Vitamin B12: what foods contain it and what it is needed for - symptoms of deficiency and ways to replenish the deficiency in the body

Chemical properties and composition of vitamin B12

To be precise, this is not one substance, but several compounds combined into one general group and designated by a letter of the Latin alphabet. These biologically active components contain cobalt, which is necessary for the normal functioning of many processes in our body:

• hematopoiesis;
• regeneration of cells and tissues;
• prevention of disorders in the functioning of the pancreas;
• regulation of the production of the hormone adrenaline.

Vitamin B12 itself, the lack of which can have a detrimental effect on health, from a chemical point of view, is two varieties of the same cobalamin molecule. Both options are also called vitamers. Their correct designations among scientists and doctors are cyanocobalamin and hydroxocobalamin.

Not all components of this substance can have a beneficial effect on your health and general condition. Only its active forms are of benefit to humans. These compounds are formed from vitamers - methylcobalamin and deoxyadenosylcobalamin. When we tell you what foods contain vitamin B12, we mean these active forms. Such names are not easy for an ordinary person not involved in chemistry to remember, so in the future, throughout the entire text of the article, we will use the usual and familiar letter name of the biologically active substances of this group.

Vitamin B12: indications for use

This substance in a certain volume and quantity is useful to everyone, without exception, for the normal functioning of vital organs and systems, and maintaining a healthy state of the body. There are also cases when its use is not only recommended, but also necessary to prevent the risk of developing serious diseases. Here are the most common situations when it is necessary to make up for the B12 deficiency:

• Addison-Beermer disease;
• various types of anemia: chronic, caused by iron deficiency or toxic substances;
• liver diseases: failure, cirrhosis;
• treatment of the consequences of alcoholism
• skin diseases: psoriasis, dermatitis
• neuroses;
• atherosclerosis;
• arthritis;

The substance has homeopathic and metabolic effects, has a positive effect on the liver, nervous system and accelerates regeneration. It can stop the development of these diseases and prevent the risk of complications. The drugs are available in various forms, and you can find many options in pharmacies. There are tablets, liquids and concentrated injection solutions. Each type has its own purpose and certain limitations. Without the advice of a specialist, it is difficult to navigate them and choose the right one, so be sure to consult with your doctor before you start taking them. He will tell you and explain in detail which form is right for you, help you decide on the dosage and give recommendations on how best to use the drug: subcutaneously, intravenously or intramuscularly.

Why does the body need vitamin B12?

This substance plays a significant role in all vital processes occurring in our body. It’s not for nothing that hypovitaminosis, a lack of vitamins, is considered a serious disorder that doctors advise to eliminate immediately. The full list of functions that this group of connections performs is very large; here we will list only the most important and basic:

• Regulates the production of red blood cells: promotes formation, prevents their destruction and shortage.
• Positively affects the process of hematopoiesis.
• Promotes complete absorption of protein by the body.
• Improves tissue regeneration of the liver, kidneys, and heart.
• Prevents the development of diseases in these organs.
• Protects the nervous system from destruction and the harmful effects of external and internal adverse factors.
• Preventing the occurrence of anemia.
• Normalizes the functioning of enzymes.
• Activates cell division.

It is especially worth noting its ability to cover nerve cells with the myelin sheath, which is necessary for their complete and reliable protection. This is a unique function of vitamin B12. Other substances are not able to form, form and maintain the presence of this shell. This property of B12 can be a real salvation for you if your work and lifestyle involve constant nervous tension and stress. By taking your daily dose of the vitamin, you will protect yourself from depression, depression, irritability, mood swings and aggression, which can so often be found among residents of modern large cities.

People working in leadership positions who are under stress due to a high degree of responsibility and a large volume of tasks are especially susceptible to nervous disorders. This is also true for those who are exposed to the human factor: teachers, doctors, service workers. It would also be useful to take preventive measures for students during the period of taking exams and preparing for them.

