What foods contain the highest amount of vitamin B12? Vitamin B12

In order for our body, all its organs and systems to function normally, it is necessary to provide a sufficient amount of trace elements and vitamins. Vitamin B12, which plays an important role in the normal functioning of the body, deserves special attention here. Our body cannot produce this important element on its own. Therefore, it is very important to eat daily foods that contain vitamin b12.

Why does the body need vitamin B12?

B12 performs the following functions in the body:

• responsible for the formation of red blood cells. DNA molecules develop in these cells. If sufficient supply of vitamin B12 is not provided, DNA synthesis will not be possible, which will lead to the formation of pernicious anemia;
• is directly involved in the production of nerve cells. With an insufficient amount of vitamin b12, the nerve sheath is damaged, which leads to their death;
• participates in the assimilation of proteins by the body;
• involved in the metabolism of carbohydrates and fats. If the body does not receive the required amount of vitamin B12, metabolic processes are disturbed and cannot be completed correctly;
• participates in the division of all body cells;
• positively affects the functioning of the liver;
• lowers blood cholesterol;
• interacts with vitamins and microelements of other groups. So, against the background of a lack of vitamin B12 in the body, vitamin B1 deficiency may also occur, which will cause malfunctions of brain cells and the digestive system.

How much vitamin B12 does the body need per day?

Only 3 mcg of vitamin B12 per day is necessary for the body to eliminate various health problems.

Due to the fact that the main source of this vitamin in the body is food of animal origin, and the content of the element in food of plant origin is low, it will be most difficult for vegetarians to replenish the reserves in the body of this element.

For them, vitamin complexes and preparations will become a source of B12. In order to prevent oversaturation of the body with vitamin B12, it is necessary to consult a doctor before taking any vitamin complex or drug. But it will be much better if, of course, you can find a source in natural foods (to give up vegetarianism), rich in vitamin B12, in the amount necessary for the normal functioning of the body.

When playing sports, pregnant women and during breastfeeding, the body's need for vitamin B12 increases by approximately 4 times.

If the body is deficient in vitamin B12, this will be expressed by the following symptoms:

• increased nervousness, fatigue, depression;
• poor blood clotting;
• red or inflamed tongue;
• tingling or numbness in the legs;
• often have problems with memory;
• failures of the menstrual cycle (soreness, timing shift);
• heartbeat quickened;
• pulse is poorly defined.

A lack of B12 can occur against the background of a vegetarian diet, alcoholism, smoking, eating a large number of confectionery products, taking medications, and taking birth control pills.

If the body does not get enough vitamin b12 for a long time, this will lead to the destruction of the nerves. And this process is already irreversible. People who have a lack of vitamin B12 in their bodies turn gray faster than usual, because. lose the pigment melanin.

Foods Containing the Most Vitamin B12

This vitamin of the B group is found most of all in foods of animal origin. The element is also present in plant products, although in very small quantities.

It is safe to say that the leader in the content of vitamin B12 is the liver (veal or beef), which simply has no competitors. Therefore, it is the liver that should be an obligatory component of the diet of pregnant or lactating women and children. The intake of vitamin B12 for these categories of people increases several times a day.

A considerable amount of vitamin B12 is also found in fish and seafood. Not surprisingly, in the diet of many people there is a so-called "fish day", when a variety of fish dishes are eaten throughout the day. For seafood lovers who eat them often and in sufficient quantities, vitamin B12 deficiency is extremely rare.

Some dairy products also boast vitamin B12 content in varying amounts. It should be noted that this element is found not only in milk, but also in cheeses, feta cheese, kefir, sour cream, yoghurts and other fermented milk products.

Dry cereal breakfasts are also a storehouse of vitamin B12, so do not neglect them. Their obligatory presence in the diet is of great importance, despite the fact that many people do not consider such food healthy.

Do not forget about the products of plant origin, which contain vitamin B12, albeit in very small quantities. These are lettuce, spinach, green onions. Products containing this element can be consumed on their own, or can be added to salads, first or second courses in the process of their preparation, as a result of which the level of vitamin b12 in the body will rise at least a little.

It should be noted that vitamin B12 has the ability to persist with any method of cooking. For example, roasting beef at 200°C for 45 minutes retains approximately 70% of vitamin B12. Or when boiling milk for 5 minutes, it retains up to 70% of vitamin B12.

Despite the fact that vitamin b12 is quite stable to high temperatures and is not destroyed at all during normal cooking, high temperatures should not be abused. For example, prolonged boiling of milk not only destroys all the vitamins in it, but also significantly reduces its nutritional value. Therefore, when preparing milk porridge, you must first boil the cereal in a small amount of water, and then add milk and boil. And do not initially boil the cereal in milk for half an hour.

