Vitamin B12 (cyanocobalamin) is vital for the nervous system and for the creation of DNA and RNA in every cell of your body, and also helps cells metabolize proteins, fats and carbohydrates as needed. And despite the fact that the body needs vitamin B12 to optimize many processes - from mood to digestion - people sometimes have no idea about the signs and symptoms of its deficiency. We explain where you can get this vitamin and who is at risk when it comes to critical deficiency.
Where is vitamin B12 found?
It is important to understand that vitamin B12 is not synthesized by either animals or plants, and its content in certain foods depends solely on how well the animal or plant retains this vitamin. Traditionally, animals do this better, so almost all sources of vitamin B12 are of animal origin.
To add B12 to your diet, you should first pay attention to: veal liver, salmon, beef, lamb, scallops, shrimp, sardines and cod. If you are more interested in plants, choose seaweed (kelp or blue-green), brewer's yeast, miso sauce and tofu. In the latter case, however, remember that the vitamin content in them is in any case several times less than in products of animal origin.
4 Reasons Why You Need Vitamin B12
Signs of vitamin B12 deficiency may include nervousness, depression, numbness in the legs and arms, rapid heartbeat, unmotivated fatigue, aggression or, on the contrary, apathy, problems with memory and concentration. Below are four reasons that mean you are at risk.
Are you a vegetarian or vegan?
The only way to get the full amount of vitamin B12 is to eat meat. So if you avoid animal products, you are guaranteed to be B12 deficient without proper supplementation. There is no need to make a moral choice: you can continue to follow the principles of a vegetarian diet by taking vitamin B12 in capsules or as part of a supplement.
Your age is over 50 years old.
Age brings wisdom and freedom of action, but unfortunately, age-related changes also reduce the body's ability to absorb vitamin B12 from food. By the way, symptoms such as memory changes and decreased concentration occur in older people precisely because of B12 deficiency.
You drink alcohol regularly.
Regularly does not mean every day and in unlimited quantities. Two glasses of wine after work as a Friday tradition also counts. The point here is that our liver plays an important role in storing B12: so enjoy the bar with good company, but always order a salmon burger or steak medium rare to avoid unpleasant consequences.
You have been diagnosed with diabetes.
Even if you eat meat regularly, if you are diagnosed with diabetes, you are likely to be deficient in vitamin B12. However, low levels of B12 may increase the risk of cardiovascular disease in the long term and is associated with depression and anxiety disorders, as well as symptoms of Alzheimer's disease, autism and mental illness. Bottom line: B12 deficiency can be devastating, but it can easily be avoided by taking a supplement. Remember also that it is almost impossible to overdo the amount of B12 - since it is a water-soluble vitamin, it is naturally excreted from the body if the norm is exceeded.
Vitamin B12 is very important for the health of the brain, nervous system, DNA synthesis and blood cell formation. Essentially, it is food for the brain. Its use is key at any age, but especially as the body ages - vitamin B12 deficiency is associated with cognitive impairment. Even moderate deficiency can lead to decreased mental abilities and chronic fatigue. One of the most important vitamins for vegetarians, since the largest amount of it is found in animal products.
Also known as: cobalamin, cyanocobalamin, hydroxocobalamin, methylcobalamyl, cobamamide, Castle's external factor.
History of discovery
In the 1850s, an English physician described a fatal form of anemia, attributing it to abnormal stomach lining and a lack of stomach acid. Patients experienced symptoms of anemia, tongue inflammation, skin numbness and abnormal gait. There was no cure for the disease and it was invariably fatal. The patients were exhausted, hospitalized and had no hope of treatment.
George Richard Minot, MD, of Harvard, had the idea that substances in food could help patients. In 1923, Minot teamed up with William Parry Murphy, building on the previous work of George Whipple. In this study, dogs were made to become anemic and then tried to determine which foods restored red blood cells. Vegetables, red meat, and especially liver were effective.
In 1926, at a convention in Atlantic City, Minot and Murphy reported a sensational discovery - 45 patients with pernicious anemia were cured by taking large amounts of raw liver. Clinical improvement was evident and usually occurred within 2 weeks.
For this, Minot, Murphy and Whipple received the Nobel Prize in Medicine in 1934. Three years later, William Castle, also a Harvard scientist, discovered that the disease was related to some factor in the stomach.
People with their stomachs removed often died from pernicious anemia, and eating liver did not help. This factor, present in the gastric mucosa, was called "intrinsic factor" and was necessary for the normal absorption of "extrinsic factor" from food. The “intrinsic factor” was absent in patients with pernicious anemia. In 1948, the "extrinsic factor" was isolated in crystalline form from the liver and published by Karl Folkers and his co-workers. It was called vitamin B12.
In 1956, British chemist Dorothy Hodgkin described the structure of the vitamin B12 molecule, for which she received the Nobel Prize in Chemistry in 1964. In 1971, organic chemist Robert Woodward announced the successful synthesis of the vitamin after ten years of attempts.
The fatal disease could now be easily cured by injections of pure vitamin B12 and without side effects. The patients recovered completely.
The approximate presence (mcg/100 g) of vitamin is indicated:
Daily requirement for vitamin B12
| The recommended intake of vitamin B12 is determined by the nutrition committees in each country and ranges from 1 to 3 micrograms per day. | For example, the standard set by the US Food and Nutrition Board in 1998 is as follows: |
| In 1993, the European Committee on Nutrition established the daily intake of vitamin B12: | Age |
| Men: mg/day (International Units/day) | Age |
| European Union (including Greece) | 1.4 mcg/day |
| Belgium | France |
| 2.4 mcg/day | Age |
| Germany, Austria, Switzerland | 3.0 mcg/day |
| Ireland | Italy |
| Nordic countries | 2.0 mcg/day |
| Portugal | France |
| Spain | 2.0 mcg/day |
| Great Britain | 1.5 mcg/day |
| USA | 1.4 mcg/day |
| World Health Organization, Food and Agriculture Organization of the United Nations | 1.4 mcg/day |
The need for vitamin B12 increases in the following cases:
- in older people, the secretion of hydrochloric acid in the stomach often decreases (which leads to a decrease in the absorption of vitamin B12), and the number of bacteria in the intestines increases, which may reduce the level of vitamin available to the body;
- with atrophic gastritis, the body’s ability to absorb natural vitamin B12 from food decreases;
- with pernicious (pernicious) anemia, the body lacks a substance that helps absorb B12 from the digestive tract;
- during gastrointestinal operations (for example, truncation of the stomach or its removal), the body loses cells that secrete hydrochloric acid and contain an internal factor that promotes the absorption of B12;
- in people following a diet that does not contain animal products; as well as in infants whose nursing mothers are vegetarian or vegan.
In all of the above cases, a deficiency of vitamin B12 may occur in the body, which can lead to very serious consequences.
To prevent and treat such conditions, doctors prescribe taking a synthetic vitamin orally or by injection.
Physico-chemical properties of vitamin B12
In fact, vitamin B12 is a whole group of substances containing cobalt.
It includes cyanocobalamin, hydroxocobalamin, methylcobalamin and cobamide. In the human body, cyanocobalamin is the most active.
Vitamin B12 is involved in the formation of genes, protects nerves and helps with metabolism. However, in order for this water-soluble vitamin to function properly, it must be adequately consumed and absorbed. Various factors contribute to this.
In food, vitamin B12 is combined with a certain protein, which, under the influence of gastric juice and pepsin, dissolves in the human stomach.
When B12 is released, a binding protein attaches to it and protects it while it is transported to the small intestine. Once the vitamin is in the intestines, a substance called “intrinsic factor B12” separates the vitamin from the protein. This allows vitamin B12 to enter the bloodstream and perform its functions. In order for B12 to be properly absorbed by the body, the stomach, small intestine and pancreas must be healthy. In addition, a sufficient amount of intrinsic factor must be produced in the gastrointestinal tract. Drinking large amounts of alcohol can also affect the absorption of vitamin B12 by reducing stomach acid production.