3. Symptoms and diagnosis

The clinical picture of hypovitaminosis B12 is polymorphic, it significantly depends on the degree of deficiency, but, as a rule, serious disorders occur simultaneously in several body systems.

Thus, from the central nervous system, there is a symptom complex of chronic fatigue, frequent headaches and vestibular disorders, depressive-dysthymic disorders, decreased intellectual and mental productivity, various neurological syndromes, paresthesia and muscle pain in the lower extremities; in the most severe cases – amnesia and hallucinatory inclusions.

From the gastrointestinal tract - constipation, hepatomegaly, gastroduodenitis and gastroduodenal ulcers.

On the part of the hematopoietic system - anemia and its secondary consequences: glossitis, focal skin lesions (especially in the distal extremities), disturbances in the trophism of the brain and spinal cord (which has an extremely negative effect on psychophysical development in childhood).

From the cardiovascular system - a tendency to hypotension and the development of atherosclerosis.

From the musculoskeletal system – osteoporosis (tendency to thinning and increased fragility of bone tissue).

Even with a slight deficiency of vitamin B12, hair becomes brittle, dandruff appears, and the fluid balance of the skin is disrupted.

Patients with HIV/AIDS are advised to maintain increased concentrations of B12; otherwise, the rate of progression almost doubles. A similar trend is found for other chronic diseases.

The diagnosis is established by a set of characteristic clinical manifestations in comparison with the medical history (first of all, the patient’s usual diet and the composition of the long-term medication regimen are important). As necessary, special laboratory blood tests, bone marrow puncture and other studies may be prescribed.

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Who should definitely take B12?

For an adult, the standard daily requirement for B12 is about 2.4 mcg. But it is worth remembering that this amount is only valid for those who are not subject to nervous shock and do not have bad habits or excessive stress. During times of stress, nicotine addiction, increased workload and fatigue, this figure can increase in the range of 10 to 20%. In such cases, we advise you to choose foods that are rich in vitamin B12 and contain it in large quantities. We have listed cases in which the need to take the substance increases:

• for those who are actively involved in sports, especially professional athletes;
• if your job involves heavy physical activity;
• undergoing rehabilitation after alcohol addiction;
• pregnant and lactating women;
• during puberty in adolescents
• children in the period of active growth;

If you belong to any category from this list, you should be especially careful to ensure that your body receives all the necessary substances. A diet that includes healthy, vitamin-rich foods, as well as proper intake of medications prescribed by your doctor, is a guarantee of your impeccable health, beauty and youth for many years.

Vitamin B12 deficiency: symptoms of deficiency

From time to time, a lack of nutrients - hypovitaminosis - occurs in many people. This is especially true in the autumn-winter season, when there are fewer sources of vitamins and the stress load on a weakened body increases. You should not be afraid of this, because such phenomena are quite natural. It is only important to identify its symptoms in time and take measures to eliminate the deficiency. Then no harmful consequences will arise.

You should think about a lack of B12 compounds if you have:

• Blood clotting has worsened.
• The tongue became unnaturally red and dry.
• Difficulty swallowing.
• Itching on the scalp, dandruff and flaking appeared.
• The menstrual cycle is disrupted.
• The legs and arms often go numb, and there is a feeling as if someone is crawling on the skin.
• Depression and depressed mood are observed.
• Fatigue has increased.
• The skin has become pale or acquired a yellowish tint.
• Disorders of the cardiovascular system.
• Slow heart rate.
• Feels drowsy and tired.
• Diarrhea.
• Hair is brittle and falls out a lot.
• Small wounds and ulcers form on the mucous membranes.
• Dizziness

Of course, individually, these symptoms may be signs of other diseases, but if you observe several manifestations at once, this may be hypovitaminosis. It is easy to deal with it by consulting a doctor for advice. People at risk need to be especially careful. They lack this vitamin more often than others.

