Vitamin B12 plays a particularly important role in our diet. Although vitamin B6 regulates our metabolism, hardly any other vitamin has such a strong influence on our well-being and physical performance as vitamin B12.
In this article, we will explain why this is the case and how this water-soluble vitamin works. We will also take a look at which foods contain it and how much vitamin B12 is needed for a balanced diet.
What exactly is vitamin B12/cobalamin?
Vitamin B12, also known as cobalamin, is a water-soluble vitamin. It is involved in cell renewal and numerous metabolic processes and is therefore essential for life.
There are active and inactive forms of cobalamin, vitamin B12. Holo TC is the active form of the vitamin. Only holo TC can be absorbed as an active form by all cells in the body.
The inactive forms, on the other hand, are sometimes used to produce vitamin supplements. These can be suitable in the event of vitamin B12 deficiency symptoms.
If you often feel exhausted or weak and lacking in energy, this may well indicate a vitamin B12 deficiency. This can be the result of an unbalanced or unhealthy diet. However, diseases of the intestinal tract, such as Crohn's disease, should not be ruled out as a cause either.
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Why can't humans produce vitamin B12 themselves?
Vitamin B12 (cobalamin) is produced by microorganisms such as bacteria or algae. This process is made possible by the intrinsic factor inherent in mammals.
However, many people also carry the necessary bacteria in their large intestine. But this is of no use: because even if vitamin B12 is produced in your own intestinal tract, absorption of B12 via the intestinal mucosa does not work. It is therefore not absorbed by the body and, like many other substances – including vitamin C, for example – must be supplied through nutrition or in the form of food supplements – special vitamin B12 preparations.
The effect of vitamin B12 on the human body
Vitamin B12 performs several key functions in the human body, partly in interaction with other substances such as folate (artificially produced: folic acid, as it may contain dietary supplements). An adequate intake is therefore essential. Vitamin B12
- is essential in the formation of red blood cells that carry vital oxygen,
- strengthens the nerves and promotes concentration, which contributes to the normal functioning of the nervous system,
- supports the supply of energy in the human body and thus contributes to a normal energy metabolism.
The water-soluble vitamin also plays a crucial role in protein and fat metabolism and in the renewal of cells.
A balanced intake of vitamin B12 is therefore essential. But can we take in too much or too little of it? Find out below whether this is the case and how you can prevent a vitamin B12 deficiency.
Vitamin B12 – function and health benefits
Vitamin B12 has an extremely important function in the human body. Vitamin B12 is involved in the metabolism of fatty acids and amino acids – among other things, together with folate/folic acid. In addition, it supports blood formation, especially that of red blood cells, nerve function and cell division, and is involved in homocysteine metabolism.
Vitamin B12 contributes to normal psychological function and to normal functioning of the nervous system. In addition, vitamin B12 contributes to normal energy metabolism. 1 Vitamin B12 also functions as a coenzyme to break down fatty acids and amino acids. It thus helps in the conversion and transmission of metabolic products that are important for energy production.
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Symptoms and causes of vitamin B12 deficiency
Vitamin B12 deficiency is not uncommon, especially in older people. The vitamin is found almost exclusively in animal-based foods.
As a result, vegetarians and vegans are more likely to suffer from vitamin B12 deficiency. They usually have an increased need for vitamin B12. However, this does not mean that other population groups cannot also suffer from an undersupply.
A vitamin B12 deficiency affects physical and mental well-being. It can lead to anaemia as a result of a lack of red blood cells, as well as to a loss of appetite and dizziness. You may feel tired and listless or have difficulty concentrating.
Tingling or numbness can also be signs of a lack of vitamin B12. Even depression can originate from an insufficient supply of the water-soluble vitamin.
However, a vitamin B12 deficiency does not necessarily have to be diet-related. Intestinal diseases such as Crohn's disease can also have a negative effect on the absorption of vitamin B12.
