Vitamin B12 is vital because it is necessary for the proper functioning of the metabolism and the nervous and immune systems.
All the secrets of vitamin B12
In order to start the day on the right foot every morning, your body needs different micronutrients. This is where vitamin B12 plays a vital role. We will present to you how vitamin B12 acts on the body, in which foods we find it and why this contribution is important, especially in a vegetarian or vegan diet.
- What is vitamin b12?
- Foods rich in vitamin b12
- Vitamin b12 deficiency: symptoms and causes
- Too much vitamin b12 - is there a risk of overdose?
- Daily vitamin B12 requirement
- Vitamin B12 preparations
- Effects of vitamin B12
- Vitamin B12 during training
- Vitamin B12: our conclusion
What is vitamin b12?
This water-soluble vitamin is also known as cobalamin and belongs to the group of B vitamins. Vitamin B12 is vital for the body as it participates in many metabolic processes.
Hardly any other vitamin has such a strong influence on well-being and physical performance as vitamin B12.
Foods rich in vitamin b12:
Vitamin B12 is built from microorganisms, such as bacteria that are invisible to the naked eye. These microorganisms can only be found in sufficient quantities in foods of animal origin. In this sense, vitamin B12 is very important for people on a vegetarian or vegan diet. Animals get vitamin B12 from nutrients found in their food. Ruminants, like cows, can also produce vitamin B12 on their own.
Why can't the human body produce its own vitamin B12?
Some people already have the bacteria in their bodies to make vitamin B12, but these are only found in the gut. In this part of the body, the vitamin cannot be assimilated into the body and its benefits are therefore not available.
Vitamin b12 deficiency: symptoms and causes:
Vitamin B12 deficiency is found to be widespread, especially in the elderly and people on a vegetarian or vegan (vegan) diet. The symptoms are reflected in different physical or psychological manifestations:
- Difficulty concentrating
- Tingling and numbness
The causes of vitamin B12 deficiency can be varied. We can still note 4 main ones:
- Poor assimilation of vitamin B12
- Intestinal diseases
- Inadequate intake of vitamin B12
Too much vitamin b12 - is there a risk of overdose?
An overdose of vitamin B12 occurs only rarely. In an animal experiment, administration of vitamin B12 showed no side effects, even when the administered dose exceeded the recommended dose by a thousand times. In case of overdose, the excess is eliminated by the kidneys.
Daily vitamin B12 requirement:
The European Union recommends a daily allowance (RDA) of vitamin B12 of 2.5 micrograms for an adult - that's about 100 g of your favorite Camembert cheese. For certain groups of people, there is an increased risk of vitamin B12 deficiency.
Do you want to know if you need to pay more attention to your vitamin B12 intake? We show you how to increase the amount of vitamin B12 in your diet or in your recipes, depending on your profile.
- Vegetarians and vegans
- People with high-stress levels
Our advice: A real alternative to capsules: the drops. With our vitamin B12 drops, you can cover your daily needs. Easy to dose: directly on the tongue, in a yogurt or a shake. Our vegan drops are ideal in stressful everyday life or if you don't feel like taking them in capsules.
Vitamin B12 preparations:
If your diet is already healthy and balanced, it is not necessary to take food supplements for vitamin B12 intake. But if it turns out that the vitamin intake is not sufficient in your diet, then it may be worth taking supplements alongside your diet. Vitamin B12 intake can be met in different ways: by tablet, capsule, or even by injection in a medical setting.
In addition to these so-called classic supplement methods, there have also been foods specifically rich in vitamin B12 - or even fortified toothpaste for some time. But we do not yet have enough scientific background on these products to be sure of their effectiveness. In any case, we advise you to be sure to check your vitamin B12 level regularly and to trust your doctor to discuss the best possible treatment.
Control your vitamin B12 level
Holo-TC test (Holotranscobalamin)
Quick and safe, the test called “HoloTC” allows you to know your vitamin B12 level. It is a rather reliable indicator. Unlike the serum test, it only takes into account the level of vitamin B12 which can be absorbed by the body.
AMM test (Methylmalonic acid)
Very simple and effective, the AAM test monitors the level of Methylmalonic acid via urine. By this method, it is possible to determine a deficiency or a surplus of vitamin B12 in the blood. As with the Holo-TC test, only active vitamin B12 is taken into account.
Effects of vitamin B12:
How does vitamin B12 work on our body?
Is your daily life very stressful and you feel tense? In this case, additional support may be necessary. Vitamin B12 is real food for the brain: it strengthens the nervous system and strengthens concentration.
… Contributes to the creation of red blood cells in the blood.
Iron, vitamin B9 (also known as “folic acid”), and vitamin B12 play a central role in the formation of red blood cells. Vitamin B12 has an important function in metabolic processes such as cell division. In order to allow sufficient production of red blood cells, a correct intake of vitamin B12 is essential. Red blood cells provide oxygen to organs and muscles. They are therefore not only essential for your muscle development but also for your body in general.
... Contributes to normal Homocysteine metabolism.
In the case of vitamin B12 deficiency, the metabolism of Homocysteine cannot proceed normally. The task of the vitamin in metabolism is to convert Homocysteine into Methionine. Homocysteine is formed as an intermediate in the metabolism of amino acids.
Whether this intermediate is a risk factor for various diseases is still under discussion today.
… Contributes to better energy distribution in the body.
Whether it’s in training, at work, or in your free time, it’s vitamin B12 that supports your body to keep you energized for your daily activities. This micronutrient is essential and contributes to your energy supply in a healthy way.
Vitamin B12 during training:
Vitamins B2, B6, and B12 play an essential role in optimizing your physical performance. During training, your body will tend to lose vitamins and minerals. It is therefore important to ensure that you have an adequate intake of vitamins and minerals when training regularly. Vitamins are also important factors in the metabolism of amino acids and essential fatty acids as well as muscle development.
Benefits for Muscle Development…
For a perfect physical performance, we recommend that you perform our Body Check free of charge in order to have personalized advice on your training and your diet.
Vitamin B12: Our Conclusion:
- It is also known as Cobalamin.
- B vitamins are essential for life and perform important tasks in the body's metabolic processes.
- They are only found in sufficient quantities in foods of animal origin.
- This is why vegetarians, vegans, and the elderly are particularly affected by the lack of Cobalamin.