Vitamin B12 - where it occurs in the diet and in products [table].

Just 100 grams of cooked mussels will provide you with around 1400% of your daily vitamin B12 requirement. It might seem, therefore, that supplementing it in your diet is buttercake.

The reality is somewhat different, however, and deficiency of this vitamin is a common problem. That's why, together with clinical nutritionist Marta Kaczorek we will answer the question of where vitamin B12 is found.

See also:

• Vitamin B12
• How to make up vitamin B12 deficiency quickly
• Vitamin B12 deficiency
• What vitamin D is
• Vitamin B1
• Vitamin B2
• Vitamin B3 (niacin)
• Vitamin B5 (pantothenic acid)
• Vitamin B6
• Vitamin B7 (biotin)
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• Vitamin B9 (folic acid)
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• B vitamins
• Vitamin C
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• Vitamin A
• Vitamin D3
• Vitamin E
• Vitamin K

Vitamin B12 - where does it occur?

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Vitamin B12 is found in animal products such as beef, offal (e.g. liver), shellfish, sardines, tuna, trout or salmon. You will also get it from dairy products such as yoghurt and cheese. Vitamin B12 is also found in eggs, chicken, turkey, enriched yeast, herring, milk and mackereland.

Sources of vitamin B12 - table

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The content of vitamin B12 varies depending on the specific product. Below you will find some foods and next to them information on how much cobalamin they contain.

Where vitamin B12 is found - table:

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In which vegetables is vitamin B12 found?

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Naturally, vitamin B12 is not found in vegetables. Some algae may contain small amounts of this vitamin, but they are really negligible. Therefore, people on a plant-based diet should pay attention to their vitamin B12 levels in the body.

Many experts suggest that people on a vegan or vegetarian diet take vitamin B12 supplements, or consume products specifically fortified with this vitamin, such as plant milks or yeast.

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Daily vitamin B12 requirements

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The requirement for vitamin B12 varies according to age. For women, it also changes during pregnancy or lactation. How much vitamin B12 should you take?

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Pregnant women should take 2.6 mcg of vitamin B12 daily, and breastfeeding women - 2.8 mcg.

What are the symptoms of vitamin B12 deficiency?

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Vitamin B12 deficiency can lead to a number of health problems that can be really dangerous in the long term. What symptoms indicate a lack of this vitamin in the bodyand?

• Fatigue and lack of energy. This is one of the most common symptoms of vitamin B12 deficiency - it is crucial for the production of red blood cells, which supply oxygen to all organs.
• Weakness and muscle aches. These symptoms occur when the body does not produce enough oxygen due to low red blood cell levels.
• Memory problems. Vitamin B12 is crucial for brain health, so a deficiency can lead to memory and concentration problems.
• Convulsions or tingling. May be caused by nerve damage due to vitamin B12 deficiency.
• Dizziness and dizziness. These occur when the body produces less oxygen than it needs, which is often linked to low vitamin B12 levels.
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Who is at particular risk of vitamin B12 deficiency?

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Vitamin B12 deficiency is quite common, especially in certain groups of people. It most commonly affects seniors, vegans or vegetarians, and people suffering from certain health conditions. Why?

Seniors

Vegans and vegetarians

Vegetarians.

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Is it worth supplementing with vitamin B12?

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Supplementation of vitamin B12 may be essential for many people, especially those at risk of vitamin B12 deficiency - seniors, vegans and vegetarians, and patients with certain gastrointestinal health problems.

Vitamin B12 deficiency can lead to megaloblastic anaemia, nervous system damage, depression, dizziness and fatigue, and supplementation can help prevent these problemsand.

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Always, however, it is important to remember that supplementation of any ingredient should be deliberate. Therefore, before starting to take vitamin B12, it's a good idea to consult your doctor to recommend the right dose and monitor potential side effects. Also, do not forget that supplementation is not a substitute for a balanced and varied diet.

Can you overdose on vitamin B12?

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Yes, it is possible to overdose on vitamin B12. While there are no studies that have documented cases of people leading to an overdose of this nutrient by diet alone, there is no shortage of work by researchers that confirms that supplementation is not always beneficial.

Several studies have documented cases of people leading to an overdose of this nutrient by diet alone.

Some studies suggest that excess vitamin B12 is indicative of disease, such as kidney failure. Other work has shown that high levels of vitamin B12 in the body lead to acneand.

Mostly, these studies have focused on taking vitamin B12 in the form of injections rather than supplementsand. Nevertheless, when taking any supplements, do not exceed the manufacturer's recommendations.

How does vitamin B12 work?

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Vitamin B12 is essential for the proper functioning of the body. It acts on many levels, affecting the production of red blood cells, the functioning of the nervous system and metabolism.

• Red blood cell production. Vitamin B12 plays a key role in the production of red blood cells. Its deficiency can lead to megaloblastic anaemia - a dangerous condition that often requires specialist treatmentand.
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• Functioning of the nervous system. Vitamin B12 is involved in maintaining the normal structure and function of neurons. Furthermore, it is involved in the production of myelin, the substance that surrounds and insulates nerve fibres, which enables the rapid transmission of signals in the bodyand.
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• Metabolism. Cobalamin is one of the key enzyme co-factors that help in the metabolism of amino acids and the conversion of homocysteine to folate. In this way, it participates in the metabolism ofand.
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• DNA production. Vitamin B12 is important in the proper replication of DNA. Here it works synergistically with vitamin B9 (folic acid)and.
• Heart health. By affecting the metabolism of homocysteine, cobalamin may counteract its harmful effects on the cardiovascular system, such as increased risk of coronary heart diseaseand.
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• Energy and vitality. Vitamin B12 is an integral part of cellular metabolism, helping to convert the carbohydrates, fats and proteins consumed into the energy the body needsand.
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See also:

• Vitamin D3 - which is the best?
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• Vitamin D3 drops
• Vitamin D overdose
• Maximum dose of vitamin D
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• Vitamin D deficiency
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• Vitamin D - dosage
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• Vitamin D3K2
• ADEK vitamins
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• Pregnancy vitamins
• Vitamins for men
• Best multivitamin
• Vitamin A+E
• Biotin for hair
• Coenzyme Q10

Summary

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