Vitamin B12 (cobalamin): everything you need to know

What is it

Vitamin B12 (or cobalamin) is a water-soluble vitamin that performs many functions, contributes to the regular functioning of the metabolism; It has positive effects on the health of the brain and nervous system, promoting the growth and development of cells and is necessary for the formation of red blood cells.

This vitamin is mainly found in foods such as meat and fish, as well as in others of animal origin. Its daily intake is extremely important, given the many beneficial properties that have already been mentioned.

Specifically, cobalamin plays a fundamental role in DNA synthesis, and in the construction of the cells that make up the body and our body. In addition, it ensures the proper functioning of nervous and cerebral mechanisms, helping in the ability to concentrate, memory and cognitive development.

Food sources

Completely absent in vegetables, vitamin B12 is found naturally in beef (especially in the liver), in some types of fish (herring, sardines, mackerel), shellfish, eggs, milk and dairy products.

Daily nutrition, therefore, is crucial to ensure a correct intake of this particular vitamin. A vegan diet, for example, could lead to a vitamin B12 deficiency over time, as it is totally devoid of foods of animal origin.

The situation changes, however, with regard to the omnivorous diet, where animal products are often consumed on a daily basis. A vegetarian diet is also perfect to ensure a correct daily dose of vitamin B12, as long as it includes the consumption of products such as, for example, milk and eggs.

A single exception, among foods of vegetable origin, is represented by algae: these contain an excellent amount of cobalamin, and are widely used in many cuisines, such as that of Asian countries.

Activity

We have already mentioned some of the benefits that an adequate amount of cobalamin can bring.

First of all, it is very important to prevent different forms of anemia, including megaloblastic anemia: a disease responsible for an increase in the size of red blood cells in the blood, and cause symptoms such as fatigue, weakness and exhaustion.

Vitamin B12 is also used in the treatment of pernicious anemia and can be used in adjuvant therapies in polyneuropathies.

Deficiency

Vitamin B12 deficiency can occur mainly due to deficiency or lack of a glycoprotein (called intrinsic factor) that is normally secreted by the cells of the stomach and is essential to absorb vitamin B12, or in the case of a vegetarian diet in the strict sense, since vitamin B12 is found only in foods of animal origin.

However, the absence of glycoprotein could cause vitamin B12 malabsorption, even in a diet including foods of animal origin. In this case, even a specific supplement may not have any particular benefits.

On the contrary, if the stomach is able to produce sufficient intrinsic factor, the vitamin taken with food will bind to it, then proceeding to be absorbed in the intestine.

Deficiency symptoms can occur even after several years after you stop taking foods that contain it. This vitamin is, in fact, stored very efficiently in the liver, supporting the physiological needs for 3-5 years. But when deposits are limited and the need is high (for example in babies breastfed by vegan mothers) clinical symptoms may appear more quickly.

Even pregnant women, during the period of gestation, may need a higher intake of vitamin B12. This, in fact, helps in the prevention of problems in the development of the fetus and its bone marrow, in the production of red blood cells and in the onset of diseases that could affect newborns.

Vitamin B12 deficiency manifests itself with the symptoms of anemia : general sense of fatigue , glossitis, bleeding gums ; depression and headache can also be among the effects of an insufficient intake of vitamin B12. In some cases of prolonged hypovitaminosis , even irreversible damage to the nervous system .

Vitamin B12 deficiencies can lead to insomnia. Read this article to learn more .

Overdose

Vitamin B12 is non- toxic , even at much higher doses than recommended.

Recommended doses

The daily requirement of vitamin B12 is very low but essential. Let’s see how it changes according to age.

Precautions

Given the absence of vitamin B12 in vegetables, extreme vegetarians are advised to take it away vitamin supplements.

However, if symptoms of a vitamin B12 deficiency occur even in patients with a varied and balanced diet , it is important to conduct a more in-depth analysis. Through a blood test , for example, it will be possible to verify if there is actually a lack of vitamins, or if the symptoms accused are attributable to other diseases.

For example, malabsorption could be caused by autoimmune gastritis  : a chronic inflammation of the stomach , which interferes with the proper assimilation of micronutrients such as iron and cobalamin.