Vitamin B12 is an important water-soluble vitamin. With prolonged insufficient intake from food or supplements, a deficiency can occur. Want to know more about a vitamin B12 deficiency? Read all about the causes and treatment below.
Why do I need vitamin B12?
Vitamin B12 is produced in the gastrointestinal tract of animals and is therefore found primarily in animal foods. Vegetable foods contain at most an inactive variant, which is less easily absorbed by the body. As a result, a (strict) vegetarian or vegan diet is more likely to result in a vitamin B12 deficiency.
A deficiency can lead to serious symptoms because vitamin B12 is needed for many important processes in the brain and body. For example, it is necessary for making DNA and red blood cells and for proper functioning of the nervous system. In addition, the vitamin supports immune system function and helps release energy from food.
What exactly is a vitamin B12 deficiency?
Unlike fat-soluble vitamins, most water-soluble vitamins do not have a reserve supply stored in the body. Vitamin B12 is the exception to this rule, making deficiency less likely to occur. Only with insufficient intake over an extended period can a deficiency develop with associated and sometimes dangerous symptoms.
What foods contain vitamin B12?
Vitamin B12 occurs naturally mainly in animal foods. Foods rich in this substance include liver (such as beef liver slices and liver sausage), steak and chicken breast. Fish and dairy products also contain plenty of this vitamin. Mackerel, tuna, salmon, sardines, whole milk and whole yogurt are all examples of good sources.
Therefore, a vitamin B12 deficiency is not likely to occur if your diet contains enough of these types of animal sources. A piece of just over 100 grams of beef already provides the recommended daily allowance (RDA) of 2.8 micrograms. An egg, like a glass of milk, contains about 30% of the RDA.
What are the causes of vitamin B12 deficiency?
Vitamin B12 deficiency may have a hereditary factor, such as a metabolic disorder or transcobalamin II deficiency. In addition, lifestyle plays an important role. For example, excessive intake of alcohol or the use of certain medications can contribute to a deficiency. The same is true of gastric bypass (better known as a stomach reduction).
Among (strict) vegetarians and vegans, the importance of vitamin B12 is sometimes underestimated, so they do not compensate for any dietary deficiencies with supplementation. Over time, this can cause unpleasant symptoms and experiences. The elderly are also at greater risk of deficiency. They absorb B12 less well due to reduced stomach acid production.
Can you also take too much vitamin B12?
The Health Council recommends a vitamin B12 intake of no more than five times the RDA. If you do ingest more, it is not immediately dangerous and certainly not fatal. Patients with cyanide poisoning are sometimes injected with extremely large amounts. The main side effects that then occur are skin discoloration and harmless changes in heart rate.
What is the course of treatment for vitamin B12 deficiency?
You want to prevent the symptoms of a vitamin B12 deficiency rather than cure them. Do you doubt whether you get enough of this vitamin, for example because you eat vegetarian or vegan? In that case, you can take tablets to supplement any deficiencies in your diet. Personally, my preference is these melting tablets with easily absorbable forms of B12.
In cases of severe or even life-threatening vitamin B12 deficiency, intramuscular injections are often chosen. There will then also often be quite severe symptoms. In practice, however, this does not occur very quickly.
Are you experiencing some of the complaints or symptoms listed above and wondering if you might have a vitamin B12 deficiency? You can contact our orthomolecular therapists for orthomolecular advice in online 1-on-1 customized consultations!