When cooking meat, you can also use the accelerated method using sugar. At the same time, not only the cooking time is reduced (almost by half), but all available nutrients and vitamins are preserved. And the liver with this method can be cooked in just 5 minutes.

For people who adhere to vegetarianism, fortified supplements (muesli, bread, etc.) or tablets can become a source of vitamin B12.

It also happens that a person does not absorb vitamin B12, which has entered the gastrointestinal tract (the reasons for this may lie in diseases of the gastrointestinal tract), so they need to inject vitamin b12. The dosage is selected by the attending physician strictly individually.

The table below shows how much vitamin B12 is contained in a particular product, where its content is highest.

Foods Highest in Vitamin B12

Now, knowing exactly which products, and in what quantities, vitamin B12 is present, you can easily create a menu for yourself by including in it those products that will help replenish the supply of this useful element in the body. As we have already seen, vitamin B12 is one of the most necessary elements for the normal functioning of the whole organism, so its deficiency should not be neglected. It is necessary to take all necessary measures to replenish vitamin B12 reserves as early as possible, by eating the “right” foods.

Of the entire group of B-vitamins, B12 is undoubtedly one of the most interesting. Its exact formula was deduced only in 1960, while it was discovered much earlier - in 1934.

For both discoveries, the researchers were awarded the Nobel Prize.

This article aims to answer the questions: Where is vitamin b12 found? Which products can it be found?

This vitamin can exist in different forms, and each of them is given a separate name. The whole group is named after the central element of the formula - cobalamins (from a mineral called cobalt).

What distinguishes him from others is that the only known sources of cobalamins are tiny bacteria, algae, and even molds.

Another interesting feature of cobalamin is its need for a second substance, which it needs to get to those organs where it is needed.

What is the function of B12 in the human body?

In the human body, the described vitamin takes part in:

1. Formation of red blood cells: B12 is included in the synthesis of DNA, without which red blood cells cannot form.

2. Building nerve cells k: in case of deficiency of this vitamin, demyelination (destruction of the sheath) of nerve fibers begins, from which the cells die.

3. Protein digestion.

4. Metabolism of fats and carbohydrates.

B12 deficiency: symptoms and consequences

Before we find out where vitamin B12 is contained, in which foods, we will find out the symptoms and consequences of its deficiency.

A depleted supply of this vitamin can be indicated by:

• dandruff;
• accelerated heartbeat;
• nervousness or depression;
• poor blood clotting;
• decreased reflexes, weakness and numbness of the legs;
• difficulty swallowing, redness or soreness of the tongue;
• fatigue and memory impairment;
• weak pulse;
• problem periods.

Our body needs very small amounts of vitamin B12, but even the slightest deficiency can lead to anemia, chronic fatigue and depression .

Also prolonged deficiency can be detrimental to cardiovascular health and lead to permanent damage to the brain and nervous system.

Vitamin B12 is involved in the production of red blood cells (erythrocytes), which are responsible for transporting oxygen in the blood to muscles, tissues, and organs.

It prevents the development of coronary and peripheral heart diseases and stroke, as it reduces the level of homocysteine ​​in the blood. This is due to the conversion of homocysteine ​​to methionine, in which B12 is actively involved. Preventing the accumulation of dangerous levels of homocysteine ​​protects the central nervous system from the development of dementia or Alzheimer's disease.

B12 deficiency leads to DNA damage , affecting erythrocytes first (they have a reduced ability to carry oxygen), but in the long term can lead to cancerous changes in cells . Vitamin B12 is necessary for the production of energy with the participation of oxygen.

And last but not least: B12 deficiency increases the risk of osteoporosis , probably due to the fact that some forms of cobalamin stimulate the activity of osteoblasts (bone cells) and regulate the activity of tumor necrosis factor (TNF).

Excessive TNF activity leads to significant deterioration of bone tissue and a decrease in bone density.

Who is at risk for B12 deficiency

Ignorance of where vitamin B12 is contained, in which foods, often leads to a deficiency of this element. The risk of B12 deficiency is greatest in the following people:

Elderly people with atrophic gastritis- The disease affects 30-50% of people over 50 years of age, which reduces their ability to absorb vitamin B12 from natural foods. In this case, vitamin intake as a supplement is recommended.

People with pernicious anemia The disease affects 1-2% of people and is successfully treated with vitamin B12.

