Vitamin B12
What is vitamin B12?
Vitamin B12, also known as cobalamin, is an essential vitamin that is vital for various body functions. It belongs to the group of B vitamins and plays an important role in the metabolism of every cell in the body. Since the human body cannot produce vitamin B12 itself, it must be obtained through food or supplements.
Functions of vitamin B12
Vitamin B12 has several important functions in the body, including:
- DNA synthesis: It is necessary for the formation and repair of DNA.
- Blood formation: Vitamin B12 plays a crucial role in the production of red blood cells.
- Nervous system: It is essential for the maintenance of the myelin sheaths that protect the nerves.
- Energy production: Vitamin B12 helps convert fats and proteins into energy.
Deficiency symptoms
A deficiency in vitamin B12 can have serious health consequences. The most common symptoms of a deficiency include:
- Fatigue and weakness
- Difficulty concentrating
- Nerve damage that can cause numbness and tingling in the hands and feet
- Anemia
- Mood swings and depression
Vegans, vegetarians and older people are particularly at risk because their diets often contain less vitamin B12 or their ability to absorb the vitamin is limited.
Sources of Vitamin B12
Vitamin B12 is found almost exclusively in animal products. The best sources include:
- Meat (especially liver and kidneys)
- Fish and seafood
- Dairy products such as milk, cheese and yoghurt
- Eggs
For vegans, there are now also plant-based foods that are enriched with vitamin B12, such as certain plant milks, breakfast cereals and nutritional yeast flakes.
Supplementation
Because it can be difficult for some people to get enough vitamin B12 from their diet, taking supplements may be beneficial. This is especially true for vegans, vegetarians, pregnant women, and the elderly. Vitamin B12 supplements are available in a variety of forms, including tablets, drops, and injections.
It is important to consult a doctor before taking any dietary supplements to ensure that there is an actual need and to find the correct dosage.
