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Vitamin B12, also known as cobalamin, is crucial for the proper functioning of the body. It contributes to the formation of red blood cells, the metabolism of proteins, carbohydrates and fats, and also to the formation of the myelin sheath for nerves. Its deficiency can lead to serious health problems, and many people are unaware of it. In this article we will focus on the importance of vitamin B12 for your health and on how to increase its intake through diet.
What causes vitamin B12 deficiency?
Vitamin B12 deficiency can have serious consequences. The first symptoms of hypocobalaminemia (vitamin B12 deficiency) include fatigue, followed by nervous system problems such as:
- tingling in the limbs,
- confusion,
- memory and concentration problems,
- balance problems,
- mood changes.
Further research shows that adequate levels of vitamin B12 in the body help protect against serious diseases such as Alzheimer’s and Parkinson’s disease, depression, and even cancer, including colorectal, pancreatic and gallbladder cancer, and even reduce the risk of breast and uterine cancer.
How is vitamin B12 absorbed?
Absorption of vitamin B12 is a complex process that begins in the mouth, where one of the proteins in saliva helps vitamin B12 get into the digestive tract and protects it from the effects of stomach acid. In the stomach, parietal cells are responsible for secreting substances that break down vitamin B12. In the duodenum, pancreatic juices release vitamin B12 so that it can be absorbed.
This process can be disrupted in people suffering from xerostomia (dry mouth), which is a common problem in diabetics and patients taking certain medications, for example antihypertensives, psychotropic drugs or opioids. Older people over 65 may also suffer from vitamin B12 deficiency, with this deficit reaching up to 20% of the population.
Where do we find vitamin B12?
Vitamin B12 is found primarily in animal products. The richest sources are:
- Organ meats – especially beef liver, which contains almost 71 micrograms per 85 g of meat.
- Eggs – two large eggs contain more than 1 microgram of vitamin B12, but also other B vitamins that are important for the nervous system.
- Clams and other seafood – 100 g of clams contains up to 100 micrograms of vitamin B12, which represents 4120% of the recommended daily intake.
- Red meat – all types of red meat are an excellent source of cobalamin.
- Dairy products – milk, yogurts and cheeses are other important sources of vitamin B12.
If you do not eat animal products, it is recommended to reach for products fortified with vitamin B12, which are increasingly available on store shelves. This is especially recommended for vegans and vegetarians.
How to prevent vitamin B12 deficiency?
Prevention of vitamin B12 deficiency lies in regularly including foods rich in this vitamin in your diet. If you suspect a deficiency, or if you are older, it is advisable to consult your health status with a doctor and possibly consider dietary supplements or fortified foods.
Conclusion
Vitamin B12 is essential for the proper functioning of our bodies and protects us from many serious diseases, such as Parkinson’s disease, dementia, depression and cancer. Its deficiency can have serious consequences for the nervous system and overall health. To avoid deficiency, it is important to include foods rich in vitamin B12 in your diet, primarily animal products or products fortified with this vitamin. By ensuring adequate intake, you will support your health and overall well-being.
Recommendations to optimize your diet: Include more foods rich in vitamin B12 in your diet, and if you are vegan or vegetarian, choose fortified foods that will ensure you an adequate supply of this vital vitamin.
This article is for informational purposes only. It is not medical advice. For any health problem, always consult a doctor or pharmacist.