Vegetarians and vegans– If you do not get enough vitamin B12 from food, it is recommended to take a multivitamin.

People taking certain medications:

— Proton pump inhibitors , such as omeprazole and lansoprazole, which are used to treat stomach ulcers, prevent the absorption of vitamin B12.

— Metformin – often used in medicines for type 2 diabetes; can prevent the absorption of vitamins.

— Histamine antagonists , such as cimetidine, famotidine, and ranitidine, used to treat stomach ulcers, which reduce the absorption of vitamin B12.

— Bacteriostatic antibiotics , such as chloramphenicol, interfere with the absorption of B12.

— Anticonvulsants - interfere with the metabolism of B12 and B9. The simultaneous use of multivitamin and anticonvulsants leads to a decrease in the level of vitamin B12 in the blood by 50%.

Where is vitamin B12 found

In what products can you find this essential vitamin in order to get it with food, and not with pills from a pharmacy?

It is rather difficult to obtain such an element with food, since it is not of animal or vegetable origin. As already mentioned, he produced by microorganisms, so that its content depends only on the ability to store it.

Animals can best store this vitamin in themselves, so we will talk about animal products, although it can also be present in plants.

Animal products containing B12: veal liver; perch; salmon; scallops; shrimps; halibut; sardines; cod; beef; game; dairy products; raw yolk; pork liver and liver; squid.

Plant foods containing B12: soy; spinach; tops of carrots, radishes and turnips; onion greens; salad; germinated wheat; seaweed.

This vitamin is also found in abundance in ordinary beer and baker's yeast .

There is an opinion that a vegetarian diet is not able to provide the body with the necessary supply of vitamin B12. Opponents of such a theory recall the ability of the supply of this vitamin to persist for twenty years or more.

Neither the first nor the second theory has been proven yet, and the question remains open.

How to cook foods to save B12

The vitamin is fairly resistant to cooking conditions. For example, in beef liver, it will retain its properties even after forty-five minutes of frying at temperatures up to two hundred degrees Celsius. It will still be present in cow's milk after five minutes of boiling.

Knowing where vitamin B12 is found, in which foods it should be looked for, and what functions it performs in the human body, you should carefully consider your diet and make timely adjustments to it.

Norm B12

Daily requirement for B12:

• Children up to a year - 0.5 mcg.
• Children from one to three years old - 0.8 mcg.
• Children from four to eight years old - 1.3 mcg.
• Children nine to twelve years old - 1.7 mcg.
• Adults - 2.4 mcg.

Using large amounts of vitamin B12 is safe , so the excess is excreted through the urine or stored in the liver for 1 year (in some cases up to 400 days).

No side effects or adverse health effects have been reported from excessive consumption.

Top 10 Vitamin B12 (Cobalamin) Rich Foods

To know where vitamin B12 is found, in which foods it is the most, here is a list of foods that are richest in this vitamin:

1. shellfish. Cooked mussels contain 98.9 mcg or 1648% RDI of vitamin B12 per 100g. Cooked oysters have 408% RDI of B12.

2. Liver. A B12-rich food is calf liver at 83.1 mcg (1386% RDI) per 100 g.

3. Mackerel and other fish . The richest fish in cobalamin is mackerel at 19mcg or 317% RDI per 100g. Smoked salmon (257%), herring (186%), tuna (154%), canned sardines (126%) and trout (106%) at 85

4. Octopuses and crustaceans . 100g of octopus contains 36mcg (600% RDI) of vitamin B12, crab 11.5mcg (192% RDI) per 100g, lobster (44% RDI, 85g) and shrimp (24% RDI).

5. Tofu. Typically contains 2.5 mcg (40% RDI) of B12 per 100 g and a glass of soy milk 50% RDI of cobalamin.

6. Enriched breakfast cereals . Dry cereal flakes with added vitamin B12 typically contain up to 20mcg (333% RDI) per 100g.

7. Beef. Lean beef contains up to 8.2 mcg (136% RDI) per 100 g.

8. Low fat dairy products . 1 cup skim milk has 1.3mcg (21% RDI) cobalamin, 1 cup non-fat yogurt 25% RDI, 1 cup whole milk 18%, and 1 cup whole yogurt 15%.

9. Cheese. Swiss cheese is the richest in vitamin B12 at 3.3 mcg (56% RDI) per 100 g or 0.8 mcg (16% RDI) per 28 g serving. The following low-fat cheeses, mozzarella and parmesan, contain 11% vitamin B12 .

