Vitamin B12 is an essential micronutrient. Because it takes on some functions in our body and affects general health. We get vitamin B12 from animal or vegetable food sources. A deficiency or an overdose of vitamin B12 can have serious consequences.
What is Vitamin B12?
Vitamin B12 is also called cobalamin and belongs to the vitamin B group. The water-soluble vitamin acts as a coenzyme for various enzyme reactions in the body. It is an essential micronutrient for humans as it has many functions in our body.
The body cannot produce vitamin B12 itself. We only take in the nutrient through food. We find vitamin B12 in some animal and plant food sources. A daily intake of vitamin B12-rich foods is therefore important for our body and our health.
What does the body need vitamin B12 for?
Vitamin B12 is essential for our body. It plays a central role in many physical processes. Because the nutrient is responsible for the regulation of the organism. In addition, vitamin B12 regulates numerous metabolic processes and is responsible for the functioning of our nervous system. We only need a small amount of vitamin B12 for our cells to function optimally. Because this nutrient is also responsible for the division, formation, and growth of cells.
Vitamin B12 helps with blood formation, the production of red blood cells. These are responsible for the transport of oxygen. The nutrient is also involved in the formation of genetic material, RNA, and DNA. Vitamin B12 also ensures that the vitamin folic acid remains active in our body.
Animal sources of vitamin B12
Microorganisms, such as bacteria, make vitamin B12. These are sufficiently found in foods of animal origin. Animals often ingest vitamin B12 through food. Ruminants like cows are therefore even able to produce vitamin B12 themselves.
Vitamin B12 is found almost exclusively in the following animal food sources:
- Meat
- Fish
- Seafood
Vegetable sources of vitamin B12
Vitamin B12 is found in plant-based foods, but only in very small amounts. Because there are only a few vegetarian and vegan vitamin B12 foods.
Usually, the vitamin B12 value in plant-based foods is difficult to interpret and determine. Because this varies greatly depending on the production and fat content of the food.
Vegetable sources of vitamin B12 are most commonly found in vegetarian foods such as eggs and dairy products. The following dairy products are low in vitamin B12:
- cream
- yogurt
- Quark
- cheese
- butter
- milk
What happens with a vitamin B12 deficiency?
If you do not get enough vitamin B12, certain functions in your body can no longer work properly. A vitamin B12 deficiency is often indicated by the following symptoms:
- a headache
- Difficulty concentrating
- irritability
- Feeling weak and exhausted (muscle weakness)
- Fatigue and trouble sleeping
- Loss of appetite and listlessness
- Indigestion
- cramps
- Numbness and tingling in the limbs
- Strong susceptibility to infections
Vitamin B12 is essential for us humans and should be consumed daily. The easiest and most natural way to get vitamin B12 is through food. Animal sources such as fish and meat in particular are good sources of vitamin B12. Plant-based foods such as dairy products or eggs also contain low levels of vitamin B12.