Beneficial properties and its effect on the body
Interaction with other elements
- While numerous diseases and medications can negatively impact the effectiveness of vitamin B12, certain nutrients can support its effects or even make them possible altogether: folic acid
- : this substance is a direct “partner” of vitamin B12. It is responsible for converting folic acid back into its biologically active form after various reactions - in other words, it reactivates it. Without vitamin B12, the body quickly suffers from functional folic acid deficiency, since it remains in our body in a form unsuitable for it. On the other hand, vitamin B12 also requires the presence of folic acid: in one reaction, folic acid (more specifically methyltetrahydrofolate) provides a methyl group for vitamin B12. Methylcobalamin then transfers to a methyl group on homocysteine, causing it to become methionine.: The second biologically active form of vitamin B12, adenosylcobalamin, requires biotin (also known as vitamin B7 or vitamin H) and magnesium to perform its important function in mitochondria. In the case of biotin deficiency, a situation may arise where there is sufficient adenosylcobalamin, but it is useless because its reaction partners cannot be formed. In these cases, symptoms of vitamin B12 deficiency may occur although B12 levels in the blood remain normal.
- On the other hand, a urine test shows a vitamin B12 deficiency when in fact there is none. Supplementing with vitamin B12 would also not resolve the associated symptoms, since vitamin B12 simply remains ineffective due to biotin deficiency. Biotin is very sensitive to free radicals, so getting additional biotin becomes necessary in cases of stress, strenuous exercise and illness. calcium
- : The absorption of vitamin B12 in the intestine via intrinsic factor is directly dependent on calcium. In cases of calcium deficiency, this method of absorption becomes extremely limited, which can lead to a slight deficiency of vitamin B12. An example of this is taking metaphenine, a diabetes drug that reduces calcium levels in the intestines to such an extent that many patients develop B12 deficiency. However, studies have shown that this can be compensated for by the simultaneous administration of vitamin B12 and calcium. As a result of an unhealthy diet, many people suffer from hyperacidity. This means that most of the calcium consumed is used to neutralize acid. Thus, excessive acidity in the intestines can lead to problems with B12 absorption. A lack of vitamin D can also lead to calcium deficiency. In this case, it is advised to take vitamin B12 with calcium to optimize the rate of absorption of intrinsic factor. vitamins B2 and B3
: They help convert vitamin B12 after it is converted into its bioactive coenzyme form.
Absorption of vitamin B12 with other foods
Research shows that consuming the right ratio of folic acid and B12 may improve health, strengthen the heart, and reduce the risk of developing Alzheimer's disease; however, if there is too much acid, it can interfere with B12 absorption and vice versa. Thus, maintaining optimal amounts of each is the only way to prevent deficiency from occurring. Folic acid is rich in leafy greens, beans, and broccoli, while B12 is found primarily in animal foods such as fish, organic and lean meats, dairy products, and eggs. Try combining them!
Natural B12 or dietary supplements?
Like any other vitamin, B12 is best obtained from natural sources. There are studies that synthetic food additives can be harmful to the body. In addition, only a doctor can determine the exact amount of a particular substance necessary for health and well-being. However, in some cases, synthetic vitamins cannot be avoided.
In dietary supplements, vitamin B12 is usually present as cyanocobalamin, a form that the body readily converts into the active forms methylcobalamin and 5-deoxyadenosylcobalamin. Dietary supplements may also contain methylcobalamin and other forms of vitamin B12. Current evidence shows no differences between forms with regard to absorption or bioavailability. However, the body's ability to absorb vitamin B12 from dietary supplements is largely limited by intrinsic factor capacity. For example, only about 10 mcg of a 500 mcg oral supplement is actually absorbed by healthy individuals.
Vegetarians and vegans especially need to think about additional consumption of vitamin B12. B12 deficiency among vegetarians depends mainly on the type of diet they follow. Vegans are at greatest risk. Some B12-fortified grain products are a good source of the vitamin and often contain more than 3 mcg of B12 for every 100 grams. Additionally, some brands of nutritional yeast and cereals are fortified with vitamin B12. A variety of soy products, including soy milk, tofu and meat substitutes, also contain synthetic B12. It is important to look at the ingredients in a product as not all are fortified with B12 and the amount of the vitamin may vary.
Various infant formulas, including soy-based ones, are fortified with vitamin B12. Newborns receiving formula have higher levels of vitamin B12 than breastfed babies.
- While exclusive breastfeeding is recommended for the first 6 months of a baby's life, adding a fortified formula with vitamin B12 during the second half of infancy can be quite beneficial.
- Make sure your diet includes a reliable source of vitamin B12, such as fortified foods or dietary supplements. Generally, it is not enough to consume only eggs and dairy products.
- Ask your healthcare provider to check your B12 levels once a year.
- Make sure your vitamin B12 levels are normal before and during pregnancy and if you are breastfeeding.
- Older vegetarians, especially vegans, may need higher doses of B12 due to age-related issues.
Higher doses will likely be needed for people who are already deficient. According to professional literature, doses ranging from 100 mcg per day (for children) to 2000 mcg per day (for adults) are used to treat people with vitamin B12 deficiency.
| The following table contains a list of foods that can be included in a vegetarian and vegan diet and are great for maintaining normal B12 levels in the body: | Product | Vegetarianism | Veganism |
| Comments | Cheese | Yes | No |
| An excellent source of vitamin B12, but some types contain higher amounts than others. Swiss cheese, mozzarella, feta are recommended. | Cheese | Yes | Eggs |
| The largest amount of B12 is found in the yolk. The richest in vitamin B12 are duck and goose eggs. | Cheese | Yes | |
| Milk | Cheese | Yes | |
| Yogurt | Cheese | Cheese | Vegetarian spreads with nutritional yeast |
Most spreads can be consumed by vegans. However, you need to pay attention to the composition of the product, since not all spreads are enriched with vitamin B12.
Application in official medicine
- Health Benefits of Vitamin B12:
- Promotes brain health: Low levels of vitamin B12 have been seen to increase the risk of developing Alzheimer's disease in older men and women. B12 helps maintain low homocysteine levels, which may play a role in the development of Alzheimer's disease.
- It is also important for concentration and may help reduce symptoms of ADHD and poor memory.
- May prevent depression: Numerous studies have demonstrated a correlation between depression and vitamin B12 deficiency. This vitamin is necessary for the synthesis of a neurotransmitter associated with mood regulation. One study, published in the American Journal of Psychiatry, looked at 700 women with disabilities over the age of 65. Researchers have found that women with vitamin B12 deficiency are twice as likely to suffer from depression.
- Prevention of anemia and healthy blood formation: Vitamin B12 is essential for the healthy production of red blood cells of normal size and maturity. Immature and inappropriately sized red blood cells can lead to lower oxygen levels in the blood and general symptoms of weakness and exhaustion.
Maintaining Optimal Energy Levels: As one of the B vitamins, vitamin B12 helps convert proteins, fats and carbohydrates into fuel for our body. Without it, people often experience chronic fatigue. Vitamin B12 is also essential for neurotransmitter signaling that helps muscles contract and maintain energy levels throughout the day.
- Vitamin B12 in dosage form can be prescribed in the following cases:
- with hereditary vitamin deficiency (Immerslud-Grasbeck disease).
- It is prescribed by injection, first for 10 days, and then once a month throughout life. This therapy is effective for people with vitamin absorption disorders;
- with pernicious anemia. Typically in the form of injections, oral or nasal medications;
- with vitamin B12 deficiency;
- in case of cyanide poisoning;
- with high levels of homocysteine in the blood. Taken in combination with folic acid and vitamin B6;
- for an age-related eye disease called age-related macular degeneration;
In modern medicine, the three most common synthetic forms of vitamin B12 are cyanocobalamin, hydroxocobalamin, and cobabmamide.
The first is used in the form of intravenous, intramuscular, subcutaneous or intralumbar injections, as well as in the form of tablets. Hydroxocobalamin can only be injected under the skin or into the muscles. Cobamamide is given by injection into a vein or muscle, or taken orally. It is the fastest acting of the three types. In addition, these drugs exist in the form of powders or ready-made solutions.
