Vitamin B12 - properties, deficiency, supplementation

Are you familiar with the term 'dirt vitamin'? This is the term used to describe vitamin B12, a cobalamin. Bacteria living in the digestive tract of animals are mainly responsible for its production. In humans, it is formed in symbiosis with the bacterial flora of the large intestine.

Did you know that correct levels of vitamin B12 can protect you from dementia? Do you know the other amazing qualities of cobalamin? Together with nutritionist Alexandra Cudna, we'll show you the most important properties of this vitamin and how to supplement it safely.

The following is an overview of the benefits of this vitamin.

 See also:

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• Vitamin B12 deficiency
• Vitamin B1 (thiamine)
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• Vitamin B2
• Vitamin B3
• Vitamin B5 (pantothenic acid)
• Vitamin B6
• Vitamin B9 (folic acid)
.

Vitamin B12 - what is it?

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Vitamin B12 is one of the B vitamins, or water-soluble precursors of coenzymes.It is also known as cobalamin because it has cobalt as its central atom. In our body, it regulates the production of erythrocytes. The main source of this vitamin is animal products. Vitamin B12 deficiency causes anaemia. 

There are 8 B vitamins: B1 (thiamine), B2 (riboflavin), B3 (niacin, PP), B5 (pantothenic acid), B6 (pyrodixin), B7 (biotin), B9 (folic acid), B12 (cobalamin). Want to know more about each vitamin? Click on its name.

Properties - what does vitamin B12 help with?

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Neural system:

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• Vitamin B12 is essential for the normal function of the nervous systemand. It plays an important role in maintaining the sheaths that protect the nerves of the central and peripheral nervous system, ensuring the rapid and efficient transmission of nerve impulses.
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• Acts in synergy with vitamins B1 and B6 to reduce, among other things, neuropathic painand which arises from damage to the nervous system.
• It is important for DNA synthesis  and provides structural stability to important regions of chromosomes.
• Play an important role in the production of chemicals  in the brain that affect mood, among other things. Research suggests  that low serum levels of vitamin B12 play a role in neurological diseases such as Alzheimer's disease and dementia.

Psychology:

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• The effect of vitamin B12 on mood is not yet fully understood. However, B12 is needed for the production of serotonin, which is responsible for mood regulation. Adequate concentrations of B12 may have a positive effect on moodand in people with an existing deficiency.
• The following is a review.
• Based on researchand it has been concluded that there is no specific evidence for a positive effect of vitamin B12 on depression or symptoms of depression. However, it is worth noting that lower levels of vitamin B12 in the body are associated with a higher risk of developing depression.

Cardiovascular system: 

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• Participates in red blood cell formationand. Low levels of B12 reduce red blood cell production, causing anemia megaloblastic.
• May improve heart health by reducing homocysteineand. High levels of homocysteine in the blood are linked to an increased risk of heart disease.

Bone system:

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• May support bone health and prevent osteoporosisand. One interesting study found that people with vitamin B12 deficiency had lower-than-normal bone mineral density (leading to brittle bones).

Pregnancy:

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• Adequate levels of vitamin B12 are key to a healthy pregnancyand. Prevents birth defects of the brain and spinal cord in the developing baby.

Escalation:

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• Can reduce the risk of macular degenerationand, the most important central part of the retina that is responsible for clear, sharp vision.

Hair, skin, nails:

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• B12 affects the good condition of our hair, skin and nails. Low levels can cause a variety of dermatological symptomsand, including: skin discolouration, acne, inflammation and cracking of the corners of the mouth.

Where is vitamin B12 found?

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You will get vitamin B12 from foods of animal origin that have it naturally, as well as from products fortified with the vitamin.

Sources of vitamin B12

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Vitamin B12 is found in the following foodsand:

• beef liver, veal liver, chicken liver,
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• beef (without shell),
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• tuna,
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• Atlantic salmon,
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• herring,
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• mackerel,
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• beef,
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• milk from 2% fat,
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• yoghurt,
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• cheese: cheddar, gjetost, mozzarella, tilsit, feta, brie, Swiss cheese, gouda, ricotta,
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• indica,
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• egg yolk,
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• enriched yeast,
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Have these ingredients in your menu?