10. Eggs. One chicken egg (50 g) contains 0.36 mcg (6% RDI) of vitamin B12. The richest in cobalamin are goose eggs (122% RDP), followed by duck (63%) and quail (2%) in each egg.

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Why does the body need vitamin B12, what foods contain it? This important element (cyanocobalamin) can be found quite easily on store shelves.

• liver - 60 mcg;
• heart - 25 mcg;
• kidneys - 20 mcg;
• rabbit meat - 4.3 mcg;
• lung - 303 mcg;
• beef - 2.6 mcg;
• hard cheese - 1.5 mcg;
• cottage cheese - 1 mcg;
• cheese - 1 mcg;
• chicken - 0.55 mcg;
• milk - 0.4 mcg;
• kefir - 0.4 mcg.

As you can see, B12 is found in almost all foods that we consume every day. A feature of cyanocobalamin is that it accumulates in a healthy human liver, but is not synthesized in the intestines.

In other words, it can only be obtained with products containing this microelement in dosage form. The optimal daily requirement is very small - about 0.003 mg, but with a lack of this component, a severe form of anemia can develop.

It should be noted that during pregnancy or while breastfeeding, the need for cyanocobalamin increases by 2 times, and during heavy physical exertion (training, hard physical labor) - by 4 times.

Deficiency and deficiency symptoms

Despite the small need for this vitamin, its impact is invaluable.

First of all, cyanocobalamin is important for the normal functioning of the nervous system. Additional intake of cyanocobalamin normalizes low blood pressure. In addition, B12 improves carbohydrate, fat and protein metabolism in the body. Prevents obesity. Improves the condition of the liver, reduces the accumulation of fat in it. And we must not forget that the deterioration of the liver leads to an increase in the level of cholesterol in the blood.

Deficiency leads to serious nervous disorders. Causes insomnia, depression, multiple sclerosis, leading to paralysis. A person with a lack of vitamin B12 suffers from dizziness, drowsiness during the day and insomnia at night, and feels constant irritability. Vision is also disturbed, and this can reach hallucinations.

There are many other symptoms of cyanocobalamin deficiency. This is numbness of the limbs (goosebumps), an unpleasant smell of the skin, stuttering. All these painful manifestations are symptoms of a very severe form of anemia - malignant (or pernicious). She received such a formidable name because of the severe and very long course of the disease and the inability to cure this form of anemia, which previously most often led to the death of the patient. But now this anemia is quickly cured.

Most often, doctors determine this form of anemia by blood tests, focusing on the volume of red blood cells. If it is increased (more than 1.1), then there is anemia caused by a deficiency of trace elements B12 or B6. Most often there is a deficiency of both at once. Along the way, it is necessary to examine the gastrointestinal tract, the genitourinary system (especially in women) and the thyroid gland.

In most cases, there is poor absorption of the trace element in the intestine due to dysbacteriosis or large blood loss (gastric ulcer or gynecological diseases). Previously, not having accurate methods, doctors diagnosed the disease by external signs - inflammation of the tongue, which is manifested by a strong burning sensation, it becomes "varnished" and acquires a crimson hue.

Symptoms of anemia can be different. For example, often patients feel weakness in the legs, but at the same time constant muscle tension. This is manifested by the feeling of walking on a soft carpet, which is associated with a decrease in the sensitivity of the skin of the feet.

Treatment of pernicious anemia is not particularly difficult. The doctor prescribes injections of cyanocobalamin, most often 10 times every day or every other day.

In the future, a constant intake of this element inside in the form of multivitamin preparations is necessary. Since, having appeared once, pernicious anemia does not disappear without a trace, but often returns. Anemia can be prevented - just remember which foods contain vitamin B12 and change your diet to get this element from food in the required amount.

However, you need to be careful, as it is extremely rare, but sometimes it happens. This leads to painful conditions:

• pulmonary edema;
• dyspnea;
• skin allergy;
• thrombosis.

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Sources of vitamin B12 (both from food and in the form of multivitamin preparations) are different, and trace elements have a beneficial effect on the body in many diseases and help to cope with them more successfully and faster.

1. The additional intake of the vitamin in the treatment of hepatitis C has proven itself especially well, since B12 enhances human immunity, therefore, the treatment of this serious disease is 40% more successful.
2. B12 reduces the risk of developing rectal cancer by 35%, especially if it is a hereditary pathology.
3. Half reduces the incidence of atherosclerosis, which leads to strokes and paralysis.
4. There are scientific studies proving that the normal level of vitamin B12 and B6 in pregnant women prevents the birth of children with congenital pathologies (for example, Down syndrome).
5. The complex intake of vitamins B5, C, B12 and B6 protects the human body from severe stress.
6. An additional intake of vitamin B12 is necessary for the elderly. Since the vitamin is practically not absorbed from the products into the aged body, B12 must be obtained from multivitamin preparations. Moreover, in an increased dose (2-3 times more than necessary for young people). According to research by foreign scientists, a normal level of vitamin B12 in the blood significantly improves memory, especially in people aged 60 to 75 years.