And, without a doubt, vitamin B12 is often included in multivitamin preparations.
Use of vitamin B12 in folk medicine
Traditional medicine, first of all, advises taking foods rich in vitamin B12 for anemia, weakness, and a feeling of chronic fatigue. Such products are meat, dairy products, and liver.
- There is an opinion that vitamin B12 may have a positive effect on psoriasis and eczema.
- Therefore, traditional doctors advise using ointments and creams that contain B12, externally and in the form of courses of treatment.
- Norwegian scientists have found that low levels of vitamin B12 in infants are associated with subsequent decline in children's cognitive abilities. The study was conducted among Nepali children as vitamin B12 deficiency is very common in South Asian countries. Vitamin levels were first measured in newborns (2 to 12 months of age) and then in the same children 5 years later. Children whose B12 levels were lower performed worse on tests such as putting together a puzzle, recognizing letters, and interpreting other children's emotions. Vitamin deficiency was most often caused by insufficient consumption of animal products due to the low standard of living in the country.
- A first-of-its-kind long-term study conducted by The Ohio State University Cancer Research Center shows that long-term use of vitamin B6 and B12 supplements leads to an increased risk of lung cancer in men who smoke. Data were collected from more than 77 thousand patients who took 55 micrograms of vitamin B12 every day for 10 years. All participants were between 50 and 76 years of age and were enrolled in the study between 2000 and 2002. As a result of observations, it was revealed that men who smoked had a four times higher risk of developing lung cancer than those who did not take B12.
- A recent study suggests that taking certain vitamins such as B12, D, coenzyme Q10, niacin, magnesium, riboflavin or carnitine may have a therapeutic effect on migraine attacks.
This neurovascular disease affects 6% of men and 18% of women worldwide and is a very serious condition. Some scientists say it may be due to a lack of antioxidants or mitochondrial dysfunction. As a result, these vitamins and microelements, having antioxidant properties, can improve the patient’s condition and reduce the symptoms of the disease.
The use of vitamin B12 in cosmetology
- a mask containing vitamins B2, B6, B12 (from ampoules), almond oil and burdock oil (a tablespoon each), 1 raw chicken egg. All ingredients are mixed and applied to hair for 5-10 minutes;
- a mixture of vitamin B12 (1 ampoule) and 2 tablespoons of red pepper.
- With such a mask you need to be extremely careful and apply it only to the roots of your hair. It will strengthen the roots and accelerate hair growth.
You need to keep it for no longer than 15 minutes;
mask with vitamin B12 from an ampoule, a teaspoon of castor oil, a teaspoon of liquid honey and 1 raw chicken yolk. This mask can be washed off an hour after application;
The positive effect of vitamin B12 is observed when it is applied to the skin. It is believed that it helps smooth out the first wrinkles, tone the skin, renew its cells and protect it from the harmful influences of the external environment. Cosmetologists advise using pharmaceutical vitamin B12 from an ampoule, mixing it with a fatty base - be it oil, sour cream or Vaseline. An effective anti-aging mask is a mask made from liquid honey, sour cream, chicken egg, lemon essential oil, with the addition of vitamins B12 and B12 and aloe vera juice. This mask is applied to the face for 15 minutes, 3-4 times a week. In general, vitamin B12 for skin combines well with cosmetic oils and vitamin A. However, before using any cosmetic substance, it is worth testing for allergies or adverse skin reactions.
Dogs rarely show signs of vitamin B12 deficiency, but they still need it for normal growth and development. The best sources of B12 are liver, kidneys, milk, eggs and fish. In addition, most ready-made feeds are already fortified with essential vitamins and minerals, including B12.
Cats need about 20 mcg of vitamin B12 per kilogram of body weight to maintain normal growth, pregnancy, lactation and hemoglobin levels. Studies show that kittens can go without vitamin B12 for 3-4 months without noticeable consequences, after which their growth and development slows down significantly until it stops completely.
The main source of vitamin B12 for ruminants, pigs and poultry is cobalt, present in soil and feed. Vitamin deficiency manifests itself in slow growth, poor appetite, weakness, and nervous diseases.
Use of vitamin B12 in crop production
For many years, scientists have been trying to find a way to obtain vitamin B12 from plants, since its main natural source is animal products. Some plants are able to absorb the vitamin through their roots and thus become enriched with it.
For example, barley grains or spinach contained significant amounts of vitamin B12 after adding fertilizer to the soil. Thus, thanks to such research, options are expanding for people who cannot get enough vitamin from its natural sources.
- Myths about vitamin B12
- Bacteria in the oral cavity or gastrointestinal tract independently synthesize sufficient amounts of vitamin B12.
- If this were true, vitamin deficiency would not be so common. The vitamin can only be obtained from animal products, artificially enriched foods, or food supplements. Adequate amounts of vitamin B12 can be obtained from fermented soy products, probiotics, or algae (such as spirulina). In fact, these products do not contain vitamin B12, and its content in algae is very controversial.
Even though it is present in spirulina, it is not the active form of vitamin B12 needed by the human body.
It takes 10 to 20 years for vitamin B12 deficiency to develop.
Clinical cases of vitamin B12 deficiency are extremely rare, and in most cases they are caused by serious metabolic disorders, diseases, or a complete rejection of foods containing the vitamin. Only a doctor can determine whether there is a lack of a substance in your body by conducting special studies. However, if serum B12 levels approach minimum levels, some symptoms and discomfort may occur. The most difficult thing in this situation is to determine whether your body really lacks vitamin B12, since its deficiency can masquerade as many other diseases. Symptoms of vitamin B12 deficiency may include:
- irritability, suspicion, personality changes, aggression;
- apathy, drowsiness, depression;
- dementia, decreased intellectual abilities, memory impairment;
- in children – developmental delay, manifestations of autism;
- unusual sensations in the limbs, tremors, loss of sense of body position;
- weakness;
- changes in vision, damage to the optic nerve;
- incontinence;
- problems of the cardiovascular system (ischemic attacks, stroke, myocardial infarction);
- deep vein thrombosis;
- chronic fatigue, frequent colds, loss of appetite.
As you can see, vitamin B12 deficiency can “masquerade” as many diseases, and all because it plays a very important role in the functioning of the brain, nervous system, immunity, circulatory system and DNA formation. That is why it is necessary to check the level of B12 in the body under medical supervision and consult a specialist about suitable treatments.
Vitamin B12 is considered to have a very low toxicity potential, so medicine has not established borderline levels of consumption and signs of vitamin excess. There is an opinion that excess vitamin B12 is eliminated from the body on its own.
Interactions with drugs
Some medications can affect the level of vitamin B12 in the body.
- Such drugs are:
- chloramphenicol (chloromycetin), a bacteriostatic antibiotic that affects vitamin B12 levels in some patients;
- drugs used to treat stomach ulcers and reflux; they can interfere with the absorption of B12, slowing the release of stomach acid;
If you take these or any other medications on a regular basis, you should consult with your doctor about their effect on your body's levels of vitamins and minerals.
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Good day, curious readers of my blog. Is cyanocobalamin often present in your diet? Don't be scared by this scary name - this is not some outlandish product. In fact, this is the second name that vitamin B12 received. Believe me, this cobalt-containing element is simply irreplaceable for every person. And I intend to convince you of this today. If you are ready, then listen.
Vitamin B12 has a special effect on our mood, energy levels, memory, heart, digestion and so on. This is one of the most important elements. It affects the following processes occurring in the body:
- DNA synthesis;
- ensures hormonal balance;
- maintains healthy nervous, respiratory and cardiovascular systems;
- removes homocysteine;
- lipotropic function;
- participates in the synthesis of hemoglobin and leukocytes;
- supports reproductive function;
- takes part in splitting.
Deficiency Symptoms
Due to the importance of B12 for the body, a deficiency of this element is very difficult to miss. It will manifest itself in a variety of negative symptoms. If you lack this substance, you may feel overwhelmed or unfocused in your body.
