Vitamin B12: Foods containing this micronutrient are exclusively of animal origin in their natural form. As this vitamin is also one of the few that humans cannot produce themselves, it must be obtained from food or from special vitamin supplements.

Vegans and vegetarians in particular are dependent on foods that have been specially fortified with vitamin B12 or on appropriate vitamin supplements for their vitamin B12 intake. Read the most important questions and answers regarding vitamin B12 in this article.

What is vitamin B12?

Vitamin B12 is a water-soluble vitamin also known as cobalamin. It is one of eight B vitamins and plays an important role in the function of the nervous system and the production of red blood cells.

Those who do not consume enough or any vitamin B12 foods are at high risk of suffering from symptoms such as anemia, fatigue, weakness, constipation or depression.

What is vitamin B12 good for?

Vitamin B12 is important for many functions in the body. It is relevant for the nervous system as it improves the insulation of nerve fibers. A vitamin B12 deficiency can lead to nerve damage, which can manifest itself in symptoms such as tingling, numbness and weakness.

With regard to the blood, a lack of vitamin B12 leads to a loss of red blood cells. In this case, oxygen can no longer be transported effectively to the cells. This in turn leads to the typical symptoms of anemia: tiredness, weakness and shortness of breath.

Vitamin B12 also helps to prevent heart disease by lowering the concentration of homocysteine in the blood. This biomarker is associated with an increased risk of cardiovascular disease.

In addition to the aforementioned functions for the blood and nervous system, the vitamin also plays a role in DNA synthesis and in the formation of cell membranes.

This is the daily requirement for vitamin B12

As the human body can only store a very limited amount of vitamin B12, it is important to consume this vitamin regularly.

The daily requirement of vitamin B12 varies depending on age, gender and state of health. 2.4 micrograms corresponds to the recommended daily intake for adults.

Pregnant women usually need a little more, around 2.6 micrograms, breastfeeding women up to 2.8 micrograms per day.

People aged 50+ are advised to consume supplements or fortified foods, as the absorption of vitamin B12 may be limited from this age due to gastrointestinal problems.

People who eat a primarily vegan or vegetarian diet should pay particular attention to an adequate intake of vitamin B12, as it is not found in plant-based foods.

Specific dietary supplements or foods fortified with vitamin B12 are primarily recommended. Although the vitamin is also contained in algae, for example, the concentration is nowhere near sufficient to cover the requirement.

Which foods contain vitamin B12?

As already mentioned, vitamin B12 is mainly found in animal foods. It is best absorbed through cheese, fish and seafood, but also through eggs and meat. Liver and other animal offal are particularly good sources of vitamin B12.

Foods for vegans that are specifically fortified with vitamin B12 are cereals, soy milk and various meat substitutes. To preserve the vitamin B12 content as much as possible, these foods should be consumed raw or only lightly cooked if possible, as heating reduces the vitamin B12 content.

Colostrum is a natural food – rich in vitamin B12

With over 400 valuable nutrients – amino acids, trace elements, vitamins etc. – colostrum is one of the most valuable foods that Mother Nature provides us with – and it also contains natural amounts of vitamin B12.

Vitamin B12 deficiency

Symptoms of a vitamin B12 deficiency

When vitamin B12 deficiency occurs, a variety of symptoms and health problems can occur. Some of the most common vitamin B12 deficiency symptoms are:

• Tiredness and weakness
• Tingling or numbness in hands and feet
• Difficulty walking or coordination problems
• Pale or yellowish skin
• Inflammation of the oral mucosa or tongue
• Loss of appetite and weight loss
• Constipation or diarrhea
• Depression or confusion
• Memory problems or dementia

Please note that a vitamin B12 deficiency can also occur without accompanying symptoms. If you are concerned about your vitamin B12 status or have any of the symptoms described above, please consult a doctor and have your vitamin B12 level checked.

When should you take vitamin B12 foods?

If a deficiency is diagnosed, it is usually recommended to take vitamin B12 supplements to cover the requirement and alleviate the symptoms. The type and dosage of the vitamin B12 supplement depends on the respective deficiency and should be determined by a doctor or nutritionist.

People who follow a vegan or vegetarian diet or have a medical condition that affects the absorption of vitamin B12 may need to take vitamin B12 foods and supplements regularly to meet their requirements.

Please note that excessive intake of vitamin B12 can also have negative effects on your health. You should therefore only take vitamin B12 supplements on the recommendation of a doctor or nutritionist.

How long does it take to correct a vitamin B12 deficiency?

The time it takes to successfully correct a vitamin B12 deficiency depends on the severity of the deficiency: it can take several weeks to months.

In order to quickly compensate for a significant vitamin B12 deficiency, it may be necessary to administer the vitamin in the form of injections. The vitamin B12 level is then kept stable by taking food supplements.

A slight deficiency can be compensated for by taking vitamin B12 foods and supplements. However, the correct treatment also depends on the underlying cause and should be individually tailored.

Conclusion

Vitamin B12 cannot be sufficiently stored by the body and must therefore be regularly supplied. However, as it is only found in sufficient quantities in animal foods, the basic supply of foods containing vitamin B12 is not guaranteed for vegans and vegetarians. In this case, intake must be ensured either via special B12 supplements or fortified plant-based foods.

Rich foods such as colostrum are also ideal for the natural absorption of vitamin B12.