Vitamin B12, also known as cobalamin, is the most complex chemical structure. Its discovery must be placed in 1920 by the hand of the American doctor of medicine, George Hoyt Whipple. He was investigating the development and cure of pernicious anemia by analyzing the diet of dogs. At one point, he found that animals that consumed the liver recovered more quickly. The reason? The presence in this food of iron and vitamin B12. A curious finding that gave rise to one of the most necessary nutrients today.
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What is vitamin B12?
Vitamin B12 belongs to the group of vitamins B, and we find it in foods of animal origin . It is a vitamin that helps keep neurons and blood cells healthy. Besides, DNA will elaborate on the help of vitamin B12. It also prevents megaloblastic anemia, which causes tiredness and weakness in people.
Vitamin B12 is responsible for maintaining the health of neurons, the brain, and blood cells. A nutrient that, in general terms, contributes to strengthening the nervous system and increasing concentration. Furthermore, it is essential for the formation of red blood cells, cellular metabolism, the metabolism of amino acids, and the creation of DNA.
Vitamin B12 is one of the nutrients responsible for reducing tiredness and fatigue and increasing energy. It is also responsible for supplying the power necessary for the body to cope with all day-to-day activities.
From a physical point of view, this vitamin is essential for our performance. Athletes lose a large number of minerals and vitamins during training. The contribution of this vitamin and other nutrients will be necessary to increase muscle mass and regain strength and endurance.
Foods containing B12
The amount of vitamin that a person needs per day depends on their age and physical condition. For example, vegetarians and vegans, professional athletes, and people with a high level of stress should consume a higher amount of B12. We can find it in a large amount of food of animal origin. Of all of them, those that contain the most significant contribution are beef liver, steamed shellfish, cooked oysters, and clams.
Also, fish (especially herring, salmon, tuna and trout ), poultry, cooked meat, eggs, powdered cow’s milk, and other dairy products such as mozzarella cheese must include here. , Swiss cheese, and yogurt.
There aren’t many plant-based foods rich in this B12, at least naturally. That is why those people whose diet is exclusively vegetarian should acquire this vitamin through supplements or with fortified foods or drinks. Among the latter are vegetable drinks (almond, soy, coconut, or oat drinks). An exciting option for vegans is the intake of nutritional yeast. it is very similar to brewer’s yeast. But, unlike this, it is free of dairy, gluten, and soy.
Excess B12 vitamin in our body
The most common symptoms produced by an excess of this vitamin are:
- For our eyesight: an increase, it’s our collection can cause blurred vision.
- Vomiting, diarrhea, and gastric disorders will occur because of excess B12.
- Formation of blood clots in the body which is very serious since it prevents normal blood flow .due to high B12 vitamin
- Liver and kidneys: some patients have poor absorption cannot eliminate this vitamin and therefore suffer an excess B12 kind vitamin, cause damage to any of these organs.
To take a correct dose of B12, both naturally and as pills, it is necessary to go to a nutritionist and avoid any side effect that puts our health at risk.
People who suffer from a prolonged deficiency of it may suffer from anemia, weakness, tiredness, loss of appetite or weight, and tingling in the hands and feet. In turn, they have a higher risk of having problems in the nervous system, balance difficulties, episodes of depression, or poor memory.
The groups of people with the highest risk of B12 deficiency are long-term vegetarians and vegans and 15% of the elderly. This deficiency can also be suffered by individuals who, due to illness, have difficulties absorbing the vitamin. In the latter case, they will have to be treated by a specialist.
Vitamin B12 deficiency can alleviate with capsule supplements. However, the intake of these supplements by medical advice. Otherwise, we can fall into excess B12. The causes of a vitamin B12 deficiency can be the following:
- Food deficit
- Disorder in the synthesis of this vitamin
- Intestinal diseases
- Alteration in the use of the vitamin
In short, B12 is one of the most necessary nutrients for our bodies. Its presence is very beneficial in guaranteeing that the body can perform adequately. A diet rich in foods of animal origin will help us enjoy the necessary intake of this vitamin every day.
Vitamin B12 test
An experiment measures the amount of vitamin B12 in the blood. Your body needs this B vitamin to make blood cells and to keep your nervous system healthy.
It is in products derived from animals, such as meat, seafood, milk, cheese, and eggs. Likely, most people who eat animal products will not develop this vitamin deficiency anemia unless their bodies cannot absorb it from food. Strict vegetarians who do not eat animal products and babies of mothers who are strict vegetarians are at increased risk for anemia. They should take a supplement that contains vitamin B12. It will store in the liver for a year or more, which reduces anemia.
Folic acid tests can help to determine the this vitamin. Lack of B12 also affects the nervous system.