In what cases does this happen:

• during pregnancy and lactation
• for lupus
• while taking hormonal contraceptives
• if there are parasites in the body
• alcohol abuse
• during gastrectomy
• strict diets and food restrictions
• refusal of meat and other animal products: veganism, vegetarianism, raw food diet
• nicotine addiction
• for gastritis
• in old age
• with changes in intestinal microflora
• with Graves' disease

Insufficient amounts of B12 can also be negatively affected by factors such as long-term use of certain diabetes medications. The substances contained in them interfere with absorption. Hypovitaminosis is also possible in people suffering from diseases of the gastrointestinal tract. In this case, even if B12 enters the body, the internal organs are not able to absorb it. Talk about this with a specialist who is aware of your medical condition. He will prescribe you medications to compensate for the lack of B12. Their regular intake, combined with a properly selected diet and a balanced diet, will help you feel much better within two to three weeks. If you constantly postpone prevention, you can get serious diseases, the treatment of which will require much more time, money and effort.

These include:

• anemia
• nervous system disorders
• blurred vision
• Crohn's disease
• skin diseases
• memory impairment
• poor digestibility of food
• loss of appetite
• multiple sclerosis

Protect yourself and your loved ones from the consequences of hypovitaminosis, prevent the occurrence of dangerous diseases and their development. Prevention, as we know, is much better than long and complex treatment. All you need to do is undergo a medical examination on time, be examined by specialists, take the necessary tests, and also monitor your diet and the diet of your family members. To do this, you need to know what foods contain and where vitamin B12 is found. We have compiled a list for you that will help you develop your daily menu and make your diet balanced and nutritious.

1.General information

The vital importance of vitamins has now turned from a theorem requiring scientific analysis and proof into a well-known axiom. Being neither nutritious nor energetically valuable, this category of substances serves as a natural catalyst for biochemical reactions, one of the regulators of hormonal balance and a participant in enzymatic processes. To date, more than ten groups of vitamins are known, and the list continues to grow. The consequences of a lack or complete absence of certain vitamins in the body (hypovitaminosis, vitamin deficiency), as well as the harmful effect of their excess (hypervitaminosis), have also been well studied.

Group B is one of the most extensive and includes over twenty vitamins. All of them are water soluble; All of them contain cobalt in their chemical composition, which is reflected by the special group name “cobalamins”. Another important common feature of B vitamins is the body’s inability to retain and deposit them (create reserves); they are excreted in the urine and require constant replenishment. At the same time, plant foods, generally known as a source of vitamins, contain practically no cobalamins. Freshly prepared liver is rich in vitamins B (this was empirically established back in Ancient China, long before the first guesses and ideas about vitamins), meat, kidneys, cheeses and dairy products, and eggs.

Vitamin B12, or cyanocobalamin, differs from other cobalamins quite significantly - at least in that it is the only representative of this group accumulated by the body (it accumulates, again, in the liver and kidneys, spleen, lungs).

The list of reliably established functions performed or catalyzed by cyanocobalamin is surprisingly wide.

B12 strengthens immunity to pathogenic microorganisms and increases overall resistance, participates in the synthesis of proteins, red blood cells, endogenous vitamins (in particular, vitamin U), melatonin (a hormone that regulates the circadian rhythm, i.e. the daily alternation of drowsiness and vigor). In addition, cyanocobalamin is a natural anabolic and hepatoprotector, supporting the activity of the hematopoietic, reproductive, and central nervous systems. All these processes are quite complex and often interconnected, but from what has been said it clearly follows: a deficiency of vitamin B12 should have the most detrimental effect on the functioning of the entire body - which is what actually happens.

A must read! Help with treatment and hospitalization!