So if you feel excessively lacking in energy and motivation, it makes sense to see a doctor. They can find out what is causing the vitamin B12 deficiency in your specific case and discuss appropriate steps with you. If you have a vitamin B12 deficiency, it is recommended that you change your diet or take vitamin supplements.
Incidentally, vegetarians and vegans will be interested to know that plant products only contain vitamin B12 in trace amounts at best. Only the algae chlorella has a high vitamin B12 content. However, this is produced by microorganisms and is therefore dependent on the chlorella's environment.
Vitamin B12: Is an overdose possible?
If vitamin B12 is absorbed into the body in the form of food, an overdose is virtually impossible for the human organism. Any excess is absorbed through the intestinal wall and too much of a good thing is simply excreted by the kidneys.
However, inflammation or metastases in the liver, for example, can cause an overdose. In very rare cases, such an excess can cause allergic reactions or anaphylactic shock.
Daily requirement: How much vitamin B12 should I take in per day?
While an overdose is almost impossible, a vitamin B12 deficiency can be caused relatively easily by an unbalanced or unhealthy diet. 2 So what is the average? How much cobalamin or vitamin B12 a day is necessary and healthy?
Depending on age and gender, different reference values apply. In Austria, these were determined in collaboration with the DGE, the German Nutrition Society. After the most recent revision of the reference value, it was increased from three to four micrograms (µg) for adolescents and adults.
During pregnancy and breastfeeding, women should take 4.5 µg or 5.5 µg micrograms of vitamin B12 – pregnant and breastfeeding women thus have an increased need. For children, it is between 1.5 µg and 3.5 µg micrograms, depending on age.
Four micrograms is roughly equivalent to a glass of milk, an egg, a pot of yoghurt or around 60 grams of Camembert.
The German Nutrition Society recommends regularly consuming animal-based foods to ensure an adequate intake of vitamin B12. This is already possible if you have your healthy breakfast with yoghurt or milk. It is not possible to cover your vitamin B12 needs with plant-based products alone.
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Which foods contain vitamin B12?
As already mentioned several times, vitamin B12 is mainly found in animal-based foods. In mammals, its absorption is made possible by the so-called intrinsic factor. In addition to meat and fish, these also include milk and eggs.
In the following list, we have compiled the foods with the highest vitamin B12 content. The amounts refer to 100 grams each:
- Beef liver – 65 µg
- caviar, oysters – 14 to 20 µg
- mackerel – 19 µg
- herring – 8.5 µg
- lean beef – 5 µg
- trout, tuna, sea bass – 3.7 to 4.5 µg
- Emmental, Camembert, cream cheese – 0.8 to 3.1 µg
- egg – 1.8 µg
- yoghurt – 0.8 µg
- milk – 0.5 µg
The algae species chlorella is the only non-animal food that produces vitamin B12 in large quantities – up to 100 micrograms per 100 grams. This is even more than beef liver can provide.
However, the algae themselves do not produce the vitamin B12. Rather, the production is dependent on microorganisms that occur on the plant or in the soil, which is why the value can fluctuate greatly.
Incidentally, after bacterial fermentation, other plant-based foods can also contain small amounts of vitamin B12. These include sauerkraut and – more suitable for a liquid diet – beer.
How can I incorporate vitamin B12 into my diet?
The recommended daily amount of vitamin B12 is relatively low at four micrograms. It is therefore easy to take the vitamin as part of your normal diet.
If you like to start your day feeling fit and full of energy, it is advisable to take in vitamin B12 first thing in the morning.
How about a delicious muesli or yoghurt with a portion of Guten Morgen Bio Energy Kick, for example? The mixture of roasted whole hazelnuts, coconut chips and fruity cranberries is the perfect basis for an energy-boosting breakfast.
Healthy breakfast – try it now!
Increase vitamin B12 content with yoghurt – recipe
Crunchy yoghurt blackberry bowl
Serves: 4 people
Ingredients
- 250 g yoghurt
- 75 g Verival Spelt Crunchy
- A handful of blackberries
Preparation
- Fill your reusable jar with 200 g of yoghurt.
