Vitamin B12 was the last of the vitamins we know of to be discovered, only about 70 years ago. But cobalamin, as vitamin B12 is also known, is not only special in this respect. It is also the only water-soluble vitamin that can be stored by the body for years . In this article, you will learn more interesting facts about this unique vitamin.
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Interesting facts about cobalamin
Vitamin B12, also known as cobalamin in scientific circles, is the youngest of all the vitamins we know of. It was discovered in 1948 and its structure was decoded a good seven years later. However, vitamin B12 is actually a collective term for a number of different compounds that have the same biological effect.
Vitamin B12 is produced in nature exclusively by microorganisms. However, some animals, especially ruminants and fish, have acquired the ability to produce vitamin B12 through a symbiosis with the trace element cobalt. This enables these animal species to ensure an adequate supply of cobalamin. But what about humans?
To what extent this also applies to humans has not yet been sufficiently researched. However, it will be interesting to see what new insights can be gained from the increasing research into the human microbiome. Based on current knowledge, however, the human body depends on an external supply through food. This raises the question of how much vitamin B12 should be consumed daily.
That's why an adequate intake of vitamin B12 is so important.
But before we determine the need, we should first take a closer look at the functions and effects of vitamin B12. Some of these functions are performed by the vitamin alone, while others are performed within the so-called B-complex in combination with other B vitamins. You can learn more about the vitamin B complex here.
In our body, the vitamin performs a variety of different functions – these range from cell growth and cell division to the formation of red blood cells.
In addition, positive effects of the vitamin on the cardiovascular system are reported. However, vitamin B12 makes the biggest and probably most important contribution in connection with the nervous system.
It is involved in the development of nerve cells in the spinal cord and also appears to play an important role in the brain. According to scientific research, there is a link between a vitamin B12 deficiency and an increased risk of dementia, for example.
If the body is supplied with insufficient amounts of cobalamin and a deficiency occurs as a result, this can have serious consequences for the body. Symptoms include hair loss, mood swings and depression, as well as muscle weakness, fatigue and headaches.
Risk factors for vitamin B12 deficiency include a strict vegan or vegetarian diet, a deficiency of the protein “intrinsic factor” involved in the absorption of cobalamin, and the use of certain medications.
However, deficiency symptoms usually only occur after years, since vitamin B12 is stored in the liver and the body can thus be sufficiently supplied for a long time without further intake. However, this also makes it difficult to take early action such as supplementation, since those affected only notice the symptoms very late.
To avoid developing a deficiency, you should therefore ensure an adequate intake through food.
This is how much vitamin B12 you need per day
The need for vitamin B12 is comparatively low. This can be explained by the fact that cobalamin can be stored in your body and thus a sufficient buffer capacity is available. Thus, your body is sufficiently supplied even if you temporarily do not supply it with enough vitamin B12.
The daily requirement is therefore only about four micrograms (4 µg). Higher intakes are only recommended during pregnancy and breastfeeding – but this is more of a safety measure to maintain the mother's stores.
The actual consumption in people with a mixed diet is around 5.5 micrograms. However, since the vitamin is primarily consumed through animal foods, vegans, for example, are at increased risk of deficiency.
You can recognize a vitamin B12 deficiency by these symptoms.
These foods are particularly rich in vitamin B12
As already mentioned, significant amounts of cobalamin are found mainly in animal-based foods. For example, a 200-gram serving of cheese, four eggs, or a little more than 100 grams of meat or fish will cover your daily needs.
However, in addition to the positive supply of vitamin B12, a daily consumption of 100 grams of meat also has some negative aspects. Consuming four eggs a day or 670 milliliters of whole milk doesn't seem particularly tempting either. Those who tend to eat a plant-based diet will therefore wonder how they can get enough.
Vitamin B12 supply in plant-based diets
In plant-based foods, vitamin B12 is only found in fermented foods such as sauerkraut. However, the amounts are considered low compared to animal products. If you still choose to avoid animal products, you should either opt for foods enriched with vitamin B12 or take a cobalamin supplement.
Enriched foods include, for example, vegan yogurt alternatives and plant-based drinks. It's best to look for such alternatives the next time you go shopping.
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Conclusion
Vitamin B12 is involved in a variety of vital processes in the body. Thus, you should ensure an adequate supply to keep your body healthy. Since cobalamin is found in sufficient quantities almost exclusively in animal products, vegan people should pay particular attention to an adequate intake. Those on a mixed diet, on the other hand, usually have a sufficient intake from the consumption of meat, fish, etc.
However, for many people, the disadvantages of consuming animal products outweigh their supplier status for vitamin B12. Therefore, anyone who consumes only a limited amount of animal-based foods or who follows an entirely plant-based diet should either ensure an adequate intake of enriched milk and yogurt alternatives or seek out a supplementation to prevent a deficiency.
