Vitamin B12 is a water-soluble vitamin B
Vitamin B12 or cobalamin belongs to the group of B vitamins. B vitamins are water-soluble vitamins which need to be acquired externally from food or supplements.
Vitamin B12 has an important role in the formation of white and red cells. It also participates in the function of nerve cells and the catabolism of branched chain amino acids. Vitamin B12 is also needed to produce vitamin B9, also known as folic acid.
The need and the sources of vitamin B12
Vitamin B12 can be acquired from products of animal origin. The best sources of vitamin B12 are liver, kidneys, meat, fish and dairy. Vegetarians and vegans should ensure their intake of vitamin B12 with supplements to avoid deficiencies.
A person who follows a mixed diet generally acquires enough of vitamin B12 but the need of vitamin B12 increases especially for a person who is pregnant and breastfeeding, suffers from coeliac disease, is dieting or follows an irregular or unhealthy lifestyle.
Lack of vitamin B12 causes for example anemia. Vitamin B12 deficiencies are spotted mostly on vegans and people who suffer from problems with the absorption of nutrients.
Recommendations for the daily intake of vitamin B12
- Men 2,4 µg/day
- Women 2 µg/day
- Women who are breastfeeding 2,6 µg/day
- Children, depending on the age 0,7–1,4 µg/day
The approved health claims of vitamin B12
- Vitamin B12 contributes to normal energy metabolism
- Vitamin B12 contributes to the normal function of the nervous system
- Vitamin B12 contributes to the normal homocysteine metabolism
- Vitamin B12 contributes to normal psychological functions
- Vitamin B12 contributes to the normal red blood cell formation
- Vitamin B12 contributes to the normal function of the immune system
- Vitamin B12 helps to reduce fatigue and exhaustion
- Vitamin B12 participates in the process of cell division
Get to know our selection of vitamin B12 supplements!