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In which fruits and vegetables is vitamin B12 found?

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Vitamin B12 is not found in fruit and vegetables, hence vegans and vegetarians are particularly at risk of deficiency.

B12 deficiency - symptoms

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Vitamin B12 affects many of our systems in the body, and a deficiency produces a wide range of symptoms. I write more about deficiency, its causes, manifestations and treatment in the article on vitamin B12 deficiency.

Symptoms of B12 deficiency:

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Neural system: 

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• headaches and dizzinessand,
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• fogginess of mind, concentration problems,
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• weakness, muscle pain and fatigue,
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• disorders of the sensory organs, especially touchand,
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• paresthesias (numbness, tingling, burning) ,
• ataxia (reduced coordination of movements and difficulty maintaining balance) ,
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Cardiovascular system:

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Deficiency leads to anemia (anemia) megaloblastic manifesting as:

• dizziness, 
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• pallor, 
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• spiration, 
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• weakness, 
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• fast heart rate, 
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Digestive system:

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• constipation or diarrhoeaand,
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• loss of appetite,
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• nausea,
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• weight loss,
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• taste disturbanceand,
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• stomatitis with ulceration and inflammation,
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• swelling, burning and redness of the tongue . 

Psychics:

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• lower mood ,
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• mood changes ,
• symptoms depressive symptoms,
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• problems with concentration and memory .

Results:

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• visual impairment .
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skin, hair, nails:

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• yellowish colour skin ,
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• breakage and hair loss,
• breakage, splitting and pigmentation changes on nailsand.
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Libido:

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• Erectile dysfunction as a result of increased levels of homocysteine in the body .

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Glow Stories - for healthy skin, hair and nails

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Product with high-quality folic acid Quatrefolic®, bamboo shoot extract and ingredients that have a positive effect on skin, hair and nails.

See more

Sleep Well - dietary supplement for good sleep and tranquillity

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Sleep Well is a calming and relaxing dietary supplement with a standardised complex of CALMOMIX® herbal extracts and high-quality magnesium.

See more

.

B12 overdose - symptoms

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Is it possible to overdose on vitamin B12? Fortunately, this is a rare situation. Consuming foods rich in vitamin B12 does not cause harmful effects. Excess cobalamin is excreted in the urineand. 

Medicine notes cases where there is hypervitaminosis of vitamin B12 (concentrations above 1000 pg/ml) in plasma, and this can be indicative of serious disease processesand, such as acute renal failure or hepatic disease.

Some interesting studies have shown that high doses of vitamin B12 can lead to acne and rosaceaand (redness and pus-filled nodules on the face). Most of these studies have focused on high-dose cobalamin injections rather than oral supplements.

There is also evidence to suggest that high doses of vitamin B12 may lead to adverse health effects in people with diabetes or kidney diseaseand. 

Best vitamin B12 - ranking

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Dr. Jacob's B12 Liposomal Forte

5.0

• Active ingredients: vitamin B12
• Form: sublingual powder
• .
• Packaging: 80g
• .
• Dose: 1 flat scoop of powder daily
• .
• Sufficient for: 5 months
• .

See price

Product description

 

Dr. Jacob's B12 Liposomal Forte is a sublingual powder – the vitamin is already absorbed in the mouth directly into the bloodstream and is immediately metabolised by the body. It is bioactive and has a long stable duration. It is particularly recommended for people on a meat-free diet, due to the risk of vitamin B12 deficiency.

Pros and cons

Pros:

• Well-absorbed form of vitamin B12 – methylcobalamin.
• The vitamin is absorbed directly in the mouth, and its absorption is independent of factors like stomach condition.

Cons:

• None.

Additional information

Suitable for vegans

User review

My favorite – I recommend it to everyone on a vegan diet. I have no issues with vitamin B12 deficiency, and I've been using this product for a long time.

