with healthy stomach function.

When it comes to vitamin B12 supplements in crystalline form, they have similar absorption rates when added in small amounts (<5 мкг на дозу) и очень низкий уровень поглощения (>1%) when added at or above 500 micrograms per dose (studies by Berlin et al., 1968 and Heyssel et al., 1996).

Eat well and be healthy!