Additional symptoms in adults are ( 1 ):
- muscle pain, joint pain and weakness;
- difficulty breathing or shortness of breath;
- dizziness;
- poor memory;
- inability to concentrate on business;
- mood changes (depression and anxiety);
- heartbeat disturbance;
- poor dental health, including bleeding gums and mouth ulcers;
- digestive problems such as nausea, diarrhea, or cramps;
- poor appetite.
In more severe forms, deficiency can cause pernicious anemia. This is a dangerous disease that can lead to memory loss, confusion and even long-term dementia.
There are 2 groups of people who are at increased risk of B12 deficiency. These are elderly people and vegetarians ( 2 )
Representatives of the first group are very susceptible to vitamin deficiency because they have digestive disorders. As a rule, in older people the production of gastric juice is reduced. But it is so important for the absorption of nutrients by the body.
As for vegetarians, their deficiency of vitamin B12 is understandable. The best sources of this element are animal products. But vegetarians don't eat them.
Also, a deficiency of this element is observed in smokers. The reason for this is that nicotine can block the absorption of elements from food. A lack of vitamin B12 is also diagnosed in people suffering from anemia and digestive disorders. And people who abuse alcoholic beverages have a deficiency of this element.
How to determine B12 deficiency
The diagnosis of deficiency of this vitamin is made after measuring its level in the blood serum. However, research shows that such research is not always objective. About 50% of patients with vitamin B12 deficiency have normal levels of this element. ( 3 )
There are more accurate screening options to detect vitamin deficiency. But they, as a rule, do not give 100% accurate results ( 4 ). Therefore, if you suspect that you are deficient in this element, get tested first. If the test result shows everything is normal, talk to your doctor about additional tests.
What foods contain vitamin B12
According to a 2007 study, the absorption of vitamin B12 from food in adults is about 50%. However, in reality this figure is often much lower. ( 5 )
The best food sources of vitamin B12 are meat, fish and poultry, organ meats and eggs.
Although the cobalt-containing element is absorbed worse from eggs - only about 9% is absorbed by the body. Vegetables and fruits do not contain this element at all.
For vegans and vegetarians, I have sad news. Such a super-duper product as blue-green algae is a very poor substitute for vitamin B12 ( 6 ). Therefore, those who adhere to a vegetarian diet must take vitamin complexes.
In general, the exact level of absorption depends on the health of the person’s digestive system. Below I present to your attention the best sources that supply the body with the vitamin (3 mcg for an adult is accepted as the norm).
With the help of these foods, you can eliminate the deficiency of element b12. To do this, you just need to increase your consumption of such foods.
Instructions for use
The body's daily need for this element depends on the person's age. It can vary from 0.4 mcg to 3 mcg.
So, the daily norm for children is:
- 0-6 months – 0.4 mcg;
- 6-12 months – 0.5 mcg;
- 1-3 years – 0.9 -1 mcg;
- 4-6 years – 1.5 mcg;
- 7-10 years – 2.0 mcg.
For adults, this figure increases to 3 mcg. The only exceptions are pregnant and nursing mothers, as well as athletes. For them, the daily dosage is 4-5 mcg. However, only a doctor can determine the body’s exact need for a cobalt-containing element. And then after the patient passes certain tests.
Compared to other vitamins, we do not need very large amounts of B12. But it is extremely important to replenish its reserves daily. Therefore, to maintain the recommended level, it is necessary to eat foods rich in this element.
In addition, vitamin B12 can be taken in tablets that are placed under the tongue or in spray form. In addition, this drug is also available in ampoules. Since this element is water-soluble, the body can flush out all excess with urine and it is impossible to get an overdose. Therefore, cyanocobalamin is safe and non-toxic.
It is important to remember that vitamin B12, intended for oral administration, has low bioavailability - when it enters the stomach, only 40% of the drug is absorbed by the body. But intravenous injections are characterized by greater bioavailability - up to 98% of the active substance is absorbed.
Despite the safety of the drug, I do not recommend self-medication. The intake of this vitamin and its dosage should be agreed with your doctor. Otherwise, the price of experimenting with your health will be too high.
Top 9 Benefits of Vitamin B12
Here I have highlighted the most striking advantages of this element. Take a look and you might want to reconsider your diet in favor of consuming more meat products.
- Supports metabolism. Vitamin B12 is necessary for the conversion of vitamin B, which is used as energy by the body. Therefore, people with a deficiency of this element often complain of fatigue. It is also essential for neurotransmitters, which help muscles contract and give you energy.
- Prevents memory loss. B12 deficiency can cause various neurological and psychiatric disorders. The role of this element in the regulation of the nervous system is high. Therefore, this vitamin is used to reduce the risk of developing neurodegenerative diseases, including Alzheimer's disease and dementia. ( 7 ) (8 )
- Improves mood and learning ability. There have been many studies showing that B12 helps regulate the nervous system. It also reduces depression and anxiety. ( 9
) This element is also necessary for concentration and cognitive processes (such as learning). Therefore, its lack can lead to difficulty focusing.
- Supports heart health. The vitamin helps reduce elevated homocysteine levels. But today it is considered the main risk factor for the development of cardiovascular diseases. (10) Homocysteine is an amino acid. The content of vitamin B complex in the body depends on its concentration in the blood. There is also evidence that B12 may help control high cholesterol and blood pressure. And group B elements can control atherosclerotic diseases. (eleven)
- Essential for healthy skin and hair. Vitamin B12 is important for healthy skin, hair and nails. The reason for this is that it plays a special role in cell reproduction. Plus, this element reduces redness, dryness, inflammation and acne. It can be applied to the skin for psoriasis and eczema. In addition, which includes cyanocobalamin, it reduces hair fragility and helps nails become stronger.
- Promotes digestion. This vitamin helps in the production of digestive enzymes to break down food in the stomach. This helps create an environment for the development of beneficial bacteria in the intestines. Destroying harmful bacteria in the digestive tract and keeping the good ones present is what prevents digestive disorders. In particular, problems such as inflammatory bowel disease are prevented.
- Necessary for pregnant women. B12 is needed to create nucleic acid (or DNA - the basic genetic material). Well, it is used to create our body. Therefore, this element is the main nutrient for growth and development. It is also a vital component in helping a healthy pregnancy. The vitamin also interacts with folic acid in the body. This reduces the risk of birth defects.
- May help prevent cancer. This vitamin is currently being studied as an aid in reducing the risk of certain types of cancer. Its properties are enhanced by simultaneous intake of the element with folic acid (12). Plus, some preliminary research suggests it may benefit the immune system. This means that b12 potentially helps in the fight against cancer. In particular, it fights cervical, prostate and colon cancer.
- Prevents anemia. Vitamin B12 is essential for creating normal levels of red blood cells. Thanks to this, the development of megaloblastic anemia is prevented. Its symptoms are chronic fatigue and weakness. ( 13 )
Interactions with other drugs
The absorption of vitamin B12 may be difficult in case of alcoholism or smoking. Moreover, long-term use of antibiotics reduces the stomach's ability to absorb the cobalt-containing element. As a result, the body does not receive enough vitamin B12. And potassium supplements can also reduce the absorption of this substance.
For this reason, anyone taking stomach medications should consult their doctor. In your case, you may need to take additional vitamin supplements.
I'm sure today's article has helped you take a fresh look at vitamin B12. And now you understand that not receiving this element can cause serious problems. It is very important to know this. Therefore, share the link to this article with your friends on social networks. And, there are still so many useful and interesting things prepared for you. And that’s all for today – see you again!
