As the vegetarian community grows, vitamin B12 – a vitamin primarily found in meat – is increasingly gaining attention. We are told that it is vital for health, and that the consequences of insufficient B12 intake are harmful for both body and mind. But is that really the case? Below are three frequently asked questions and answers about vitamin B12.
We explain why a sufficient intake of vitamin B12 is important for energy and vitality.
The three most frequently asked questions about B12
B12 is actually a group of vitamins known as cobalamins. The metabolic and general health functions of cobalamins are many and varied. Below, we explore the three primary questions about B12 in as simple a way as possible.
1. Why does the body need B12?
The B12-vitamin group, i.e. the cobalamins, are required by an enzyme that is involved in a variety of chemical reactions in the body. Among other things, the cobalamins are important for:
- The formation of red blood cells
- The functioning of the nervous system
- Cell division, essential for growth and development
- The synthesis of hormones and neurotransmitters
- The protection of the spinal cord and brain
Simply put: the body depends on B12 to keep many vital reactions in the body working. Unfortunately, we are not able to produce B12 ourselves, and can only absorb it through food and supplements. Many people do not realise that they are consuming insufficient B12 until they have symptoms of deficiency.
2. What are the consequences of a B12 deficiency?
A slight insufficiency can go unnoticed at first – and often even for years. This has to do with the fact that our body is very adept at storing vitamin B12. Only when the deficiency persists over a long period of time do severe symptoms manifest themselves. This is because without sufficient B12, cell division is compromised. This leads to the following symptoms:
- Reduced cognitive performance in the form of memory and attention deficits
- Fatigue
- Mental and cognitive symptoms, including depression
- Anaemia
- Cardiovascular disorders
- Sensory disorders such as tingling in the hands and feet, paralysis or balance disorders
- Nerve damage
A B12 deficiency is therefore not something to be trifled with. The tricky thing is that B12 is mainly found in meat, fish, eggs and dairy products. For vegans and some vegetarians, the next question is therefore crucial:
3. How can I get enough B12?
The daily requirement of B12 depends on age and is highly individual. Infants and children need less than adults, but the requirement is slightly higher in pregnant and breastfeeding women. Consequently, the recommended values should be taken as estimates only. For adults, the general recommendation for daily B12 intake is around 4.0 micrograms, and for pregnant women, 4.5 to 5.5 micrograms.
Our B12 requirements can be met by a balanced diet. “Balanced” means eating enough healthy carbohydrates, vegetables, fruits, and proteins from natural protein sources such as milk, eggs, fish or meat. The latter are the foods that contain B12, which is essential for our body. Those who eat a predominantly vegan diet would do well to prevent a B12 deficiency using food supplements:
Fruity, chewy, vegan: Innutri Soft GumsTM with B12
Innutri Soft Gums™ I 109 Immune System contain a complex of vitamins including B12 – thus helping to maintain ample stores of this vital nutrient. Soft Gums™ also contain vitamins A, B6, C, E and D3, as well as folic acid and zinc, all of which support a healthy immune system.
Those who are looking for individual solutions are nevertheless advised to seek professional advice. A nutrition specialist will be able to translate complex issues into personalised recommendations. If you are already suffering the severe consequences of a B12 deficiency, it is imperative that you consult a medical professional.