Vitamin B12 - what it contains and how to recognise a deficiency
Vitamin B12 is an important vitamin that is particularly needed for the formation of new red blood cells, neurotransmitters and new DNA. B12 is also called cobalamin because it contains a charged cobalt particle. If there is a vitamin B12 deficiency, haematopoiesis is affected accordingly. An increased number of oversized red blood cells form, resulting in anaemia. A deficiency can also lead to neurological problems. The body's need for this vitamin is actually well covered by a balanced and varied diet, but there are certain groups of people who are often affected by a deficiency.
How is vitamin B12 absorbed?
The vitamin can only be absorbed through food, as the human body does not produce this nutrient itself. A special protein, the so-called intrinsic factor, is important for the body to absorb this vitamin. This protein is produced in the stomach, more precisely by the parietal cells. The vitamin is found in animal products in particular, which is why the supply of B12 depends heavily on the diet.
How does vitamin B12 work?
B12 has a variety of effects on the human body. It produces important nerve messengers, the neurotransmitters. They are responsible for the proper functioning of the nervous system and the psyche.
The protein called intrinsic factor transports the vitamin to the small intestine. From there, it enters the bloodstream and reaches the nerves.
Cobalamin supports the renewal of the body's cells, as it is involved in the formation of DNA and therefore in cell growth and cell division. The vitamin is also involved in the breakdown of certain fatty acids.
How much vitamin B12 do we need?
Adults need around four micrograms per day. The daily requirement for pregnant and breastfeeding women is slightly higher. Children and infants do not need as much B12 as adults. The daily requirement increases steadily with age until adolescence. And in addition to pregnancy, there are other life circumstances in which the requirement is increased.
Can you take too much vitamin B12?
If you have decided to take dietary supplements, you should always make sure that you only take the required dose of vitamin B12 supplements. However, an excess of vitamin B12 is always excreted via the kidneys, as it is a water-soluble vitamin. A blood test by a doctor is always recommended to determine whether there is a deficiency and, if so, how high it is, so as not to take too much vitamin B12.
Which foods contain how much vitamin B12?
Mainly B12 is found in animal foods. This applies in particular to meat and fish, but also cheese and eggs. Offal such as liver is particularly rich in B12. Fermented foods such as sauerkraut can also contain traces of cobalamin due to fermentation during preparation. Nori algae or shiitake mushrooms are also considered possible sources of vitamin B12. However, it is not clear how much<
vitamin B12 these foods contain and whether the body can actually utilise it. This makes it easy to recognise that diet has a major influence on the vitamin B12 balance and a corresponding deficiency.
When can a vitamin B12 deficiency occur?
A B12 deficiency can occur for two different reasons. On the one hand, too little B12 can simply be absorbed through food. This is the case with a vegan diet, for example.
On the other hand, a deficiency can have physical causes if the vitamins supplied cannot be properly utilised in the body.
Who is particularly at risk of being affected by a vitamin B12 deficiency?
In Germany, one in ten people has too little cobalamin in their blood. One in four people over the age of 65 is even affected. Older people therefore have an increased risk of B12 deficiency. This is due to a disturbance in the absorption of cobalamin from food, which is more common in older people, for example in the case of gastritis.
In addition, vegans belong to the risk group if they do not take the vitamin as a supplement, as they avoid all animal foods.
A deficiency in pregnant and breastfeeding women is also transferred to their babies and can quickly become dangerous for them. A discussion with a doctor should be sought urgently.
In addition, patients with chronic inflammatory bowel diseases such as Crohn's disease or pancreatic diseases have an increased risk of vitamin B12 deficiency, as these diseases impair the metabolism of the nutrient.
There are also various medications that impair the vitamin supply. People who regularly consume alcohol also belong to the risk group. People with an increased need for vitamin B12, such as pregnant women and breastfeeding mothers, are also among the risk groups.
What symptoms do people with a vitamin B12 deficiency exhibit?
The liver contains large stores of vitamin B12. A vitamin B12 deficiency therefore only becomes apparent very late, often years after the onset of the deficiency.
Symptoms include sensory disturbances including paralysis, a burning tongue, tingling arms and legs, unsteadiness when walking, an increased tendency to fall, muscle weakness, tiredness and poor concentration. Headaches, depression, confusion, hair loss and anaemia are also among the symptoms of a vitamin B12 deficiency.
However, these symptoms are also common in other deficiency symptoms or illnesses, which makes a clear diagnosis difficult.
What can be done about a vitamin B12 deficiency?
First of all, of course, the diet can be changed. It is also possible to take dietary supplements. If the vitamin B12 deficiency is detected in good time and corrected under the supervision of a doctor, the nerves can recover. This must be diagnosed by a doctor with a blood test.
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