Vitamin B12 (Cobalamin, cyanocobalamin) - physiological role, signs of deficiency, content in food. Instructions for use of vitamin B12
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Vitamin B 12 is a compound that has a very important ability to regulate hematopoiesis, ensuring the formation of normal-shaped red blood cells with full functions. This is why vitamin B 12 is often called antianemic factor .Name and forms of vitamin B 12
Vitamin B 12 is the common name for two chemical variants of the cobalamin molecule that have vitamin activity. These variants of the molecule are called vitamers and are, in fact, varieties of the same substance, differing from each other in spatial orientation. Vitamin B 12 consists of two vitamers - cyanocobalamin And Hydroxycobalamin. The names of both vitamers are the names of vitamin B 12. However, at present, the name cyanocobalamin is usually used to refer to vitamin B 12, since it is in this form that most of this substance enters the human body. In addition, there are two other active forms of vitamin B 12 ( methylcobalamin And deoxyadenosylcobalamin
), which are formed from cyanocobalamin and hydroxycobalamin in the human body. It is in active forms that vitamin B 12 performs its physiological functions. The names of active forms are practically not used to designate vitamin B 12.
Why is vitamin B 12 needed - physiological role
Vitamin B 12 in the human body has the following physiological effects:1. Ensures the formation of normal shaped red blood cells with full functions.
2. Prevents the destruction of red blood cells.
3. Provides coverage of nerve fibers with the myelin sheath, necessary for transmitting impulses and protecting the structure from the negative effects of external factors.
4. Prevents fatty degeneration of the liver, kidneys, spleen, heart and other organs.
The listed physiological effects are provided at the molecular level, at which vitamin B 12 activates and supports certain biochemical transformations. At first glance, it is difficult to imagine, but in fact, every biochemical transformation in the body that occurs at the molecular level has its own “physiological” reflection in the form of an effect at the level of organs and tissues. Let's consider how vitamin B 12 provides its physiological effects at the molecular level.
Active forms of vitamin B 12 ensure the normal functioning of enzymes from the class of reductases, which, in turn, convert folic acid into tetrahydrofolic acid. And tetrahydrofolic acid activates the process of cell division and, therefore, ensures the normal process of regeneration of organs and tissues, maintaining them in a young and fully functioning state. Activation of cell division is especially important for rapidly renewing tissues, such as blood cells, mucous membranes, epidermis, etc. It is thanks to the influence of vitamin B 12 that these tissues are maintained in a normal state.
In addition, cobalamin's ability to activate cell division can prevent megaloblastic anemia. The fact is that with a deficiency of vitamin B 12, the precursor cells of red blood cells grow, but do not divide, as a result of which giant red blood cells (megaloblasts) are formed in small quantities. Such red blood cells contain little hemoglobin and cannot penetrate small vessels due to their size, resulting in megaloblastic anemia. Vitamin B 12 stimulates the timely division of progenitor cells, resulting in the formation of a large number of normal red blood cells containing hemoglobin in sufficient concentration.
The formation of the myelin sheath on nerve fibers is impossible without a sufficient amount of vitamin B12, since its active form ensures the conversion of methylmalonic acid into succinic acid, which is a necessary structural component of myelin. If there is not enough vitamin B 12, then succinic acid is not formed in the required amount, as a result of which the nerve fiber remains demyelinated. The absence of myelin leads to impaired sensitivity, poor conduction of impulses from the brain to the muscles and back, resulting in numbness of the limbs, tingling, a feeling of “pins and needles” and other symptoms of nerve fiber degeneration.
Prevention of fatty degeneration of various organs is ensured due to the ability of vitamin B 12 to activate the conversion of homocysteine to methionine. Methionine, in turn, is necessary for the process of removing excess fat by the liver.
Absorption and excretion of vitamin B 12
Vitamin B 12 is normally absorbed into the blood from the small intestine. However, absorption of this vitamin is possible only in the presence of a small protein compound called Castle's intrinsic factor
and is produced by stomach cells. If the intrinsic Castle factor is absent, then vitamin B 12 supplied with food or in tablet form will not be able to be absorbed into the bloodstream and the person will develop its deficiency. Since Castle factor is produced by the cells of the stomach, various pathologies of the stomach may interfere with the absorption of vitamin B12. However, recent studies have shown that in high dosages (more than 200 mcg per day), vitamin B 12 can be absorbed into the blood without connection with the Castle factor. But such dosages of the vitamin can only be achieved by regularly taking cyanocobalamin tablets. In general, the absorption of cobalamin into the blood from food occurs in the following successive stages:
1.
Formation of the Castle factor + cobalamin complex;
2.
Entry of the complex into the small intestine and its passage through the wall into the portal vein of the liver;
3.
Disintegration of the complex and release of vitamin B 12;
4.
Transfer of free vitamin B 12 to all organs.
In organ cells, vitamin B 12 is converted into active forms - methylcobalamin and deoxyadenosylcobalamin, in which it exerts its physiological effects. After performing the functions, the active forms of vitamin B 12 are again transferred into the blood and delivered to the liver and kidneys, from where they are excreted in urine and feces.
Vitamin B 12 can accumulate in the liver, creating a depot that lasts a person for about 3 to 4 years.
Lack of vitamin B 12 - symptoms
If there is a lack of vitamin B 12 in the body, a person develops the following diseases or clinical symptoms:- Megaloblastic anemia;
- Increased fatigue;
- Funicular myelosis (degeneration of areas of the spinal cord);
- Paresthesia (feeling of goosebumps, tingling on the skin, etc.);
- Paralysis accompanied by dysfunction of the pelvic organs;
- Dry tongue, colored bright red, on the surface of which tingling and burning may be felt;
- Decreased or complete absence of appetite;
- Unpleasant body odor;
- Ahilia (zero acidity of gastric juice);
- Erosion and ulcers on the mucous membranes of various organs (mouth, throat, nose, bronchi, intestines, vagina, etc.);
- Heaviness when walking;
- Yellowing of the skin;
- Shortness of breath and irregular heart rhythm during physical exertion;
- Patchy hair loss;
- Ulceration of the corners of the mouth;
- Glossitis (inflammation of the tongue);
- Seborrheic dermatitis on certain areas of the skin of the body and face, especially near the nose or mouth;
- Inflammation and itching of the skin in the genital area in men and women;
- Redness, itching, burning and sensitivity of the eyes to light;
- Darkening of vision;
- Formation of cataracts;
- Personality degradation.
Vitamin B 12 deficiency: causes, symptoms, consequences - video
Vitamin B 12 – which foods contain it?
Vitamin B 12 is the only compound with vitamin activity that is not synthesized by plants and animals. This vitamin is produced only by microorganisms and must enter the human body from outside as part of food. A small amount of vitamin B 12, which is synthesized in the large intestine by its own microflora, is not absorbed because it cannot rise to the overlying parts of the intestine, where this compound is absorbed into the bloodstream. The main sources of vitamin B 12 are animal products, fish and seafood, such as:
- Beef liver (60 mcg of vitamin B 12 per 100 g of product);
- Pork liver (30 mcg per 100 g);
- Beef kidneys (25 mcg);
- Octopus (20 mcg);
- Chicken liver (16 mcg);
- Mackerel (12 mcg);
- Mussels (12 mcg);
- Sardine (11 mcg);
- Atlantic herring (10 mcg);
- Chum salmon (4.1 mcg);
- Beef (3 mcg);
- Notothenia (2.8 mcg);
- Sea bass (2.4 mcg);
- Lamb (2 – 3 mcg);
- Egg (1.95 mcg);
- Turkey fillet (1.6 mcg);
- Cod (1.6 mcg);
- Carp (1.5 mcg);
- Cottage cheese (1.32 mcg);
- Shrimp (1.1 mcg);
- Cheeses (1.05 - 2.2 mcg);
- Broiler chickens (0.2 – 0.7 mcg);
- Milk and sour cream (0.4 mcg);
- Yogurt (0.4 – 0.7 mcg).
Foods rich in vitamin B 12 - video
Vitamin B 12 – norm of consumption for people of different ages
At different age periods, the need for vitamin B 12 varies, which is associated with metabolic characteristics and the rhythm of life. Moreover, the need for cobalamin does not depend on the gender of the person. Therefore, for different age categories, regardless of gender, different daily intakes of vitamin B12 are recommended, ensuring the normal functioning of vital processes in all cells of the body. The consumption standards for vitamin B 12 for people of different ages are shown in the table.The given norms are called adequate consumption levels, which ensure full coverage of the body's needs for vitamin B 12 compounds. However, these adequate consumption levels are only valid for a healthy person living a measured and calm life. With physical activity, stress, emotional stress, smoking or drinking alcohol, the need for vitamin B 12 increases by 10–25%, which should be taken into account when planning your own diet.
