Vitamin B12 (another name - cyanocobalamin) is vital for the human body. The work of many systems depends on it. A deficiency leads to anemia or anemia. Therefore, it is very important to prevent a deficiency of this element in the body. Where is vitamin B12 contained in addition to medications? It is about the sources of cyanocobalamin and its main properties that will be discussed in this article.
Vitamin B12 Functions
The action of vitamin B12 is primarily aimed at ensuring the coordinated work of the central nervous system, respectively, and the whole organism. Cyanocobalamin is necessary to create layers that protect nerve fibers, so a lack of vitamin negatively affects the functioning of the brain and the emotional state of a person. A sufficient content of vitamin B12 in the diet provides a good healthy sleep, prevents the development of depression, and helps to normalize blood pressure (which contains vitamin B12, which will be described below). Cyanocobalamin regulates lipid and carbohydrate metabolism. Vitamin protects against obesity, prevents the accumulation of excess fat in the liver and throughout the body. Under its influence, the immune system is strengthened and the activity of leukocytes is stimulated. Vitamin B12 is directly involved in hematopoiesis and bone formation. If in the diet of a child or adolescent there is an insufficient content of cyanocobalamin, then the bones will grow much more slowly. Therefore, it is necessary to include in the daily menu products - sources of vitamin B12. We’ll talk about this now.
Cyanocobalamin in food
So, vitamin B12 - what foods does it contain? First of all, this is food of animal origin. Of course, cyanocobalamin in small quantities contains soy, hops, tops of some vegetables, green salad, spinach, sea kale, yeast, but people use these products quite rarely and in small doses. Vitamin B12 is also found in germinated wheat, the beneficial properties of which are known to many. A large amount of cyanocobalamin is a part of such products as beef liver, egg yolks, kidneys, nonfat dry milk, salmon, herring, sardines, oysters, crabs. A slightly smaller amount of vitamin B12 contains beef, chicken, pork, seafood, hard cheese, dairy products. In small amounts, cyanocobalamin is present in homemade soft cheese and liquid milk. Supporters of veganism in this case suffer the most. Excluding from their menu not only meat, but also fish, cheese, milk, eggs, they practically have no opportunity to receive the necessary dose of vitamin B12.
The content of cyanocobalamin (μg) in 100 g of product
In beef liver | 60 | In cottage cheese | 1,0 |
In the heart (offal) | 25 | In Brynza | 1,0 |
In the kidneys (offal) | 20 | In Roquefort cheese | 0.62 |
In milk powder | 4,5 | In the chicken | 0.55 |
In rabbit meat | 4.3 | In a chicken egg | 0.52 |
In the brain (offal) | 3,7 | In sweetened condensed milk | 0.5 |
In the lung (offal) | 3.3 | In cream | 0.45 |
In whole milk powder | 3.0 | In condensed milk | 0.41 |
In beef | 2,8 | In kefir | 0.4 |
In cod (filet) | 1,6 | In milk | 0.4 |
In Russian cheese | 1,5 | In sour cream | 0.36 |
In the product "Bifidolact" | 1.4 | In creamy ice cream | 0.34 |
In Poshekhonsky cheese | 1.4 | In yogurt | 0.34 |
In Dutch cheese | 1.14 | In processed cheese | 0.25 |
In Cheddar Cheese | 1, 05 | In butter | 0,07 |
Vitamin B12 tablets
In many vitamin complexes or nutritional supplements, this element is present. Vegetarians, smokers, the elderly, people suffering from chronic diarrhea, it is recommended to take vitamin B12 in addition. The price in tablets of this product is in the range of 1000-1500 rubles per 100 pieces. Cyanocobalamin has a unique property - it can accumulate in the spleen, liver, lungs, and kidneys. With a deterioration in nutrition, the supply of vitamin is enough for several years. However, in order to prevent deficiency, you should regularly eat foods that have vitamin B12.
Daily dose of cyanocobalamin
An adult needs 2-3 micrograms of vitamin B12 per day, and children (depending on age) need 0.3-2 micrograms. This is the required minimum, upon reduction of which serious diseases can develop. During pregnancy or while breastfeeding, the daily need for cyanocobalamin increases by 2-4 times.
The consequences of vitamin B12 deficiency
A lack of cyanocobalamin leads to very adverse health effects. The most common of these are anemia and multiple sclerosis. In addition, a deficiency of vitamin B12 can be manifested by weakness, dizziness, headache. Often there is increased irritability, tearfulness, there are phenomena such as depression, mental breakdown. With a lack of cyanocobalamin, sensitivity in the limbs decreases, vision and memory deteriorate. A significant drawback leads to hallucinations and immunodeficiency conditions. Therefore, it is very important not only to know where vitamin B12 is contained, but also to regularly use the products in which it is present.
Causes of cyanocobalamin deficiency
There are many reasons for the lack of vitamin B12. As a rule, cyanocobalamin deficiency is a consequence of digestive disorders that interfere with the normal absorption of vitamins. The reasons for this may be as follows.
- Malignant anemia, in which there is a burning sensation of the tongue, fatigue, weakness, stomach diseases caused by a deficiency of gastric juice, leg pain, difficulty walking.
- Atrophic gastritis is a condition in which the lining of the stomach becomes thinner. More than 30% of people over 50 suffer from this disease.
- The consequences of surgery in which part of the intestine or stomach was removed.
- Disorders affecting the small intestine: Crohn’s disease, celiac disease, reproduction of parasites or bacteria.
- Alcoholism.
- Autoimmune ailments (systemic lupus, Bazedova disease).
Also, the supply of vitamin B12 may be exhausted as a result of prolonged use of contraceptives and other drugs.
Overdose
Now you know where vitamin B12 is. It is also very important to prevent its overabundance in the body, which is no less dangerous than deficiency. With hypervitaminosis, conditions such as pulmonary edema, urticaria, thrombosis, and heart failure appear. An overdose of cyanocobalamin is possible only with the use of a synthetic analogue of vitamin B12. Therefore, it is very important to clearly follow the instructions and recommendations of the attending physician.
It's important to know!
The reason for the deficiency of vitamin B12 in the body can be not only the use of birth control pills, drugs or the presence of any disease. In some people, cyanocobalamin is not absorbed by the body at all. As a rule, these are elderly people. This is due to the fact that over the years, the digestive system produces fewer acids necessary for the synthesis of vitamins. Therefore, cyanocobalamin, as well as iron, is much worse absorbed, which, in turn, can cause anemia. In this case, cyanocobalamin must be obtained by injection.
Remember that natural foods are much healthier than a variety of nutritional supplements and vitamin complexes in tablets. Eat a balanced diet, try to consume foods that contain various elements, including vitamin B12, daily. What products contain this substance and what benefits our body brings, you learned after reading the article.