- Function in the body
- Daily requirement
- List and table of foods containing vitamin B12
- Causes and symptoms of deficiency
- Excess cyanocobalamin
Receipt from products of vitamin B12 ( cyanocobalamin ) is necessary for the life of the body. A crystalline substance containing cobalt was artificially produced for the first time from the liver in 1948 and is still used for the prevention and treatment of an extensive list of diseases.
Function in the body
Cyanocobalamin is water soluble, synthesized by the intestinal microflora. It is responsible for the level of hemoglobin, the functioning of the nervous system, reduces irritability, in combination with folic acid (B9) is necessary for hematopoiesis in the bone marrow, the maturation of red blood cells.
The sufficient content of vitamin B12 in foodstuffs stimulates carbohydrate and fat metabolism, activates the blood coagulation system, positively influences the function of the nervous system and liver, stimulates the production of bile salts, which lowers cholesterol.
A significant amount of vitamin B12, which contains products of animal origin, is found in the liver and kidneys, as well as in the spleen, muscles.
Cyanocobalamin is used for the prevention and treatment of various forms of anemia, liver disease, spleen, skin, with neuritis and neuralgia, exhaustion of the body, metabolic disorders, inflammation of the oral mucosa.
Vitamin B12 has a beneficial effect on the work of the heart muscle and thyroid gland, strengthens the immune system, normalizes blood pressure, has anti-allergic, antitumor and antitoxic effects, is able to strengthen the effect of certain medications.
Foods containing vitamin B12 are included in the diet to improve reproductive function (especially in men), appetite, tone increase, sleep normalization, combat depression, reduce irritability, increase capacity for concentration, improve memory.
Recommended daily requirement is:
- for adults – up to 3 μg;
- for nursing mothers – 2-4 mcg;
- for children – 0,5-1,5 mkg;
- for infants – up to 0.4 μg.
These values can be increased with alcohol abuse, smoking, taking birth control pills and hypnotics.
It is especially important to provide the necessary intake of vitamin B12 to vegetarians, since plant products do not contain it. To avoid and eliminate the deficit, vegetarians need to take multivitamin supplements.
List and table of products containing vitamin B12
Cyanocobalamin synthesizes the intestinal microflora. Previously, it was artificially prepared with the help of microorganisms, which were placed in a nutrient medium containing cobalt salts.
Cyanocobalamin is absent in vegetables and fruits. Despite the fact that beet is a plant product and there is no cyanocobalamin in it, it contains cobalt salts, which are used by the intestinal microflora in the synthesis of vitamin B12.
For its better assimilation, the intake of calcium, with which cyanocobalamin interacts during the meal, is necessary. Absorption of vitamin B12 is promoted by folic acid (B9).
Most of all vitamin B12 in products of animal origin, it contains liver, meat, fish caviar, dairy products. They must be included in the diet once a week.
|Product (100g)||Vitamin B12 content, μg|
|Cottage cheese low-fat||1,3|
|Kefir 1%||0,4 |
|Sour cream is skimmed||0,3|
|Mackerel Far East||12|
|Sardines in oil||8,7|