The minimum acceptable safe level of vitamin B 12 intake in the diet is 1 mcg per day. The maximum amount of vitamin B 12 that can be consumed without any harm to health is 9 mcg per day.
Vitamin B 12 in the blood is normal
The content of vitamin B 12 in the blood is determined by colorimetric methods. In this case, blood is donated in the same way as for usual biochemical analysis. The normal level of vitamin B 12 in the blood varies among people of different ages, but does not depend on gender. Currently, the CIS countries have adopted the following standards for the content of vitamin B 12 in the blood at different age periods: - Newborns from 0 to one year – 118 – 959 pmol/l;
- Children over one year old and adults under 60 years old – 148 – 616 pmol/l;
- Adults over 60 years of age – 81 – 568 pmol/l.
In order to obtain correct test results that can be compared with the specified normal values, it is necessary to discontinue medications that affect the content of cyanocobalamin in the blood before taking the test, and also not to drink alcohol, fatty or fried foods. The test result may be underestimated if a person took the following drugs or underwent procedures within a few days before donating blood:
- Alcohol;
- Aminoglycoside antibiotics (for example, chloramphenicol, etc.);
- Aminosalicylic acid;
- Colchicine;
- Oral contraceptives;
- Pentamidine;
- Pyrimethamine;
- Anticonvulsants (for example, phenobarbital, phenytoin, etc.);
- Triamterene;
- Phenformin;
- Cholestyramine;
- Cimetidine;
- Irradiation of the small intestine with cobalt.
What vitamins B 12 exist for medical use?
Currently, the following chemical modifications of vitamin B 12 are used as active substances in preparations for medical use:- Cyanocobalamin;
- Hydroxocobalamin;
- Cobamamide.
Cyanocobalamin preparations have the weakest and slowest therapeutic effect. Hydroxocobalamin begins to have a therapeutic effect faster than cyanocobalamin, remains in the blood longer and is eliminated from the body by the kidneys more slowly. Thus, the duration of action of hydroxocobalamin also exceeds that of cyanocobalamin, so it can be administered less frequently, reducing the number of injections required for the full course of treatment.
Cobamamide has an almost instantaneous therapeutic effect, beginning to exert its physiological effects immediately after administration. In terms of the speed of development of the effect, cobamide is the best option for vitamin B 12. Therefore, if it is necessary to obtain a quick effect, for example, in severe and emergency conditions, it is necessary to use drugs containing vitamin B 12 in the form of cobamide. In terms of other properties, cobamide is comparable to hydroxocobalamin.
Vitamin B 12 with cobamide and cyanocobalamin is available in the form of lyophilized powder, ready-to-use solution and tablets. And vitamin B 12 in the form of hydroxocobalamin is available only in the form of a ready-to-use sterile solution.
Vitamin B 12 in ampoules - characteristics and names of drugs
Vitamin B 12 is produced in ampoules in two pharmaceutical forms:
1. Lyophilized powder for the preparation of solution for injection;
2. Ready-to-use sterile solution for injection.
Lyophilisate is preferable to a ready-made solution, since in this form the properties of vitamin B12 are better preserved during long-term storage.
In addition to dosage forms, vitamin B 12 in ampoules is available in three chemical varieties (cyanocobalamin, hydroxocobalamin and cobamide) under the following commercial names:
- Cobamamide lyophilisate (cobamamide) – ampoules containing 0.1 mg, 0.5 mg and 1 mg of the active substance;
- Oxycobalamin solution (hydroxocobalamin) – ampoules containing the active substance in dosages of 50 mcg/ml, 0.1 mg/ml and 1 mg/ml;
- Cyanocobalamin solution and lyophilisate (cyanocobalamin) – ampoules containing 30 µg/ml, 50 µg/ml, 100 µg/ml, 200 µg/ml and 500 µg/ml of the active substance;
- Cyanocobalamin bufus (cyanocobalamin) solution – ampoules containing 500 mcg/ml of active substance;
- Cyanocobalamin-Vial (cyanocobalamin) solution – ampoules containing 200 µg/ml and 500 µg/ml of the active substance.
Vitamin B 12 in tablets - characteristics and names of drugs
In the dosage form of tablets, vitamin B 12 is available only under two commercial names - Cobamamide and Cyanocobalamin. Moreover, both drugs contain as an active substance the same forms of vitamin B12, which are reflected in their names.Cobamamide tablets are available in three dosages - 0.1 mg, 0.5 mg and 1 mg. And Cyanocobalamin tablets contain 30 mcg, 50 mcg and 100 mcg of the active substance. Vitamin B 12 in tablet form is well absorbed and tolerated by humans, so it can be used in long courses instead of injections to reduce the traumatic effects of injections.
Many people of the older generation remember that vitamin B 12 was produced only in ampoules and was administered exclusively by injection, and therefore they greet with distrust the news about the availability of cyanocobalamin tablets, which can be safely taken orally, like many other vitamins. However, vitamin B 12 tablets are now a reality and are as effective and efficient as injections, which some people find are quite painful and unpleasant. Therefore, if possible, painful injections of vitamin B 12 can be replaced by taking tablets.
In addition to tablets, vitamin B 12 is currently also available in the form of rectal suppositories, which are inserted into the rectum. These rectal suppositories are called Cycomin and are an excellent alternative to the injection of vitamin B 12, since the vitamin is very quickly absorbed from the rectum into the blood through the plexus of hemorrhoidal veins.
Complex preparations with vitamin B 12
In recent years, thanks to advances in organic synthesis, chemistry and pharmacology, it has been possible to create complex preparations that include several vitamins that were previously considered incompatible and could not be in the same solution or tablet. Vitamin B 12 is included in such complex preparations along with B 1, B 6 and folic acid, which often need to be used together. Complex preparations are very convenient to use because they allow you to reduce the number of injections and pills taken.Today, the following complex therapeutic drugs containing vitamin B 12 are available on the domestic pharmaceutical market:
- Angiovit (B 6, B 12 + folic acid);
- Binavit (B 6, B 1 and B 12 + lidocaine);
- Vitagamma (B 6, B 1 and B 12 + lidocaine);
- Vitaxon (B 6, B 1 and B 12 + lidocaine);
- Combilipen (B 6, B 1 and B 12 + lidocaine);
- Compligam B (B 6, B 1 and B 12 + lidocaine);
- Medivitan (B 6, B 12 and folic acid);
- Milgamma (B 6, B 1 and B 12);
- Multi-Tabs B-complex (B 1, B 2, B 3, B 5, B 6, B 12 + folic acid);
- Neurobion (B 6, B 1 and B 12);
- Neuromultivitis (B 6, B 1 and B 12);
- Pentovit (B 1, B 3, B 6, B 12 + folic acid);
- Pician (B 6 and B 12);
- Trigamma (B 6, B 1 and B 12 + lidocaine);
- Ferro-Folgamma (B 12, folic acid and ferrous sulfate);
- Foliber (B 12 and folic acid.).
In addition to the indicated therapeutic vitamins, the pharmaceutical market has a wide range of different complexes for the prevention of hypovitaminosis, such as, for example, Vitrum, Centrum, Supradin, Alphabet, etc. These complexes usually contain almost all vitamins and several minerals in dosages recommended for the prevention of hypovitaminosis, which are relatively low, and therefore the products cannot be used to treat various diseases. Typically, such complexes are called preventive and their main difference from therapeutic vitamins is the low dosage of the components, which is insufficient for therapeutic use. Vitamin B 12 is included in almost any vitamin and mineral preventive complex in the dosage recommended for daily consumption. We do not give the names of these complexes, since the list will be too long.