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What vitamins can be combined?

There are some nuances in the use of this vitamin. Vitamin B9 (folic acid) does not work in the body without vitamin B12 (cyanocobalamin), and vice versa. Therefore, doctors most often prescribe these vitamins in combination. These trace elements perfectly reduce blood cholesterol levels without drugs.

Vitamin A, iron and vitamin C are also much more actively absorbed into the body precisely in the presence of vitamin B12.

But vitamin B1 should not be taken together with B12 and B6 - they are practically antagonists, and their use in combination is not justified.

The complex of vitamins C, B3, B9, B12 improves metabolism, promotes weight loss. But these rules do not apply to foods rich in vitamin B12.

Vitamin B12 is a very important element for a fulfilling and healthy life. Vitamin B12 is called cyanocobalamin. It is one of the substances that are part of the B group of vitamins. At the same time, it is completely unique, since it contains cobalt. It cannot be produced in the intestines on its own, therefore, the body can fill the need for it only with the help of animal products. Therefore, you should definitely know where vitamin B12 is contained.

Cyanocobalamin is not destroyed under the influence of sunlight, heat treatment, therefore it remains in large quantities in the product even after cooking. If the heat treatment is long, then the concentration of the substance in the products is reduced by only a third. It is a water soluble element. May accumulate in the spleen, liver, kidneys, lungs.

What is a vitamin for?B12?

First of all, the trace element ensures the proper functioning of the nerves and the nervous system as a whole. Nerve fibers will also not be able to function properly if this substance is sorely lacking. It helps to form new cells, as well as blood cells, antibodies and nerve endings. If vitamin B12 hypovitaminosis begins in the body, problems with digestion and metabolism begin, brain function worsens, nerves change. It plays a serious role in hematopoiesis, and anemia can be the result of a lack of a substance.

Why is cyanocobalamin useful in the body:

• enhances the protective functions of the body;
• synthesizes amino acids and nucleic acids;
• relieves the state after stress;
• breaks down and delivers vitamin B1 to the blood;
• lowers the level of cholesterol in the blood;
• forms the tissues of the bones of the body;
• helps the liver to function normally;
• improves the condition of the hair;
• improves memory;
• improves appetite;
• accelerates growth in childhood;
• improves concentration;
• improves and develops memory;
• supports carbohydrate-fat metabolism.

Which vitamin B12 is best absorbed by the body? Naturally, the one found in animal products. It is also found in some plant foods, but such vitamin compounds are not able to be absorbed by the body.

What contains vitamin b12?

Suppliers of vitamin B12 are several types of bacteria, including blue-green algae. But it is not in kelp (seaweed), which a person usually buys in stores. They are rich in spirulin, which is often included in all kinds of dietary supplements available in pharmacies. But the algae contains the vitamin in a hard-to-digest form.

Vitamin b12 is found in animal products. The digestive tract of herbivores is where cyanocobalamin is produced on its own in the upper intestine (the one where substances are absorbed into the body). Therefore, the vitamin quickly enters the bloodstream and is distributed to all organs and systems of the animal, being deposited in the form of reserves in the tissues. Most of the vitamin is found in the liver, so this product should be indispensable for those who want to make up for the lack of this substance.

In predatory animals, monkeys and humans, vitamin B12 is also produced, only in the lower intestines, that is, where absorption is no longer possible. Therefore, the entire supply of cyanocobalamin is excreted when emptying. Therefore, it is imperative to obtain a trace element with the help of products. A lot of it is not required - in a lifetime, a person will need only a few milligrams of the vitamin. At the same time, the human liver can make reserves of the substance for those occasions when suddenly its intake into the body will be impossible for some reason. Therefore, with a lack of a substance, the symptoms of hypovitaminosis will appear only after a long time. And when the symptoms are already easily distinguishable, then health can already be in serious danger.

Vitamin B12 is not found in mushrooms or plants at all. Because of this, vegetarians most often suffer from hypovitaminosis (in the event that they even refuse fermented milk products and eggs). Then you can not do without pharmacy products containing cyanocobalamin in the composition.