B12 overdose

Of course, you shouldn’t abuse this substance either. Moderation must be observed even in the most useful products and preparations. Uncontrolled use will only harm your body and certainly will not be beneficial. Hypervitaminosis – overdose, manifests itself in the following symptoms:

• Pain and stabbing on the left side of the chest, near the heart
• Increased excitability of the nervous system
• The number of heart beats per minute increases

An overdose of B12 will not bring serious, dangerous, or even fatal consequences, since this vitamin is water-soluble. Its excess easily leaves your body through urine. But still, this process requires a certain amount of time, and during this period hypervitaminosis can harm your body. Therefore, you should refrain from increased use of dietary supplements and vitamin complexes. If you buy the drug at the pharmacy, strictly follow the instructions and strictly observe the dosage. If you notice side effects, a deterioration in your general condition and well-being, temporarily stop using the complex and immediately consult a doctor. Do not resume the course until your specialist gives you permission.

Vitamin B9 or folic acid

This vitamin is usually prescribed in tandem with B12 for a synergistic effect. Folic acid is also necessary for the immune and circulatory systems, is involved in the formation of new cells, and is needed for healthy metabolism.

The deficiency is manifested by neurological symptoms - anxiety, aggression, increased feelings of fear, and also contributes to the risk of developing panic attacks and depression. Against the background of excess, aggression and increased excitability also persist, and symptoms of digestive disorders appear.

Pregnant women and young mothers need additional B9 supplementation for a long time. Other people, as well as pregnant women, should be monitored and recommended by a specialist.

Where and what does vitamin B 12 contain: a list of foods for every day

The benefits and role of vitamin-containing products for a healthy and beautiful body cannot be overestimated. Long silky hair, strong nails, smooth skin, a clear mind and excellent memory - all this provides us with excellent health and a great mood at any time of the year and even on the cloudiest day. A balanced and proper diet gives a surge of vitality and increases performance. A person who does not experience a deficiency of nutrients, compounds and vitamins is less likely to get sick during an exacerbation of colds. He is strong, full of energy and resilient to physical and mental stress, much less susceptible to stress and seasonal depression. In addition, including healthy compounds in your daily diet helps maintain body health, youth and beauty even in old age.

What should you include in your daily menu to prevent vitamin deficiency? To answer this question, we have compiled a list of the richest and most complete food sources of B12 for you.

Meat and offal

• Beef
• Beef liver
• Beef kidneys
• Beef tongue
• Beef heart
• Lean parts of pork
• Pork liver
• Mutton
• Game
• Chicken liver
• Rabbit
• Liverwurst

Chicken eggs, or more precisely, the yolks, also contain large amounts of B12.

Seafood

• Crab
• Octopus
• Shellfish
• Scallops
• Oysters

Fish

• Mackerel
• Perch
• Trout
• Chum salmon
• Sardine
• Herring

Dairy

• Cheese
• Milk
• Cottage cheese
• Kefir
• Sour cream
• Natural yogurt
• Curdled milk

Plant products

• Soya beans
• Green onions
• Salad leaves
• Spinach

It is important to remember that by limiting your intake of animal foods, the risk of developing B12 deficiency increases. In plant sources it is contained in small quantities and does not cover the daily requirement. Therefore, vegetarians should consult a specialist who will prescribe a course of necessary medications.

Author: Di&Di Corporation

Clinical researches

The conducted clinical study proves the high efficiency, safety and tolerability of products for daily skin care with mild and moderate forms of atopic dermatitis and during remission, accompanied by a decrease in the quality of life of patients. As a result of therapy, a decrease in the activity of the inflammatory process, a decrease in dryness, itching and flaking was noted.

It has been proven that the cream for sensitive skin:

• reduces itching and irritation;
• relieves redness;
• moisturizes and gently cares for the skin.

The properties of the products are confirmed by a clinical study conducted jointly with the St. Petersburg Union of Pediatricians of Russia.

Sources:

1. Molochkova Yulia Vladimirovna, Dermatology. Brief reference book, GEOTAR-Media, 2021.
2. Baumann Leslie, Cosmetic Dermatology. Principles and practice, MEDpress-inform, 2021.
3. Ratner Desiri, Avram M.R., Avram M.M., Procedures in Dermatology. Clinical cosmetology, GEOTAR-Media, 2021.

Photos of vitamin deficiency

You can see photos of vitamin deficiency on our website.