Vitamin B 12 – indications for use
Various forms of vitamin B 12 (cyanocobalamin, hydroxocobalamin, cobamamide), in principle, are indicated for use in the treatment of the same diseases. However, there are minor differences in the indications for the use of different forms of vitamin B12, due to the characteristics of their metabolism, the rate of development of the therapeutic effect and the duration of action. Therefore, first we will consider the indications for use common to all forms of vitamin B 12, and then we will indicate specific ones for cyanocobalamin and hydroxocobalamin. Indications for use of all forms of vitamin B 12
Indications for the use of all forms of vitamin B 12 are as follows:- Chronic anemia (Addison-Beermer, iron deficiency, posthemorrhagic, aplastic, toxic, nutritional);
- Acute and chronic hepatitis;
- Myelosis;
- Lateral amniotrophic sclerosis;
- Diabetic neuropathy;
- Skin diseases (psoriasis, photodermatosis, herpetic dermatitis, neurodermatitis);
- Bone injuries;
- Polyneuritis;
- Radiculitis;
- Neuralgia;
- Causalgia.
Indications for the use of cyanocobalamin and kabamamid
Indications for the use of cyanocobalamin and kabamamid are as follows:- Injuries and inflammatory processes in peripheral nerves (wound, radiculoneuritis, phantom pain);
- Encephalomyelitis;
- Slow bone healing;
- To speed up the recovery of the body after surgical interventions on the musculoskeletal system;
- Diseases of the digestive tract in which the absorption of vitamin B 12 is impaired (resection of part of the stomach or small intestine, Crohn's disease, celiac disease, sprue);
- Prevention of vitamin B12 deficiency when taking biguanides, para-aminosalicylic acid, large amounts of vitamin C (more than 100 mg per day);
- Malignant tumors of the pancreas and intestines;
- Prolonged stress;
- Long-term infectious diseases;
- Kidney diseases;
- Strict diet or vegetarianism.
Indications for use of hydroxocobalamin
Indications for the use of hydroxocobalamin are as follows:- Cyanide poisoning (intentional or accidental);
- Dystrophy or lack of body weight in newborns, including premature babies;
- Recovery after infectious diseases;
- Sprue;
- Trigeminal neuralgia;
- Leber's disease (hereditary optic atrophy);
- Alcoholic psychosis ("delirium tremens").
Vitamin B 12 – instructions for use
How to inject vitamin B 12
First of all, you need to read the instructions attached to the drug and find out what active substance is contained in the purchased drug, since this determines what types of injections can be given. Hydroxocobalamin can be administered by intramuscular or subcutaneous injection, cobamamide by intravenous and intramuscular injection, and cyanocobalamin by intramuscular, subcutaneous, intravenous, or intralumbar (lower back) injection. The best methods of injecting vitamin B 12 are subcutaneous and intravenous. Intramuscular administration is the most dangerous and least preferred option for using vitamin B 12, so it is recommended to avoid this type of injection. Intralumbar administration of the vitamin is used only for the treatment of neuritis or radiculitis.
You can make subcutaneous or intramuscular injections yourself, and intralumbar and intravenous administration of drugs should be done by a doctor or nurse in a medical facility or at home.
Intramuscular injection is best done in the upper lateral thigh, and not in the buttock. The subcutaneous injection is optimally made in the area of the inner surface of the forearm, where the Mantoux test is usually placed. Immediately before an intramuscular or subcutaneous injection, the skin area must be wiped with cotton wool moistened with an antiseptic solution (alcohol, chlorhexidine, Belasept, etc.). For intramuscular injection, you insert the needle perpendicular to the skin and slowly release the medicine into the tissue. The needle should also be removed while holding it perpendicular to the skin. For a subcutaneous injection, you need to gather 1 cm of skin into a fold with your fingers and insert a needle under it parallel to the bone of the forearm, then slowly inject the solution into the tissue. Remove the needle without straightening the skin fold.
Before injection, a solution is prepared and drawn into a syringe. To do this, either simply open the ampoule with a ready-made solution of the required concentration, or pour the required amount of sterile distilled water into the bottle with the lyophilisate so that the contents dissolve. The resulting or ready-made solution of vitamin B 12 is drawn into a syringe with a needle. Then the syringe is turned over with the needle up and a light tap is made on the surface of the tube with the tip of your finger in the direction from the piston to the needle. This is necessary so that air bubbles break away from the walls of the syringe and rise to the surface of the solution. Then, by lightly pressing the plunger, you need to release a few drops of the solution from the syringe so that all the air comes out with them. After this, the syringe is considered ready for injection. It can be set aside on a clean surface and prepare the area of skin where the injection will be placed.
The dosage and duration of use of vitamin B 12 depend on the type of disease, the speed of recovery and the age of the person. The course of therapy can range from 7 to 30 days, and the dosage from 10 mcg to 500 mcg per day. The specific dosage should be checked with your doctor or in the instructions for use of a particular drug.
How to take vitamin B 12 orally
Cobamamide and cyanocobalamin can also be taken orally in tablet form. Adults need to take the tablets half an hour before meals with plenty of water. The tablets can be chewed. For children, tablets are dissolved in a 5% dextrose solution or boiled water and also given 30 minutes before meals. In this case, to dissolve tablets containing 500 mcg of the active substance, you need 5 ml of a 5% dextrose solution or 50 ml of boiled water. Vitamin B 12 in tablet form is recommended to be taken several times a day - from 2 to 6, depending on the frequency of meals. That is, if a person eats 3 times a day, then the daily dosage of vitamin B 12 is recommended to be divided into three doses, etc. The dosage and duration of the course of taking vitamin B 12 is determined by the rate at which clinical improvements appear, as well as the condition for which the decision was made to use vitamin preparations. On average, the course of treatment can last from 7 to 30 days, and the dosage can range from 250 mcg to 1000 mcg per day.
Vitamin B 12 Compatibility
The concept of compatibility applies only to intravenous, intramuscular or subcutaneous administration of vitamins, since undesirable chemical interactions may occur between them. When taken orally, all B vitamins are compatible with each other and can be taken simultaneously.So, when administered by injection, vitamin B 12 is well compatible with vitamins B 6, C, U (U), H and folic acid. This means that cyanocobalamin can be administered simultaneously with compatible vitamins on the same day, but from different syringes. Despite the compatibility, you should not mix vitamin solutions in the same syringe, as this may lead to a weakening or complete loss of their therapeutic activity. Therefore, compatible vitamins can be administered at the same time, but from different syringes. If vitamins are administered intravenously, then this is done one at a time, without removing the needle from the vein, with intervals between them of 5 - 10 minutes. If vitamins are administered intramuscularly, then each drug is drawn into a separate syringe and injected into different places.
Vitamin B 12 is poorly compatible with vitamin B 1, so it is not recommended to administer them together. However, at present there are combination preparations containing both vitamins B1 and B12, which are administered simultaneously. In the form of such preparations, these vitamins can be administered simultaneously, since during the production process they are given special properties that make them compatible.
Vitamin B 12 is completely incompatible with copper, iron and manganese.
Vitamin B 12 for hair
Vitamin B 12 accelerates the rate of hair growth and makes it strong, elastic and shiny. With a lack of cobalamin, hair begins to break off, grow slowly and fall out. Vitamin B 12 has the best effect on hair when taken orally as part of food or in the form of vitamin preparations. External use of vitamin B 12 can only help maintain the good condition of already healthy hair. However, to treat and improve hair structure, vitamin B 12 must be taken orally in tablet form or injected. What vitamins does a woman need and how to take them?
20/01/2020
Why is vitamin B 12 important for the human body? How does it contribute to the functioning and health of our systems? What foods contain B12? What problems do vegetarians face and how do they solve the problem of B12 deficiency?
- produce red blood cells and prevent anemia
- participate in the construction and development of nerve cells
- help cells absorb proteins, carbohydrates and fats
There is one insidious aspect associated with vitamin B12. If the vitamin is lacking for a long period of time, irreversible changes occur in the functioning of the nervous system. Sometimes a person finds out about it too late.
The most vitamin B12 is found in veal liver, sardines, and salmon.
What is vitamin B12?