But at the same time, cases were revealed when people who prefer vegetarianism and raw food consumption had absolutely normal concentrations of vitamin b12 in the blood. This is due to the fact that human nutrition becomes completely natural, the intestines are cleansed, and therefore the bacteria that form the microelement begin to live not only at the bottom of the intestine, but also in any of its departments. But it will not be possible to achieve such an effect quickly: the human body must completely rebuild to a new way of eating and changing the diet. For this reason, abruptly becoming a vegetarian is not worth it.

What foods contain vitamin b12?

Animal sources of vitamin B12:

• the highest concentration of the substance in offal: the liver, kidneys and heart of herbivores.
• meat of herbivorous animals (rabbit; lamb, poultry, beef);
• fish (mackerel, cod, carp, halibut, sea bass, trout, salmon, herring, sardines, perch);
• seafood (crabs, octopus, scallops, shrimp, oysters);
• fermented milk products (sour cream, cheese, butter, kefir, fermented baked milk, cheese, milk, cottage cheese, yogurt, processed cheeses);
• egg;
• mackerel;
• dry milk mixtures;
• condensed milk.

Vitamin b12 dosage

Each age category has its own dosages of vitamin b12. Additionally, it should be taken in the presence of bad habits (tobacco, alcohol), old age, AIDS, diarrhea and vegetarianism. Also, vitamin B when planning pregnancy is required in large quantities.

Norm in childhood

From birth to six months, 0.4 mcg of the vitamin is required, up to a year - 0.5 mcg, up to three years - 1 mcg, from four to six years - 1.5 mcg, from seven to ten years - 2 mcg.

Norm for men

An adult man needs at least 3 micrograms of vitamin B12 per day, otherwise the risk of developing various pathologies in the body increases significantly.

Norm for women

A woman needs the same amount of substance as the male body - 3 mcg. Vitamin B when planning, during pregnancy and lactation, at least 4.5 mcg per day is required.

Vitamin b12 deficiency

Hypovitaminosis manifests itself in situations where a person does not eat enough certain foods or uses certain medications. It is difficult to immediately determine the lack of a substance, since at first the body begins to use the microelement reserves located in the internal organs. It may take up to several years before the disease becomes clear.

The first signs are tinnitus, headaches, dizziness, lack of appetite, anxiety, irritability, fatigue, weakness. It becomes difficult for the patient to walk, move in general, his fingers go numb, it is difficult to breathe, the pulse becomes weak, the skin turns pale.

In childhood, a lack of vitamin B12 is especially terrible and causes:

• severe changes in the spine;
• gastritis;
• anemia;
• dermatitis;
• baldness;
• impaired skin pigmentation;
• muscle cramps;
• developmental delay;
• impaired motor skills of the arms and legs;
• the formation of ulcers on the tongue.

To prevent hypovitaminosis, it is worth eating right and varied, give up bad habits, get enough sleep, exercise and spend more time outdoors.

There are also some signs of vitamin B12 deficiency:

• the number of leukocytes and platelets in the blood decreases;
• there are malfunctions in the work of digestion;
• limbs become numb, it becomes difficult to walk;
• appears glossitis, stomatitis;
• a person quickly gets tired, becomes irritable and falls into depression;
• vision is impaired;
• headache;
• menstruation becomes painful.

If left untreated, the following conditions may occur:

• impaired blood clotting;
• anemia;
• multiple sclerosis;
• tachycardia;
• blurred vision;
• severe pain and cramps during menstruation;
• baldness;
• dermatitis;
• weakening of the immune system;
• stress, depression;
• inflammation in the mouth;
• ulcers on the tongue;
• disruptions in digestion;
• disturbed sleep.

Overdose of cyanocobalamin

Vitamin B12 hypervitaminosis is rare. It is detected in most cases in those patients who took the vitamin additionally in the form of drugs or if the microelement was administered parenterally. It usually manifests itself as an allergic reaction, the appearance of acne, urticaria. The person becomes more irritable.

It is important to know that an overdose only with the frequent use of foods with a high concentration of vitamin B12 is impossible.

Signs of an overdose:

• heart failure;
• the appearance of urticaria;
• anaphylactic shock;
• thrombosis;
• pulmonary edema.

The first symptoms of an overdose are very easy to eliminate due to the fact that the vitamin is water soluble. The main thing is not to miss this moment and have time to contact a specialist for treatment.

Can vitamin b12 be used for cosmetic purposes?

Hair Benefits

This amazing vitamin is able to improve the appearance of hair already when consumed internally. It contributes to their rapid growth and restoration of the structure. If it is enough in the body, then a person is not afraid of baldness and dermatitis.

