Performance, metabolism, nerve function - vitamin B12 plays a crucial role in many vital processes in your body. Getting enough of this essential vitamin can be a challenge, especially for people with an active lifestyle or a plant-based diet. But what exactly makes vitamin B12 so important, and how can you absorb it optimally? We'll explain what functions it has and why you should make sure you get enough of it.

What is vitamin B12 and what function does it have?

Vitamin B12, also known as cyanocobalamin or cobalamin, is a water-soluble vitamin and an essential nutrient for the human body. It plays a key role in various metabolic processes and is responsible for, among other things, the formation of red blood cells, the functioning of the nervous system and energy production.

Since the body cannot produce vitamin B12 itself, it must be taken in through food or supplements. A deficiency can have serious long-term consequences, as cobalamin is needed for, among other things, DNA synthesis and the breakdown of fatty acids and amino acids.

The most important functions of vitamin B12 at a glance:

1st Supports blood formation: Vitamin B12 is essential for the formation of red blood cells. If it is lacking, it can lead to what is known as megaloblastic anemia - a form of anemia that is accompanied by tiredness, paleness and concentration problems.

2nd Energy production: Vitamin B12 plays a key role in energy metabolism by helping to convert food into usable energy. A deficiency can therefore lead to exhaustion and reduced performance.

3. Protection of the nervous system: Cobalamin is essential for the formation of the myelin sheath - a protective layer around the nerve fibers. It therefore helps to maintain nerve function and can prevent neurological diseases.

4th Supports cognitive functions: A sufficient supply of B12 contributes to mental performance. Studies show that a deficiency can be linked to concentration problems, forgetfulness and even dementia.

5th Breakdown of homocysteine: Homocysteine ​​is an amino acid that, in excessive amounts, is associated with an increased risk of cardiovascular disease. Vitamin B12 helps to lower homocysteine ​​levels and thus protect the cardiovascular system.

6th Strengthen the immune system: Vitamin B12 is involved in the formation and function of immune cells. A deficiency can weaken the body's defenses and increase the risk of infection.

7th Metabolism of fatty acids and amino acids: Vitamin B12 is important for the breakdown of certain fatty acids and amino acids, which serve as an energy source for the body.

How do you meet your vitamin B12 needs?

Vitamin B12 is found almost exclusively in animal products. Particularly rich sources are:

• Meat (e.g. beef, liver)

• Fish (e.g. salmon, mackerel)

• eggs

• dairy products

For people who follow a vegetarian or vegan diet, it is more difficult to get enough vitamin B12, as plant-based foods hardly contain any significant amounts. In such cases, foods or dietary supplements fortified with B12 are a good alternative.

Vitamin B12 deficiency: causes and symptoms

A vitamin B12 deficiency often develops gradually over the years, as the body stores large amounts in the liver. However, there are certain risk groups in which a deficiency occurs more frequently:

• Vegans and vegetarians: Since plant-based foods contain hardly any vitamin B12, people with a purely plant-based diet are particularly at risk.

• Older people: As you age, your body's ability to absorb vitamin B12 from food may decrease.

• People with gastrointestinal diseases: Diseases such as Crohn's disease, celiac disease or reduced stomach acid production can impair the absorption of vitamin B12.

• People who regularly consume alcohol: Alcohol can reduce the absorption and storage of vitamin B12 in the body.

Symptoms of a deficiency include:

• tiredness and exhaustion

• difficulty concentrating and memory problems

• tingling or numbness in the hands and feet

• muscle weakness

• Paleness and shortness of breath due to anemia

An untreated deficiency can lead to serious neurological damage in the long term, which is why early diagnosis and treatment are essential.

Supplementation: When does it make sense?

If you belong to a risk group or cannot meet your needs through food, supplementing with vitamin B12 is a good idea. There are various forms:

• Cyanocobalamin: The most commonly used form, stable and readily available.

• Methylcobalamin: A bioactive form that can be used directly in the body.

• Hydroxocobalamin: Often given as an injection in cases of severe deficiency.

The recommended daily intake for adults is about 4 µg. However, higher doses may be necessary if a deficiency is proven.

Conclusion

Vitamin B12 is an essential nutrient that performs many vital functions in the body - from blood formation to nerve function and energy production. Adequate intake is particularly important for people with a plant-based diet or certain pre-existing conditions. If you cannot meet your needs through food, fortified foods or nutritional supplements are a sensible solution.

To support optimal performance, mental clarity and a healthy nervous system, you should ensure that you are getting enough vitamin B12 – whether through your diet or targeted supplementation.

sources

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