Vitamin B 12 is one of the most unusual members of the B vitamin ("B-complex") family. Despite the fact that the full chemical structure of vitamin B12 was not determined until 1960, 2 Nobel Prizes have already been awarded for research involving B 12 (the second was for the formula).
The first Nobel Prize was given in 1934 for the discovery that certain foods (calf liver in particular, which is very high in vitamin B 12) could be used to treat pernicious anemia. A second prize was awarded thirty years later for the description of the exact chemical structure of this important B12.
Vitamin B 12 is unusual in its “origin”. Unlike most others, synthesized by plants or animals, the only source of vitamin B 12 are tiny microorganisms - bacteria, yeast, mold, algae.
Vitamin B 12 is a cobalt-containing vitamin with very important functions for the human body.
Like most vitamins, B12 comes in different forms and goes by different names. B12 includes (and is called): cobrynamide, cobinamide, cobalamin, hydroxcobalamin, aquocobalamin, nitrotocobalamin and cyanocobalamin. Each of these definitions contains the common root "cobalt", since the mineral cobalt is found at the center of this vitamin. The general name is therefore - cobalamins. But B 12 enters the human body mainly as cyanocobalamin.
Vitamin B12 is also unusual in that it depends on a second substance called intrinsic factor to make its way from the gastrointestinal tract to every other organ in the body. Without this intrinsic factor, which is a unique protein in the stomach, vitamin B12 cannot access other parts of the body where it is needed.
What are the functions of vitamin B12?
Vitamin B12 forms red blood cells
Perhaps vitamin B12's best-known function is its essential role in the development of red blood cells. In red blood cells, DNA molecules mature (DNA, or deoxyribonucleic acid, is a substance in the cell nucleus that contains genetic information.) Without B12, DNA synthesis is impossible, and the information necessary to form red blood cells is not transmitted. This is how the disease pernicious anemia occurs.
Vitamin B12 is involved in the construction of nerve cells
The second main function of vitamin B12 has been less studied than the first, is a consequence of the first and concerns participation in the production of nerve cells. You may know that the covering of nerves is called the myelin sheath, and this covering begins to suffer (gradual demyelination and death of nerve cells occurs) when B 12 is not enough.
Although the vitamin plays an indirect role in this process, there is no way to do without B12. It has been repeatedly demonstrated to be effective in relieving pain and other symptoms of various nervous system disorders. Symptoms of neurological pathology include impaired neuromuscular motility and tingling in the limbs.
Other functions of vitamin B12
The absorption of proteins depends on a sufficient amount of B 12. Many key components of protein, called amino acids, become unavailable for utilization in the absence of vitamin B 12. In addition, without vitamin B 12, carbohydrate-fat metabolism in the body cannot be completed, and the lack of cobalamin directly affects such metabolism, disrupting its adequacy.
Symptoms of Vitamin B12 Deficiency
The following symptoms are not necessarily related to vitamin B12 deficiency. However, its deficiency can be assumed (and must be checked) in the following cases:
dandruff nervousness depression
poor blood clotting numbness in the legs weakness
decreased reflexes pallor red tongue
difficulty swallowing sore tongue fatigue
tingling in the legs, rapid heartbeat, memory problems
weak pulse problems with the menstrual cycle
What are the symptoms of B12 toxicity?
There have been no reported cases of vitamin B 12 toxicity. Even long-term studies in which subjects took 1,000 mcg of the vitamin daily for five years found no toxic effects.
Top Vitamin B Levels 12 is not installed.
Although the effect of daily oral vitamin B 12 supplementation has not been well studied, it should be noted that no allergic reactions have been reported with drug therapy using vitamin B 12 injection.
Effect of cooking
Vitamin B 12 holds up quite well under any cooking conditions. For example, about 70% of the vitamin B12 present in beef is retained after roasting for 45 minutes at 200° Celsius. Additionally, about 70% of B 12 is still present in cow's milk after boiling for 5 minutes. Regarding the retention of cobalamin in plant foods such as tempeh, or other results of fermentation of soy products, this issue has not been studied.
What factors contribute to B12 deficiency?
Vitamin deficiency B 12 may cause stomach problems.
First, inflammatory diseases of the stomach cause cells to stop producing the substances necessary for the absorption of B 12 (that same intrinsic factor), and as a result, B 12 cannot be absorbed from the gastrointestinal tract into the body's cells. It is precisely this mechanism that leads to B -12-deficiency anemia.
Secondly, when there is inadequate secretion of gastric acid B 12 will also not be able to be absorbed normally. Lack of gastric juice (this condition is called hypochlorhydria) interferes with the absorption of vitamin B 12, since B 12 in food is attached to food proteins, and gastric juice needs to release B 12 from these proteins.
Stomach problems leading to Vitamin B 12 deficiency has different causes. They can also be caused by taking certain medications for ulcerative conditions and gastritis (we are talking primarily about antacids). So when taking medicine for Helicobacter pylori (this bacterium causes erosive changes in the gastric mucosa), you need to know that at the same time you can create problems of another kind for the stomach.
Vitamin B12 and vegetarianism
The ability of a strict vegetarian diet to provide adequate amounts of vitamin B12 remains controversial, despite growing evidence of the nutritional adequacy of vegetarianism. The debate is supported by the positions of several schools of nutrition.
One school of thought emphasizes that most animals, including humans, are capable of storing B 12 for a very long time. These stocks can be stored for 20 years or more. Given this fact, the need for cobalamin for vegans who have been long-time meat eaters is questioned or minimized.
Another school of thought points to the unreliability of plants as a source of vitamin B 12. For strict vegetarians (vegans), this poses a problem. After all, what happens to plants?
Quantity B 12 in plant foods depends on the soil and the development of microorganisms (bacteria, yeast, mold and fungi) in their roots that produce the vitamin. And this varies greatly. This is why foods such as tofu, tempeh, miso, as well as seaweed, nutritional yeast, and brewer's yeast may or may not contain B 12.
Sources of cobalamins for vegans include foods fortified with B 12: breakfast cereals, brewer's yeast and nutritional yeast artificially fortified with vitamin B 12, fortified cereals and cereal products, chocolate bars, energy drinks, as well as special B 12 supplements in various dosages.
See also:
Other nutrients and vitamin B12
For proper absorption of vitamin B 12, B6 is required. Research has shown that vitamin B6 deficiency leads to impaired absorption of B12 absorption in animal studies. The presence of vitamin E is required to convert vitamin B 12 from its inactive form to its biologically active form. Individuals with vitamin E deficiency may also exhibit signs of vitamin B12 deficiency.
Excessive intake of folic acid can mask a B 12 deficiency, which is especially important for vegans to be aware of.
Vitamin B12 and health problems
For what diseases is vitamin B 12 especially important?
Vitamin B 12 may help prevent and/or treat the following diseases:
- Alcoholism
- Anemia (pernicious)
- Arthritis (rheumatoid)
- Asthma (bronchial)
- Atherosclerosis
- Celiac disease
- Crohn's disease
- Dermatitis (seborrheic)
- Epstein-Barr virus
- Fatigue
- Leukemia
- Lupus
- Multiple sclerosis
- Neuropathies/neuromuscular degeneration
- 0-12 months: 400 nanograms
- 1-3 years: 900 nanograms
- 4-8 years: 1.2 mcg
- 9-13 years: 1.8 mcg
- 14 years and older: 2.4 mcg
- pregnant women of any age: 2.6 mcg
- lactating women of any age: 2.8 mcg
What foods contain vitamin B12?
Vitamin B 12 is not synthesized by either animals or plants; its content depends solely on the ability to store the vitamin produced by microorganisms (for example, bacteria in the soil). Animals have more such opportunities, so good sources of vitamin B12 are practically limited to animal products.
Excellent suppliers of B12 are veal liver and perch. There is a lot of cobalamin in the kidneys. Very good sources of vitamin B12 are salmon, scallops, shrimp, halibut, sardines, and cod. Meat products include lamb, beef, and game.
As for plants: kelp, blue-green algae; or other products: brewer's yeast, soy products (), then the content of vitamin B12 in them is inconsistent and insufficient.
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