B12 will eliminate the following hair related situations:

• slow growth;
• strong loss;
• hair thinness;
• lifeless, dull appearance;
• hair stiffness;
• brittleness.

The vitamin can be used both internally and externally.

Outwardly, it is used in its pure form, without mixing with anything. You can also add it to conditioners and hair masks. In this case, it is worth adhering to several rules of use:

• in one course of the drug should not be more than 15 procedures;
• between applications should take from three to seven days;
• rest between courses - at least two months;
• can only be used on dry, washed hair, unless otherwise indicated in the instructions;
• it is not worth warming the vitamin;
• after application, the head should be insulated with a plastic cap and a towel;
• if no oils were added to the mask, then you can wash it off without using shampoos;
• after using the mask, do not use conditioners and balms;
• Do not blow dry your hair.

Skin Benefits

This trace element is indispensable for the skin of the face. It helps cells divide, thereby rejuvenating the skin. The results are noticeable even after the first use of the drug.

It is better to use it in combination with a fatty base (oil or sour cream), since in this form the vitamin is better and faster absorbed. Masks and mixtures can only be prepared in glass containers. However, if the mixture is made more than necessary, it can be stored in the refrigerator. It is more effective to make such masks in autumn and spring. The course is 14 days, applied 3-4 times a week. Two courses per year are enough.

Face masks

Recipe number 1.

1. Mix 25 grams of sour cream, 50 grams of cottage cheese, 1 egg, lemon essential oil (9 drops), 18 ml of liquid honey, vitamins b6 b12 (2 ampoules of each), 1 ampoule of aloe extract.
2. In the evening, you need to put a mask on your face for fifteen minutes.
3. Wash off with cool water.
4. Creams, lotions and other products on the face after the mask can not be applied!

Recipe number 2. Glycerin and vitamin b12 for the face

This mask has a very simple composition. Several ampoules of cyanocobalamin and glycerin are needed. Mix everything and apply on the face for 15 minutes before going to bed. Apply only to dry and cleansed skin.

Forms of release of the drug

In the pharmacy, vitamin B 12 can be found in a wide variety of forms:

• in tablets (Neurobion, Neurovitan preparations)
• in capsules ("Blagomin", "Feroglobin");
• in ampoules as a solution for injection (liquid cyanocobalamin).

In capsules, tablets and ampoules, the amount of vitamin B12 can vary from 30 to 5 thousand mcg. Tablets have a larger dosage, since the vitamin, passing through the digestive tract, will be absorbed much worse.

The price for a package of the drug varies and can range from 30 to 300 rubles per package, depending on the place of issue. Foreign drugs are usually much more expensive.

What vitamins contain vitamin b12?

In almost all multivitamin complexes, this trace element is present. The most popular are:

• "Centrum";
• "Complivit";
• "Vitrum";
• "PERFECTIL".

How to take vitamin b12?

It is important not only to take, but also to know how to drink vitamin B12 correctly. If the doctor has not prescribed vitamins as injections, then you should not torture yourself and give injections. It will be enough to take it intravenously.

The instruction says that you should not drink vitamin B12 at the same time as:

• alkalis;
• acids;
• alcohol;
• sleeping pills;
• estrogen.

It is good to take cyanocobalamin along with folic acid, as together they help in the processes of formation, division of blood cells, help the body grow and develop properly.

Additionally, the drug is prescribed for newborn babies with prematurity or lack of weight. This helps them resist harmful external influences, stock up on the necessary energy for growth and development, and strengthen immunity.

At preschool and school age, it is necessary if the child is subjected to high mental stress or during recovery from an infectious disease.

It often happens that children between the ages of two and five years old do not eat well or refuse food. Then doctors prescribe cyanocobalamin.

The dosage of the substance increases by more than 1.5 times during pregnancy, since the need for vitamins and minerals almost doubles. Almost the same amount of trace element will be required by a woman during breastfeeding. This will ensure that the baby receives a sufficient amount of the substance and will help him develop properly.

In other populations, cobalamin is prescribed as an adjunct in the presence of diseases such as:

• anemia;
• eczema;
• pancreatitis (chronic form);
• hives;
• multiple sclerosis;
• encephalomyelitis;
• radiculitis;

In no case should you take the drug yourself, as it is too dangerous for health. Be sure to consult a doctor and pass the necessary tests to determine the lack of a substance.

Vitamin B12, or cyanocobalamin, is proudly called the "supervitamin". The fact is that it tends to accumulate in your body and has a good resistance to light and high temperature. This guarantees its presence and safety even after heat treatment.

