Vitamin B12 was only discovered a good 70 years ago, making it the last of all the vitamins known to us. But it is not only in this respect that cobalamin, as vitamin B12 is also called, is special. Because it is also the only water-soluble vitamin that can be stored by the body for years . You can find out what else there is to know about this unique vitamin in this article.
Interesting facts about cobalamin
Vitamin B12, also known in scientific circles as cobalamin, is the youngest of all the vitamins known to us. It was discovered in 1948 and its structure was deciphered a good seven years later. Vitamin B12 is actually a collective term for a number of different compounds , but they have the same biological effect .
Vitamin B12 is produced in nature exclusively by microorganisms. However, some animals, especially ruminants and fish, have acquired the ability to produce vitamin B12 from the trace element cobalt through a symbiosis. Thus, these animal species can ensure an adequate supply of cobalamin. But what about humans?
The extent to which this also applies to humans has not yet been sufficiently researched. However, one can certainly be curious about this, as new findings are to be expected due to the increasing research into the human microbiome. According to the current state of knowledge, however, the human body is dependent on an external supply of food . This raises the question of how much vitamin B12 should be consumed daily.
That's why an adequate intake of vitamin B12 is so important
However, before we determine the need, we should first take a closer look at the functions and modes of action of vitamin B12. Some of these functions are performed by the vitamin alone, while others are performed within the so-called B complex in combination with other B vitamins. You can find out more about the vitamin B complex here.
In our body, the vitamin performs a variety of different functions – ranging from cell growth to cell division to the formation of red blood cells.
In addition, positive effects of the vitamin on the cardiovascular system are reported. However, vitamin B12 makes the largest and probably also most important contribution in connection with the nervous system .
Accordingly, it is responsible for the structure of nerve cells in the spinal cord and also seems to play an important role in the brain . According to scientific research, for example, there is a link between vitamin B12 deficiency and an increased risk of dementia .
If the body is supplied with too little cobalamin and a deficiency occurs, this can have serious consequences for the body. Symptoms manifest themselves, for example, in the form of hair loss, mood swings to depression as well as muscle weakness, fatigue and headaches.
Risk factors for vitamin B12 deficiency include a strict vegan or vegetarian diet, a lack of the protein "intrinsic factor" involved in the absorption of cobalamin, and the use of certain medications.
However, deficiency symptoms usually only occur after years, since vitamin B12 is stored in the liver and the body can therefore still be adequately supplied for a long time without further intake . However, this also makes it difficult to take early measures such as supplementation, as those affected only notice the symptoms very late.
In order not to develop a deficiency, you should therefore pay attention to an adequate dietary intake .
How much vitamin B12 you need per day
The need for vitamin B12 is comparatively low. This can be explained by the fact that cobalamin can be stored in your body and thus there is sufficient buffer capacity. Thus, your body is adequately supplied even if you temporarily do not provide it with enough vitamin B12.
The daily requirement is therefore only about four micrograms (4 µg). Higher intakes are only recommended during pregnancy and breastfeeding – but this is more of a safety measure to maintain maternal memory.
The actual consumption is about 5.5 micrograms for people with a mixed diet . However, since the vitamin is primarily derived from the consumption of animal foods, vegans , for example, are at an increased risk of deficiency.
These foods are particularly rich in vitamin B12
As already mentioned, significant amounts of cobalamin are mainly found in animal foods . The daily requirement can thus be guaranteed, for example, with a supply of 200 grams of cheese, 4 eggs or a little more than 100 grams of meat or fish.
However, it is known that a daily consumption of 100 grams of meat also has some negative aspects in addition to the positive supply of vitamin B12. Also, consuming four eggs a day or 670 milliliters of whole milk doesn't seem exactly tempting. Those who prefer a plant-based diet will therefore ask themselves how they can get their money's worth.
Vitamin B12 supply in plant-based diets
In plant-based foods , the vitamin is only found in fermented foods such as sauerkraut. However, the quantities are to be classified as low compared to animal products. If you still do without animal products, you should either rely on foods fortified with vitamin B12 or supplement with cobalamin.
Fortified foods include vegan yogurt alternatives as well as plant-based drinks . It's best to look for such alternatives on your next purchase.
Conclusion
Vitamin B12 is involved in a variety of vital processes in the body. Thus, you should ensure a sufficient supply to keep your body healthy. Since cobalamin is found in sufficient quantities almost exclusively in animal products, vegan people should pay particular attention to an adequate intake. Mixed foodists , on the other hand, usually have a sufficient intake through the consumption of meat, fish, etc.
However, for many people, the disadvantages of consuming animal products outweigh their supplier status for vitamin B12. Therefore, if you only consume limited animal foods or eat a plant-based diet at all , you should either pay attention to an adequate intake of fortified milk and yoghurt alternatives or seek supplementation to prevent a deficiency.
