What is vitamin B12?
Vitamin B12, also known as cobalamin, is one of the eight B vitamins. B vitamins play an essential role in cell metabolism. B12 is a water-soluble vitamin (i.e., soluble in water). Its integrity therefore depends on how it is consumed. A food containing vitamin B12 that is cooked in water will have its B12 content considerably reduced. The body stores this vitamin primarily in the liver, but also in the pancreas, heart, and brain.
Foods rich in vitamin B12.
Since our bodies are unable to synthesize it on their own, vitamin B12 must be obtained through food. Vitamin B12 is unique in that it comes exclusively from animal products.
VITAMIN B12 CONTENT PER 100 GRAMS.
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At a time when more and more people are choosing to adopt a diet free of animal products, the issue of vitamin B12 is becoming paramount. People following a vegan or plant-based diet are advised to supplement with vitamin B12 through dietary supplements or industrially fortified foods. Although less restrictive, vegetarian diets are also low in B12. This is why vegetarians are also advised to use dietary supplements to prevent vitamin deficiencies. At OKR, we use cyanocobalamin, methylcobalamin, or adenosylcobalamin, depending on the recipe. Industrially synthesized vitamin B12 comes from bacterial cultures or the fermentation of microorganisms.
The roles of vitamin B12 in the body.
Vitamin B12 plays several important roles, particularly in the nervous system, nucleic acid synthesis and blood clotting.
- Nervous system: it is essential for the proper functioning of the brain and nervous system because it maintains the integrity of the myelin sheath (envelope covering neurons) and participates in the formation and protection of nerve cells.
- Nucleic acid synthesis: Vitamin B12 is essential for DNA synthesis and cell renewal.
- Blood clotting: Vitamin B12 is anti-anemic, meaning it helps form red blood cells. In this sense, it plays a crucial role in preventing megaloblastic anemia (a depletion of red blood cells in the blood).
How much vitamin B12 do you need?
ANSES recommends a daily intake of 2.5 micrograms of vitamin B12 per day for an adult. Pregnant and breastfeeding women, as well as the elderly, are more likely to be prone to vitamin deficiency and will have slightly higher requirements (2.6 to 3 micrograms/day). It is particularly important for women following a vegetarian or vegan diet during pregnancy and breastfeeding to ensure an adequate intake of vitamin B12 through food or supplementation.
What happens when you have a vitamin B12 deficiency?
Vitamin B12 deficiency can cause nervous disorders, anemia, digestive problems, and tongue inflammation. Symptoms can include:
- Nervous disorders: irritability, depression, coordination problems, memory problems, extreme fatigue.
- Anemia: B12 deficiency anemia is a Biermer-type anemia, characterized by greatly enlarged red blood cells that result in chronic fatigue.
- Digestive problems: weight loss, oral or intestinal inflammation and sometimes constipation or diarrhea.
However, since the body builds up reserves throughout life, it can take a long time for these reserves to be depleted and therefore for symptoms to appear. Vitamin B12 deficiency is rare and mainly affects vegetarians, vegans, and people who have undergone ablative surgery (this type of medical procedure can impact the body's absorption of this vitamin).
In summary.
Vitamin B12 is a water-soluble vitamin found only in foods of animal origin. It plays a role in the nervous system, nucleic acid synthesis, and blood clotting. ANSES recommends an intake of 2.5 micrograms per day, with special attention paid to pregnant and breastfeeding women, the elderly, and those following vegetarian/vegan diets.