Dr. Jacob's B12 FORTE drops

5.0

• Active ingredients: vitamin B12
• Form: drops under the tongue
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• Packaging: 20ml
• Dose: 1 drop daily
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• Sufficient for: year
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Product description

Vegan form of vitamin B12 in the purest, fully bioactive form of methylcobalamin and hydroxycobalamin. The product comes in the form of sublingual drops thatóre already absorbed in the mouth.

B12 FORTE contains a vegan form of B12 in its purest, fully bioactive form.

B12 FORTE contains a vegan form of B12 in the purest, fully bioactive form of methylcobalamin and hydroxycobalamin. The product comes in the form of sublingual drops, whichóre already absorbed in the mouth. One drop of B12 FORTE contains as much as 100 mcg of vitamin B12. The vitamin B12 used in our dietary supplement is produced in Europe (most B12 available on the market comes from China).

Pros and cons

Vegan form of vitamin B12 in the purest, fully bioactive form of methylcobalamin and hydroxycobalamin. The product comes in the form of sublingual drops thatóre already absorbed in the mouth.

B12 FORTE contains a vegan form of B12 in its purest, fully bioactive form.

B12 FORTE contains a vegan form of B12 in the purest, fully bioactive form of methylcobalamin and hydroxycobalamin. The product comes in the form of sublingual drops, whichóre already absorbed in the mouth. One drop of B12 FORTE contains as much as 100 mcg of vitamin B12. The vitamin B12 used in our dietary supplement is produced in Europe (most B12 available on the market comes from China).

Additional information

Vegan form of vitamin B12 in the purest, fully bioactive form of methylcobalamin and hydroxycobalamin. The product comes in the form of sublingual drops thatóre already absorbed in the mouth.

B12 FORTE contains a vegan form of B12 in its purest, fully bioactive form.

B12 FORTE contains a vegan form of B12 in the purest, fully bioactive form of methylcobalamin and hydroxycobalamin. The product comes in the form of sublingual drops, whichóre already absorbed in the mouth. One drop of B12 FORTE contains as much as 100 mcg of vitamin B12. The vitamin B12 used in our dietary supplement is produced in Europe (most B12 available on the market comes from China).

User review

Vegan form of vitamin B12 in the purest, fully bioactive form of methylcobalamin and hydroxycobalamin. The product comes in the form of sublingual drops thatóre already absorbed in the mouth.

B12 FORTE contains a vegan form of B12 in its purest, fully bioactive form.

B12 FORTE contains a vegan form of B12 in the purest, fully bioactive form of methylcobalamin and hydroxycobalamin. The product comes in the form of sublingual drops, whichóre already absorbed in the mouth. One drop of B12 FORTE contains as much as 100 mcg of vitamin B12. The vitamin B12 used in our dietary supplement is produced in Europe (most B12 available on the market comes from China).

{ product:4RWoSUB7q7GY05C8yRrllq }}

Ideal for vegans

SOLGAR natural vitamin B12

5.0

• Active ingredients: vitamin B12
• Form: tablets 
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• Packaging: 100 tablets
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• Dose: 1 tablet daily
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• Sufficient for: 100 days
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See price

Product description

The dietary supplement is a source of valuable vitamin B12 in a form that is easily absorbed by humans - cyanocobalamin. This biologically active form of vitamin B12 has many very important protective functions for the body.

Vitamin B12 supports the functioning of the immune system. It also contributes to reducing feelings of fatigue and tiredness. Its important function is also to take part in the metabolism of homocysteine, an amino acid thatós naturally formed in the human body. 

Vitamin B12 is a very important protective function.

Pros and cons

The dietary supplement is a source of valuable vitamin B12 in a form that is easily absorbed by humans - cyanocobalamin. This biologically active form of vitamin B12 has many very important protective functions for the body.

Vitamin B12 supports the functioning of the immune system. It also contributes to reducing feelings of fatigue and tiredness. Its important function is also to take part in the metabolism of homocysteine, an amino acid thatós naturally formed in the human body. 

Vitamin B12 is a very important protective function.

Additional information

The dietary supplement is a source of valuable vitamin B12 in a form that is easily absorbed by humans - cyanocobalamin. This biologically active form of vitamin B12 has many very important protective functions for the body.

