All About Vitamin B12

19 october 2023

Are you often tired or noticing that your concentration isn't at its best? Perhaps it's time to consider your vitamin B12 intake. This essential vitamin plays a crucial role in many bodily functions. Read on to learn everything about vitamin B12: from the different forms and sources to the symptoms of a deficiency.

What is Vitamin B12?

Vitamin B12, also known as cobalamin, is a water-soluble vitamin that plays a crucial role in various processes in our body. It is involved in the formation of red blood cells, the functioning of the nervous system, and plays a role in the cell division process. In short, vitamin B12 is important for your overall health and well-being.

What are the Different Forms of Vitamin B12?

There are different forms of vitamin B12. Methylcobalamin, adenosylcobalamin, and hydroxocobalamin are the natural forms of vitamin B12 found in food. Then there is also cyanocobalamin. This is the synthetic form often used in dietary supplements.

Want to know more? Discover which vitamin B12 is best absorbed.

How is Vitamin B12 Absorbed?

Vitamin B12 is absorbed in the small intestine. It first binds to a protein called 'intrinsic factor', which is produced by the stomach. Without this binding, the body cannot efficiently absorb vitamin B12.

Did you know that vitamin B12 is the only water-soluble vitamin that can be stored in your body as a reserve supply? All other water-soluble vitamins are excreted if you take in too much.

What is Vitamin B12 Good For?

Vitamin B12 is essential for the healthy functioning of our body. Vitamin B12 is good for:

Blood: Contributes to the formation of red blood cells.
Cell Division: Plays a role in the cell division process.
Energy: Activates your body's natural energy.
Immune System: Contributes to the normal functioning of the immune system.
Psychological Function: Useful for mental effort.
Fatigue: Has a beneficial effect on reducing fatigue and tiredness.
Nervous System: Supports the construction of nerve cells.

Where is Vitamin B12 Found?

Vitamin B12 is naturally found in animal products such as meat, fish, eggs, and dairy products.

Sources of Vitamin B12 include:

Liver (90 micrograms per 100 grams of liver)
Mussels (19.6 micrograms per 100 grams of mussels)
Herring (8.5 micrograms per 100 grams of herring)
Salmon (4 micrograms per 100 grams of salmon)
Cheese 48+ (2.4 micrograms per 100 grams of cheese)
Beef (1.6 micrograms per 100 grams of beef)
Eggs (0.8 micrograms in an average egg)
Milk (0.7 micrograms in 1 glass of semi-skimmed milk of 150 ml)

To get the recommended daily amount of vitamin B12, you could, for example, eat a 100-gram portion of salmon.

What is the Recommended Daily Allowance of Vitamin B12?

The recommended daily allowance (RDA) of vitamin B12 varies by life stage. The RDA for everyone aged 14 and over is 2.8 micrograms. Here is an overview of the recommended daily amount of vitamin B12 per age category:

Group	Recommended Amount (micrograms per day)
0-6 months	0.4
6-11 months	0.5
1-3 years	0.7
4-8 years	1.3
9-13 years	2.0
From 14 years	2.8
Pregnant women	3.3
Women who are breastfeeding	3.8

When Do You Need Extra Vitamin B12?

Vitamin B12 for Vegans and Vegetarians

Vegans and vegetarians have an increased need for vitamin B12 because they consume little or no animal products. Since the well-absorbed variant of vitamin B12 is only found in animal products, this group is advised to take a vitamin B12 supplement to ensure adequate intake.

Want to know more? Discover here which nutrients you need on a plant-based diet.

Vitamin B12 for Seniors

Seniors may have an increased need for vitamin B12 because the absorption of this vitamin decreases with age. Therefore, a vitamin B12 deficiency is more common in the elderly.

Vitamin B12 Before, During, and After Pregnancy

During pregnancy and breastfeeding, the need for vitamin B12 is increased. Additionally, women who want to become pregnant are advised to take 400 micrograms of folic acid per day. Because vitamin B12 is involved in the metabolism of folic acid, it is also important to get enough vitamin B12 before pregnancy. Always consult your treating physician for the correct dosage and combination of supplements during pregnancy.

Discover here other supplements that are important before, during, and after pregnancy.

What are the Symptoms of a Vitamin B12 Deficiency?

Symptoms of a vitamin B12 deficiency can range from fatigue and memory problems to tingling in the hands and feet.

Possible Symptoms of Vitamin B12 Deficiency:

Fatigue
Paleness of the skin
Memory problems
Tingling in hands and feet
Dizziness
Muscle cramps
Loss of appetite
Weight loss

Note: the use of synthetic folic acid in tablet form (PMG), especially in high doses, can mask symptoms of a vitamin B12 deficiency.

What are the Consequences of Too Much Vitamin B12?

The risk of negative consequences from too much vitamin B12 is very small. There are no known dangerous side effects in people who have taken too much vitamin B12 for a long time. The body prevents excessive amounts from being absorbed from the gastrointestinal tract.

In Conclusion

Vitamin B12 is an indispensable nutrient that plays a role in various bodily functions. Whether you are young or old, a meat-eater or vegan, it is important to get enough vitamin B12 for optimal health.

Do you have more questions or are you looking for personal advice? Feel free to contact our health coaches via the online chat or visit a Vitaminstore shop near you.