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What is vitamin B12?
Vitamin B12, or cobalamin as it is also known, is an important nutrient that we need to maintain at good levels because it plays a central role in many of the body's essential functions. B12 helps maintain healthy nerve cells, supports DNA production, and is crucial for the formation of red blood cells. A deficiency in vitamin B12 can lead to symptoms such as fatigue, cognitive problems, and even neurological issues. In the long term, a lack of vitamin B12 can cause serious damage to the nervous system.
Recommended daily intake of vitamin B12
A daily intake for adults is 4.0 micrograms according to the Swedish National Food Agency. For people in risk groups, such as older individuals and those with reduced nutrient absorption, a higher intake may be necessary to ensure the body gets enough B12.
What is vitamin B12 good for?
Energy production and metabolism are two reasons to maintain good levels of vitamin B12. B12 helps the body convert food into glucose, which is then used for energy. In addition to supporting these functions, B12 is also essential for nerve health and the formation of red blood cells. An adequate level of B12 is considered to be at least 400 pmol/L. People who experience fatigue or low energy may benefit from increasing their B12 intake if levels are too low.
How to get vitamin B12 through food
B12 is naturally found in animal products, so it is easy to meet the body’s needs if you eat this type of food. For vegetarians and vegans, it can be difficult to get enough without including supplements.
Vitamin B12 in food:- Meat (especially red meat)
- Fish and shellfish (particularly herring and mackerel as well as oysters and mussels)
- Poultry (such as chicken and duck; B12 is mainly found in the darker meat like thighs and legs)
- Eggs
- Dairy products
For those who are vegan or vegetarian and do not consume animal products at all or in sufficient quantities, fortified cereals, plant-based milk, and nutritional yeast can be alternatives to consider.
Risk groups for vitamin B12 deficiencySome people have a higher risk of developing a B12 deficiency, such as older people, those with digestive issues like pernicious anemia or Crohn’s disease, and those who have undergone surgery to remove part of the stomach or intestine. As mentioned earlier, vegans and vegetarians also have a harder time meeting the body’s B12 needs because this nutrient is mainly found in animal products. For these groups, it is important to monitor B12 levels and possibly take supplements if the diet does not provide enough.
Symptoms of vitamin B12 deficiency
A deficiency in vitamin B12 can manifest in several ways; here are some common symptoms to watch for:
- Fatigue and weakness
- Anemia
- Memory problems
- Tingling or numbness in hands and feet
- Mood changes
Deficiency symptoms can sometimes be subtle and develop gradually over time, which may mean someone could have a vitamin B12 deficiency for an extended period without noticing, which in itself can lead to more serious health issues.
Can you get too much vitamin B12?
Since vitamin B12 is water-soluble, excess amounts are usually excreted in the urine. Very high doses of B12 are generally not necessary unless prescribed. Excessive intake is rare but can lead to mild symptoms like acne or rash in some individuals.
Vitamin B12 supplements
For low B12 levels or for people who have difficulty getting enough B12 from food, supplements can be an effective alternative. B12 is available in various forms, including tablets, sublingual lozenges, and injections. It is recommended to consult a healthcare provider before starting supplements, especially for those with underlying health conditions.