Vitamin B12 supports the functioning of the immune system. It also contributes to reducing feelings of fatigue and tiredness. Its important function is also to take part in the metabolism of homocysteine, an amino acid thatós naturally formed in the human body. 

Vitamin B12 is a very important protective function.

User review

The dietary supplement is a source of valuable vitamin B12 in a form that is easily absorbed by humans - cyanocobalamin. This biologically active form of vitamin B12 has many very important protective functions for the body.

Vitamin B12 supports the functioning of the immune system. It also contributes to reducing feelings of fatigue and tiredness. Its important function is also to take part in the metabolism of homocysteine, an amino acid thatós naturally formed in the human body. 

Vitamin B12 is a very important protective function.

For sucking

Dr Jacob's Melatonin + B12

4.8

• Active ingredients: melatonin, vitamin B12
• Form: sucking pastilles
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• Dosage: 1 lozenge per day
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• Sufficient for: 60 days
.

See price

Product description

Sweet pleasures in the evening are rather forbidden. Well, unless it's cherry lozenges with melatonin and vitamin B12, whichóre going to improve the quality of your sleep.

One tablet in the evening will shorten your sleep time and stop you waking up.

One tablet in the evening will shortenóyour time to fall asleep and stop you waking up during the night. The addition of vitamin B12 will improve the functioning of the nervous system, making you even better rested.

The following tablets will help to improve the quality of your sleep.

Pros and cons

Sweet pleasures in the evening are rather forbidden. Well, unless it's cherry lozenges with melatonin and vitamin B12, whichóre going to improve the quality of your sleep.

One tablet in the evening will shorten your sleep time and stop you waking up.

One tablet in the evening will shortenóyour time to fall asleep and stop you waking up during the night. The addition of vitamin B12 will improve the functioning of the nervous system, making you even better rested.

The following tablets will help to improve the quality of your sleep.

Additional information

Sweet pleasures in the evening are rather forbidden. Well, unless it's cherry lozenges with melatonin and vitamin B12, whichóre going to improve the quality of your sleep.

One tablet in the evening will shorten your sleep time and stop you waking up.

One tablet in the evening will shortenóyour time to fall asleep and stop you waking up during the night. The addition of vitamin B12 will improve the functioning of the nervous system, making you even better rested.

The following tablets will help to improve the quality of your sleep.

User review

Sweet pleasures in the evening are rather forbidden. Well, unless it's cherry lozenges with melatonin and vitamin B12, whichóre going to improve the quality of your sleep.

One tablet in the evening will shorten your sleep time and stop you waking up.

One tablet in the evening will shortenóyour time to fall asleep and stop you waking up during the night. The addition of vitamin B12 will improve the functioning of the nervous system, making you even better rested.

The following tablets will help to improve the quality of your sleep.

Supplementation of vitamin B12

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It is worth going for a blood test and checking the levels of cobalamin and other B vitamins in the body. We then know the starting point and whether to act and with what strength. I have noticed that patients like to supplement without being sure of the deficiency. They swallow supplements 'to stock up', which is often unnecessary and sometimes dangerous to their health," adds the dietician.

B12 blood test

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Most commonly, determination of vitamin B12 concentrations is ordered:

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• persons with suspected anaemia, 
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• persons with neurological symptoms,
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• in conditions following gastrectomy,
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• in people with suspected B12 absorption problems,
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• people on vegan and vegetarian diets,
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• women planning a pregnancy,
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You can do the test privately. It involves drawing blood, in the morning, on an empty stomach. You wait 1-2 days for the result. Depending on the laboratory, the test costs from PLN 39 upwards. It is advisable to buy the entire B vitamin package at the outset - the price is more favourable and the examination comprehensive. The result is related to the scope of a given laboratory.

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You may be interested in:

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• Blood tests [how often to perform + how to prepare] 
• Cortisol testing [standards + price]
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• Thyroid tests [which ones to perform + norms + results]

Recommendations for use

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Vitamin B12 is needed by everyone. And who in particular should pay attention to its correct concentration (and why)?

Vegans and vegetarians

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People on vegan and vegetarian diets should supplement with B12, as they have no way of providing it with food. Despite the availability of cobalamin-enriched products on the market, these are still too small to cover a healthy daily requirement.

