Vitamin B12: Importance for nerves, mental health and energy metabolism
Hardly any vitamin is discussed as often as vitamin B12. Especially people who follow a vegetarian or vegan diet encounter this nutrient repeatedly. But vitamin B12 is not only an issue for certain diets. It plays a central role in blood formation, the nervous system and numerous metabolic processes in the body. Why vitamin B12 is essential for our health and which foods contain particularly high amounts of it.
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Without vitamin B12, cell division doesn't run smoothly
Vitamin B12 is one of the essential vitamins. That means: our body cannot produce it itself and depends on intake through food. Vitamin B12 is especially important for the formation of red blood cells. These transport oxygen throughout the body and supply our organs and tissues. At the same time, vitamin B12 is involved in cell division – a process that takes place millions of times every day in our body.
If vitamin B12 is lacking for a longer period, the formation of red blood cells can be impaired. The result can be a so-called megaloblastic anemia, in which the blood cells are unusually large but less effective.
Does vitamin B12 really make you fit and energetic?
Vitamin B12 is often referred to as the "energy vitamin." In fact, the nutrient contributes to a normal energy metabolism and helps to reduce tiredness and fatigue. Therefore it is important to meet the daily requirement, and if one feels tired more often, to keep an eye on one's vitamin B12 level.
Vitamin B12: An important helper for nerves and the brain
Another important function of Vitamin B12 is the support of the nervous system. It is, among other things, involved in the formation and maintenance of the protective sheath of nerve cells.
Furthermore, Vitamin B12 contributes to a normal psychological function. Scientists have been studying for years the question of what influence an adequate supply can have on concentration, memory and mental performance. Against this background, Vitamin B12 also gains importance in older age. Especially since, with increasing age, the body's ability to absorb the vitamin from food decreases.
Vitamin B12 and homocysteine: An often underestimated connection
Vitamin B12 works closely with folic acid and vitamin B6. Together the three vitamins help in the breakdown of homocysteine – an endogenous amino acid that arises as an intermediate product in metabolism.
If the supply of these vitamins is not sufficient, the homocysteine level can rise. Therefore vitamin B12 is often discussed in connection with cardiovascular health and healthy aging.
Daily requirement: How much vitamin B12 do we need?
The requirement initially sounds surprisingly small. The reference values for adults are 4 micrograms per day. During pregnancy and breastfeeding the requirement increases slightly. Despite the small amount, vitamin B12 is indispensable due to its numerous vital functions – and it is one of the most common deficiencies.
Who is at increased risk for a vitamin B12 deficiency?
Vitamin B12 deficiency is among the more common nutrient deficiencies and occurs especially in older people, in those following a vegan diet, and with certain illnesses or medication use. Particular attention should be paid to:
People following a vegan diet
Vegetarians with low intake of animal foods
Older people
People with gastrointestinal disorders
People after certain stomach surgeries
People who take certain medications long-term, such as acid blockers
Especially for those on a vegan diet, a reliable source of vitamin B12 is indispensable, because plant foods contain practically no usable vitamin B12.
Why a deficiency often remains unnoticed for a long time
The human body has large vitamin B12 stores, especially in the liver. These reserves can last several years.
Therefore a deficiency often develops insidiously and initially remains unnoticed. Early possible signs can be:
Fatigue and exhaustion
Concentration problems and forgetfulness
Paleness
Tingling or numbness in hands and feet
Unsteadiness when walking
Gastrointestinal complaints and loss of appetite
Burning tongue and a smooth, deep red tongue
However these symptoms can have many different causes. A diagnosis should therefore always be made by a doctor.
The best sources of vitamin B12
Vitamin B12 is found almost exclusively in animal foods. Especially good sources are:
Liver
Beef
Fish
Seafood
Eggs
Milk
Yogurt
Cheese
Plant foods generally contain no vitamin B12 that is usable by humans. Products such as algae or fermented foods are occasionally mentioned as sources, but they are not reliable providers.
Absorbing vitamin B12: Why the stomach plays an important role
The absorption of vitamin B12 is comparatively complicated. For the body to be able to utilize the vitamin, it needs a special transport protein, the so-called intrinsic factor. This is produced in the stomach lining.
If this protein is missing or stomach function is impaired, the absorption of vitamin B12 can be significantly hindered – even if sufficient vitamin B12 is taken in through food.
Therefore a vitamin B12 deficiency is not always a matter of diet, but sometimes also of the body's ability to absorb it.
Can you take in too much vitamin B12?
Vitamin B12 is considered very safe. Excess amounts are usually excreted or stored. An over-supply through normal foods is practically not possible.
Conclusion: Small in amount, big in effect
Vitamin B12 is one of the most important vitamins for our body. It supports blood formation, contributes to the normal function of the nervous system and helps reduce tiredness and exhaustion.
Since the vitamin occurs almost exclusively in animal foods, people with a vegan diet in particular should ensure a reliable supply. But even in older age or with certain illnesses it is worth checking the vitamin B12 status.