The vitamin B12 is one of the eight vitamins of the group B family. It is water soluble (soluble in water), allows the good cell renewal and the proper functioning of the brain.
What is vitamin B12?
This bright red vitamin is distinguished by its content of cobalt : it is the only vitamin to contain it, hence its name, “cobalamin“. It has the particularity of not being present in a form that can be assimilated by humans. than in animal products. Indeed, synthesized only by bacteria, yeasts and microalgae, it must first be found in the digestive system of the animals that consume it. There, it ferments, multiplies and is transformed to arrive at the form that we can assimilate. Once consumed, the body stores it easily, especially in the liver.
What is vitamin B12 (cobalamin) used for?
Vitamin B12 has many functions in the body. It is essential:
- to the cell multiplication,
- to the DNA synthesis,
- to the synthesis of fatty acids,
- to the synthesis of neurotransmitters,
- and at nervous system functioning.
What are our daily requirements for vitamin B12?
The satisfactory intake (AS) in vitamin B12 recommended by ANSES (National Agency for Food, Environmental and Occupational Health Safety) vary according to age (source 1):
- 1.5 micrograms per day (μg / d) for children 6 months to 10 years old,
- 2.5 μg / day for adolescents aged 11 to 17,
- 4 μg / day for adults over 18 years old,
- 4.5 μg / day for pregnant women,
- 5 μg / day for breastfeeding women.
Since vitamin B12 needs the acidity of the stomach to be well absorbed, these contributions must be particularly monitored in the elderly (stomach acidity decreases with age) and in people who have had stomach surgery or have gastric pathologies (inflammations …).
What foods is vitamin B12 found in?
Vitamin B12 is synthesized by microorganisms, mainly bacteria and archaea, especially those present in the rumen (rumen rumen). The main food sources of vitamin B12 are therefore:
- offal (especially the liver),
- the fish,
- milk and other dairy products (cheese, yogurt).
Which foods are richest in vitamin B12? © Health Magazine
Vegetarian and vegan: how to fill up on vitamin B12?
Fill up on vitamin B12 when you’re a vegetarian
No problem, since it is found in eggs and dairy products. It is enough to consume these foods regularly. On the other hand, vitamin B12 deficiency is particularly common among vegans and vegans.
Fill up on vitamin B12 when you’re vegan
This is problematic because the vitamin B12 contained in certain plants, in particular algae (spirulina in the head), is not assimilable. In case of a diet excluding animal products, it is necessary to take food supplements by favoring those whose vitamin B12 is not synthetic, but created on the basis of yeast and bacteria.
Vitamin B12 (cobalamin) deficiency: what are the consequences?
Any vitamin B12 deficiency results in anemia (the number of red blood cells is insufficient). It is therefore accompanied by symptoms linked to an alteration in oxygen transport: tired, and nervous disorders (mood disorder, irritability, memory impairment …).
But this deficiency does not occur immediately since it takes 2 to 3 years to exhaust our stocks and vitamin B9 can, for a time, perform the same functions.