When reading the label of B12-enriched foods, check that the ingredients list includes cobalamin or cyanocobalamin. This means that there is real vitamin B12 in them.

Breastfeeding vegans and vegetarians

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In such a diet, the risk of vitamin B12 deficiency is relatively low and supplementation is not necessary. In a strict vegan diet based exclusively on plant-based products, supplementation is necessary to cover the needs of both the mother and the nursing infant, adds the nutritionist.

Vitamin B12 is stored in the body and its reserves exceed the needs of an adult and are sufficient for about 2-5 years. In infants, the reserves are low, depleting after just one year. It is therefore important for breastfeeding vegans and some vegetarians to supplement vitamin B12.

People with digestive problems

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The use of certain medications can lead to impaired absorption of vitamin B12 - this happens with indigestion or heartburn medications, for example. Also, certain diseases can cause problems with the absorption of this vitamin - e.g. coeliac disease, Crohn's disease, SIBO bacterial proliferation syndrome, or gastritis.

Several diseases can also cause problems with the absorption of this vitamin - e.g. coeliac disease, Crohn's disease, SIBO bacterial proliferation syndrome, or gastritis.

Note, people 60+ at attention!

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People over 60 should supplement with B12, as we lose the ability to absorb this vitamin as we age. Seniors should keep an eye on their B12 levels because, as we know, a deficiency can lead to the development of dementia or Alzheimer's diseaseand.

Dosage and daily requirements

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Daily requirement of vitamin B12 in micrograms (mcg)and:

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Interactions with drugs

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Some substances interfere with the absorption of vitamin B12and. These substances are:

• drugs that reduce gastric acid secretion (e.g. omeprazole),
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• metformin (anti-diabetic drug), 
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• aminosalicylic acid (antitubercular drug),
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• colchicine (an anti-inflammatory drug used in the prevention and treatment of gout attacks),
.

Are you using the above substances? Don't worry! Your doctor may decide to change your medication or the time you take it, depending on the problems you are experiencing. 

Vitamin B12 and alcohol

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Alcohol interferes with the absorption and storage of vitamins and minerals. It impairs the absorption of supplementation and can exacerbate deficiencies. Alcohol is not recommended, especially if tests have shown vitamin B12 deficiency, which should be treated.

How to improve B12 absorption?

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You already know that many substances or conditions affect the absorption of cobalamin. Here is advice from a nutritionist on how to increase the amount and absorption of vitamin B12:

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• Avoid stimulants - smoking, alcohol consumption, excessive amounts of coffee; 
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• Don't follow low-calorie and monotonous diets, which are often poorly nutritious.
• Begin to diversify your diet - make sure you get an adequate supply of animal protein in your meals.
• Take care of your diet.
• Vitamin B12 will be absorbed better when you take it with B9 (folic acid) or calcium. Vitamin B6 (pyridoxine) and B7 (biotin) will work similarly.
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Vitamin B12 a breeding ground for cancer? Controversy

For several years there has been a debate in the medical community about the harm of long-term supplementation with vitamin B12 in high dosesand. Some scientific papers suggest an effect of cobalamin on cancer development. Before you worry - let me reassure you. As it is in medicine, you need to read the sources carefully and cite the facts.

Two interesting studies found a correlation between long-term intake of high doses of vitamin B12 and an increased risk of cancers such as colorectal/perianal cancer and lung cancerand. However, the study refers to the use of high doses, over a very long period of time. 

Absolutely does not mean that we should be afraid of vitamin B12 capsules or foods. If we want to supplement B12 safely and healthily, let us follow two sensible rules:

• Let's supplement if we are deficient (let's do tests) or have an increased need.
• Let's not supplement.
• Don't take supplements to save money, "for your health". - let's take the doses your doctor prescribes.
• Supplement if you have a deficiency or an increased need.

See also:

• Biotin for hair [effects + ranking]
.
• Vitamins for hair [ranking + expert opinion]
• Hair loss supplements [ranking + expert advice]
• Hair supplements [ranking + expert opinion]
.

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