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.

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