Vitamin B12

Vitamin B12 deficiency symptoms

Prevent deficiencies

Vitamin B12 is an important vitamin for humans: it is needed for the production of red blood cells and for proper nervous system function.

Vitamin B12 is found only in animal products. In people who use little or no animal products, such as vegans, there is a high risk of vitamin B12 deficiency.

There is a high risk of vitamin B12 deficiency.

The absorption (absorption) of B12 can also lead to deficiencies: this can be due to gastrointestinal problems, in conditions where the production of stomach acid is reduced or when using gastric acid inhibitors.

Symptoms of deficiency

We may not explain here exactly what the symptoms of Vitamin B12 deficiency are. Moreover, most of the symptoms, for example fatigue (that may be mentioned), are rather general in nature and may have numerous other causes.

It is not difficult to find a list of symptoms on the Internet. If you think you are deficient, it is advisable to consult your doctor and have the vitamin B12 level in your blood tested.

Too much vitamin B12?

No chance of overdose: Vitamin B12 is safe

The risk of adverse effects from too much vitamin B12 is very small. No unwanted effects have been known in people who took too much vitamin B12 for long periods of time. The body ensures that too much vitamin B12 is not absorbed into the body from the gastrointestinal tract.

The European goods authority EFSA has not set a safe upper limit in its assessment of B12. This means that even at high doses of many times the (very low) recommended daily allowance (2.8 mcg) there are no known side effects.

For whom is more B12 especially important?

- People who suffer from stress and/or fatigue

- Vegetarians and vegans

- People taking antacids

- Pregnant women

- Seniors

Forms of B12: methylcobalamin, adenosylcobalamin, hydroxocobalamin

What is it?

Vitamin B12 is a so-called water-soluble vitamin that comes in many forms. B12 is a cofactor (excipient) in numerous biochemical processes in our body. Among other things, it plays a role in the production of blood, epithelial and nerve cells.

4 forms of B12

Vitamin B12 (Cobalamin) is a very complex molecule, much more complex than other vitamins. For enthusiasts, the molecular formula is: C63H88N14O14PCo (C: carbon, H: hydrogen, N: nitrogen, O: oxygen, P: phosphorus, Co: cobalt)

B12 occurs in 4, nearly identical forms:
- cyanocobalamin
- hydroxocobalamin
- adenosylcobalamin (dibencozide)
- methylcobalamin

But small differences in the structure of molecules can have major effects for action. And this is certainly true of B12:

Methylcobalamin is the biologically active form that requires no further conversion in the body and is therefore the most effective.

Adenosylcobalamin (also called dibencozide) has partly somewhat different functions in the body than methylcobalamin and is sometimes offered together in products.

Hydroxocobalamin is mostly used in pharmaceutical forms of B12 and is not suitable for taking orally (unless in liposomal form). It is used in the form of injections or as nasal drops.

What kind of food contains vitamin B12?

B12 is present in the diet almost exclusively in animal products: fish, meat, milk and dairy products and eggs. For example, a piece of salmon contains 4 mcg of B12, a serving of meat 1-2 mcg. In some plant products (seaweed) B12 can also be found but mostly in a form that is poorly absorbable for humans.

The reason that B12 is only found in animal products is that it is produced by certain bacteria and archaea (a type of simple bacteria) found in the intestinal flora of animals.

Use in combination with other supplements

Vitamin B12 can be used safely with other supplements.

Often, in addition to vitamin B12, folic acid is also used. Vitamin B12 can also be obtained by using a vitamin B complex or multivitamin.

Please note the dosage: if you need a high dose of B12, then a loose supplement is actually always better. Multi's always contain (much) less than 1000 mcg of vitamin B12.

Other views also:

• Homocysteine
• Energy and Fatigue
• Vitamins