How important is the intake of vitamin B12?
Vitamin B12 supports many important bodily functions. The nutritionist Anna Taylor of the Cleveland Clinic in den USA explains the importance of the vitamin for our health and which foods contain a particularly large amount of vitamin B12.
What is vitamin B12?
at Vitamin B12 is it a water soluble vitaminwhich is absorbed in the stomach and then gets into the blood and cells from there, explains the expert in an press release. Vitamin B12 will also be called Cobalamin designated.
Vitamin B12 plays various important roles in the human body and has a variety of health benefits. For example, it forms healthy red blood cells and DNA. Red blood cells carry oxygen throughout the body, which is converted into energy so the body can function properly.
Danger from lack of vitamin B12
If the body does not get enough vitamin B12, red blood cells enlarge. This makes it harder for blood cells to move around in the bloodstream, eventually leading to a type anemia can lead, reports the expert.
Protection once morest cognitive decline by vitamin B12
Vitamin B12 is also important for the brain health, especially in old age, says Taylor. One Study have already indicated that the vitamin contributes to the prevent cognitive decline.
How does a vitamin B12 deficiency become noticeable?
On the other hand, if there is a deficiency of vitamin B12, this can impair memory and cognitive abilities, explains Taylor. One also suffers from one Vitamin B12 deficiency most likely below weakness and fatigue.
In this case, it can help to eat foods rich in vitamin B12 to increase your own energy.
According to the expert, some research results also indicate that a lack of vitamin B12 increases the risk of a so-called age-related macular degeneration can increase. This is a form of vision loss that is particularly common in people over the age of 50.
The intake of higher amounts of the vitamin can reduce this risk, reports the nutritionist.
How is a vitamin B12 deficiency triggered?
If not enough vitamin B12 eats or the body does not have enough of one special protein produces, which is called an intrinsic factor, a deficiency of the vitamin can occur.
According to Taylor, if vitamin B12 deficiency is left untreated, it can lead to anemia, nerve damage and other health problems.
What increases the risk of vitamin B12 deficiency?
It can be an elevated Risk of vitamin B12 deficiency present if:
- you are aged 65 or older,
- you eat vegan,
- there is a pregnancy
- an operation to remove the bowel was performed,
- taking medication for diabetes,
- Medicines for heartburn are taken.
The following symptoms may indicate a vitamin B12 deficiency:
- skin paler than usual or yellowish,
- you constantly feel tired or weak,
- loss of appetite,
- palpitations,
- pain in the mouth or on the tongue,
- a tingling sensation in your hands or feet,
- shortness of breath and dizziness,
- a blurred vision or visual disturbances,
- Mood swings or personality changes.
Which foods contain a lot of vitamin B12?
Vitamin B12 can be easily ingested through diet. According to the expert, the following foods are one particularly good source for vitamin B12.
milk and dairy products
dairy products and (some) non-dairy products are fortified with vitamin B12. At present Allergy to dairy products milk alternatives such as almond, soy, oat or cashew milk can be consumed, whereby the nutritional information of vitamin B12 on the label should be observed.
Cereals
For people who vegan or vegetarian feed, make some Cereals are a good source of vitamin B12. It should be noted, however, that selected muesli or breakfast cereals contain as little sugar as possible, are rich in fiber and contain a lot of whole grains.
Owner
„egg yolk contains more vitamin B12 than protein. It’s important that whole egg to eat when trying to increase your vitamin B12 intake. However, if you have high cholesterol, you should talk to your doctor or nutritionist beforehand“, Taylor explains.
yogurt
Also the consumption of Full-fat yogurt can help to compensate for a lack of vitamin B12, since the vitamin is better absorbed in dairy products. Fat-free Greek yogurt provides a healthier, lower-calorie alternative that contains even more vitamin B12 than full-fat yogurt, says Taylor.
Salmon
By eating Salmon the intake of vitamin B12 can also be increased. Salmon also contains a lot of omega-3 fatty acids, protein and B vitamins.
tuna
tuna provides many important nutrients, including vitamin B12. However, when consuming canned tuna, care should be taken to ensure that it is not in oil but in the own juice store, according to Taylor.
The nutritionist points out that when eating whole tuna fillets, especially the muscles just under the skin contain a high concentration of vitamin B12.
Lean red meat
Taylor reports that one or two times a week is regarding 85 grams of red meat should take. Care should be taken to ensure that lean meat is chosen which has a higher vitamin content. When preparing, the expert always advises grilling the meat instead of frying it.
liver and kidneys
liver and kidneys contain a lot of B12, but also a large amount of cholesterol. Therefore, consumption should be keep in moderation.
clams
This Shellfish put one lean source of protein, iron and antioxidants According to the nutritionist, a portion of just under 100 g provides more than 4,000 percent of the recommended daily value for vitamin B12.
Does it make sense to take vitamin B12 supplements?
„Unless you are B12 deficient or have identified a risk factor for deficiency (such as a vegan diet or a malabsorption problem), taking vitamin B12 supplements is not necessary. Take instead Vitamin B12 through food to himself“, so Taylor.
Side effects of preparations with vitamin B12
If you also take supplements with vitamin B12 in addition to the vitamin-rich foods normally ingested through your diet, this can lead to diarrhea, nausea, vomiting and headache to lead.
The expert adds that symptoms of excessive intake are only rarely occurbecause the body excess vitamin is excreted in the urine.
Medical examination can reveal vitamin B12 deficiency
If you feel you are deficient in vitamin B12, one can physical examination provide information. A simple one blood test confirms the existing vitamin B12 level, whereupon countermeasures can be taken if there is a deficiency. (as)
Author and source information
This text corresponds to the specifications of medical specialist literature, medical guidelines and current studies and has been checked by medical professionals.
Sources:
- Cleveland Clinic: Vitamin B12 Benefits and Best Sources (veröffentlicht 08.06.2022), Cleveland Clinic
- Abderrahim Oulhaj, Fredrik Jernerén, Helga Refsum, A. David Smith, Celeste A. de Jagerd: Omega-3 Fatty Acid Status Enhances the Prevention of Cognitive Decline by B Vitamins in Mild Cognitive Impairment; in: Journal of Alzheimer’s Disease (veröffentlicht 06.01.2016), Journal of Alzheimer’s Disease
Important NOTE:
This article contains general advice only and should not be used for self-diagnosis or treatment. He can not substitute a visit at the doctor.
