The vitamin B12
What is vitamin B12?
Vitamin B12, also known as cyanocobalamin, is a hydrosoluble vitamin (soluble in water) belonging to group of the B vitamins.
Functions in the human body
- It is involved in converting the components of food into energy
- It is important for maintaining the health of the nerve cells
- It helps in the production of DNA and RNA
- Along with vitamin B-9, it is involved in the production of red blood cells and improves iron utilization
- Along with vitamin B6 and B9, and some other nutrients,regulate the level of amino acid homocysteine in the blood (high level of homocysteine is associated with a higher risk of cardiovascular disease).
- B12 and B9 vitamins participate in the production of a compound that is important for the proper functioning of the immune system.
Symptoms of Deficiency
Tiredness, diarrhea, shortness of breath, irritability, decreased sensitivity, megaloblastic anemia. A serious deficiency of vitamin B12 can cause nerve damage.
Symptoms of an overdose
So far, there have been no serious consequences of taking large doses of vitamin B-12. Overdosing with vitamin B-12 with food is impossible because it is not present in large quantities in food, so by controlling the amount of B-12 taken by supplements, we can protect ourselves from the harmful effects that occur due to intakeof large amounts of this vitamin.
In what quantities do we need vitamin B12?
| Infants |
0-6
months, 0,4mcg/day |
7-12
months, 0,5mcg/day | ||
| Children | 1-3 years, 0,9mcg/day |
4-8 years, 1,2mcg/day | ||
| Adolescents | Boys and girls 9-13years, 1,8mcg/day | Boys and girls 14-18 years2,4mcg/day | ||
| Adults | Man and women >18 years, 2,4mcg/day | Pregnant 2,6mcg/day | Breastfeeding 2,8mcg/day | |
Which food is the best source of vitamin B12 * (the values for the amount of vitamin B1 are given for 100gr of the listed product)?
| Sardine | 8,9 mcg |
| Salmon | 2,8 mcg |
| Tuna | 3 mcg |
| Lamb | 2,6 mcg |
| Beef | 2 mcg |
| Yogurt | 0,6mcg |
* It is officially recommended that vegans should take a vitamin B12 supplement.Vegetarians might be able to intake sufficient amounts of B12 through dairy products, eggs, and fortified foods, but B12 supplementation is still recommended. If you need to take a B12 supplement, choose a supplement that contains methylcobalaminor hydroxocobalamin rather than cyanocobalamin.