- Top the yoghurt with the Spelt Crunchy.
- Blend the rest of the yoghurt with 3-4 blackberries and divide over the crunchy.
- Top off your breakfast with a few fresh blackberries.
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- Romain M, Sviri S, Linton DM, Stav I, van Heerden PV. The Role of Vitamin B12 in the Critically Ill—a Review. Anaesthesia and Intensive Care. Published online July 2016:447-452. doi: 10.1177/0310057×1604400410
- Shipton MJ, Thachil J. Vitamin B12 deficiency – A 21st century perspective. Clin Med. Published online March 30, 2015:145-150. doi: 10.7861/clinmedicine.15-2-145
Frequently asked questions
What foods contain the most vitamin B12?
Animal products, such as meat and dairy products, contain particularly high levels of vitamin B12. If you don't eat these foods as part of your personal eating habits (for example, if you follow a vegetarian or vegan diet), you run an increased risk of vitamin B12 deficiency. This is because plant-based foods usually contain no or only minimal amounts of the vitamin, with a few exceptions such as chlorella algae, which in turn contain appreciable amounts of vitamin B12.
How much vitamin B12 do eggs contain?
Eggs contain about 1.5 µg per 100 grams. Assuming an adult's daily requirement of vitamin B12 (about 3 µg according to the German Nutrition Society), this alone covers a significant portion of the vitamin B12 requirement.
Which fruits and vegetables contain vitamin B12?
Most fruits and vegetables do not contain significant amounts of vitamin B12. One exception is sea buckthorn, but also some types of algae, including chlorella.
What robs the body of vitamin B12?
A vitamin B12 deficiency can have various causes other than diet, including: gastrointestinal diseases (e.g. Crohn's disease or a prolonged inflammation of the gastric mucosa / gastritis), liver and kidney diseases, diabetes, certain medications (such as those that inhibit the formation of gastric acid), alcohol.
How do I meet my vitamin B12 needs?
In healthy people, the daily requirement of vitamin B12 can usually be covered by the diet. In particular, milk and other animal products such as chicken eggs, meat (especially offal, such as calf liver) and fish are important sources of vitamin B12 and are therefore valuable in the vitamin B12 supply. If you already have a vitamin B12 deficiency or have an increased need for it (e.g. due to pregnancy), the vitamin can also be taken in the form of a dietary supplement. With the help of dietary supplements, vitamin B12 can also be administered in high doses – here it is recommended that you consult your doctor.
What happens if you eat oats every day?
If you eat oats every day, you will regularly consume long-chain carbohydrates, which keep your blood sugar level constant. Oats also contain beta-glucan, a type of fibre that lowers cholesterol levels. Eating oats is also good for your gut health and aids digestion.
How do I know if I have a vitamin B12 deficiency?
A vitamin B12 deficiency can cause a variety of symptoms. These include: anaemia, loss of appetite, dizziness, tiredness, concentration problems, tingling, numbness and depression. If you experience any of these or similar symptoms, it is advisable to visit a doctor.
What forms of vitamin B12 are available in supplements?
The most common forms of vitamin B12 found in supplements include cyanocobalamin, adenosylcobalamin, hydroxocobalamin, and methylcobalamin.
Which cheeses have the most B12?
Cheeses with particularly high amounts of vitamin B12 are Camembert and Emmental, but cottage cheese also contains it.
How long does it take to replenish B12?
How long it takes to rectify a vitamin B12 deficiency depends to a large extent on how severe it has become before the doctor diagnoses it. If necessary, the doctor will advise treatment with supplements, although it may take several weeks or months for the deficiency to be rectified. Sometimes it may also be necessary to take additional vitamin B12 afterwards – at least with the doctor's approval.
How should vitamin B12 foods be stored and prepared?
Vitamin B12 is sensitive to heat. It is therefore important to cook the relevant foods gently and while they are still fresh, and not to fry them for too long.