As long as your organs (mainly the liver) have a sufficient supply of vitamin B12, you will not be bothered by signs of a lack of it.

However, remember that B12 cannot be synthesized body on its own, so you should make sure that it comes regularly and in the required amount with food.

Antianemic vitamin: useful and medicinal properties

One of the most important functions that cyanocobalamin performs is to ensure normal hematopoiesis and the prevention of anemia or anemia.

What else is vitamin B12 for? and what is its use:

• helps to maintain the nervous system, protecting it from various disorders and playing an essential role in the production of nerve cells;
• responsible for cell division;
• supports the full functioning of the immune system, strengthens the immune system;
• protects the body from excess fat that can accumulate in the liver, thereby fighting obesity;
• takes an active part in the process of hematopoiesis (stimulates the activity of leukocytes, helps to reduce the level of cholesterol in the blood, prevents the occurrence and development of anemia, etc.);
• plays an important role in synthesis and amino acids;
• it is vital for the body so that metabolic processes take place in the best possible way (when interacting with and useful substances);
• promotes the growth and formation of bone tissue;
• positively affects brain function and emotional balance.

But there is practically no vitamin B12 in or plant foods. To get even a small amount of it, you have to eat huge doses of plants that can produce it. Therefore, a very dangerous deficiency of cyanocobalamin is primarily for vegans who generally refuse any food of animal origin.

What is Vitamin B12

Sources of this useful vitamin can be found in any refrigerator and on any table, however, often people simply do not know about it.

Vitamin B12 is found in foods in every kitchen where it is respected balanced diet, able to satisfy all the needs of your body in vitamins, useful elements and minerals.

Animal Products

They are simply necessary for a complete diet, as they contain other vitamins, useful elements and acids that help maintain the desired level of acidity in the body. This contributes to the speedy and better absorption of cyanocobalamin.

- a rich source of various nutrients, without which it is impossible to imagine a balanced diet.

Porridges and cereals

As in the previous paragraph, cyanocobalamin in negligible doses can be obtained from hops, green lettuce, and some other tops. However, this does not mean at all that you should not consume these or other vegetables, because their benefits are undeniable, and acid is still necessary for B12 to be absorbed.

Fruits and dried fruits

Like other representatives of plant foods, the vitamin is practically not contained.

Milk and dairy products

If you eat right and have a healthy gut microflora that will provide an adequate supply of micronutrients, then you will not have to experience symptoms of vitamin B12 deficiency.

The richest sources of vitamin

The table shows which foods contain vitamin B12 and how much.

The role of vitamin B12 in a healthy diet

The human body works on the energy that it receives with food, because with food you get all the necessary vitamins and nutrients, without which you simply could not develop, function and live normally.

One of the unique properties of B12 is that it can be stored under any cooking conditions. Therefore, you can not be afraid that fried meat or boiled milk will lose their usefulness.

Daily intake of vitamin B12

In fact, the amount of B12 that you should be getting is very small: the annual norm is only 0.001 g per year, and about 0.000003 g (3 mcg) per day. Indeed, it should be taken into account that need for vitamin B12 during pregnancy and increases during breastfeeding. Also under a separate issue are people professing an ethical lifestyle. They should use special vitamin complexes.

At lack of vitamin B12 The following symptoms may appear in the body:

• anemia and its consequences;
• numbness of the limbs, goosebumps;
• harmful cholesterol and excess fat are not removed;
• immunodeficiency occurs;
• disruption of the digestive system and gastrointestinal tract, which leads to additional problems;
• body tissues recover much more slowly;
• a person is depressed and depressed, he is often disturbed by headaches, migraines, dizziness, irritability, fatigue, memory worsens.

Doctors say that with a serious deficiency there is a risk severe nervous diseases: multiple sclerosis, paralysis and others.

However, there is no need to go to extremes, because by overdoing it with dosages, you can cause excess (hypervitaminosis) of vitamin B12. This can cause pulmonary edema or heart failure. Urticaria and other allergic reactions are also possible.

Interoperability and Compatibility

If you are taking various medications, this can cause symptoms of vitamin B12 deficiency. With inflammatory diseases of the stomach, its deficiency also occurs. In addition, cyanocobalamin is not absorbed by the body if gastric acid does not have the required secretion. Also, for normal operation, it needs the presence of ascorbic acid and. It helps active functionality, carotene, but is also afraid of sugar.

Increase your dose of vitamin B12 older people will need it, because as they age, the intestines are less able to absorb it.