Vitamin B12: important for cell division and blood formation
ALP NUTRITION Vitamin B12 – how it works. Like the other members of the B vitamin group, vitamin B12 (cobalamin) is a water-soluble compound. What is different, however, is that in its function as a cofactor it only takes part in two reactions, both of which are important for blood formation. One of the two reactions is the important vitamin B2-dependent methionine synthesis. During this reaction, harmful homocysteine is converted to methionine and the concentration of this risk factor for cardiac diseases is reduced.
Which foods contain vitamin B12?
Meat contains varying amounts; it is also found in milk, dairy products, liver and eggs.
How much vitamin B12 is needed daily?
The German Society for Nutrition (DGE) recommends a daily intake of 2,5 µg for adults. This amount is already contained in around 10 g of liver, but other foods contain significantly less vitamin B12. 700ml milk or 120g egg yolk would also contain the daily recommended amount of B12. This question is particularly important for vegans, as no plant species can produce vitamin B12 and therefore no vitamin B12 is supplied to the body on a purely plant-based diet. People with intestinal diseases can also be under-supplied, as a healthy intestinal mucosa is required to absorb the vitamin.
What are the effects of a vitamin B12 deficiency?
An insufficient supply of vitamin B12 is considered a risk factor for increased homocysteine levels. High levels of homocysteine in the blood increase the risk of Atherosclerosis and cardiovascular diseases. Furthermore, anemia as well as general exhaustion and tiredness can be the result of low blood levels of vitamin B12. Numbness or recurring tingling can be signs of such a deficiency.