What is B12

Vitamin B12 - Everything You Need To Know!

Your body needs various micronutrients so that you can start the day fit and in a good mood. Vitamin B12 plays a particularly important role in this. We will show you what vitamin B12 does in your body, which foods contain vitamin B12 and why the vitamin is so important, especially in a vegan diet.

What is Vitamin B12?

Do you feel exhausted, lacking energy and weak from time to time? A vitamin B12 deficiency can be the reason for this. Hardly any other vitamin has such a strong influence on your well-being and your physical performancelike vitamin B 12. The water-soluble vitamin is also calledCobalamin known and belongs to the group of B vitamins. As a vital vitamin, it is on numerous metabolic processes involved.

Vitamin B12 foods: occurrence

Vitamin B12 is produced by microorganisms. These are small organisms, such as bacteria, that you can only see under a microscope. These microorganisms come in sufficient quantitiesonly in animal foodsin front. If youvegetarianorvegan nourish, vitamin B12 therefore plays a very special role. Animals usually take in vitamin B12 through fortified feed.ruminant, such as cows, can also have vitamin B12self made.

Why can't the human body make vitamin B12?

Many people carry the bacteria that are necessary for the production of vitamin B12,but only in the colon. Here the vitamin can no longer be absorbed and is therefore not available to the human body.

Which foods contain vitamin B12?

So that you always have an overview from now on, we have a list of the Top 15 of the richest vitamin B12 foodscompiled.

Vitamin B12 foods

Vitamin B12 Deficiency: Symptoms and Causes

A vitamin B12 deficiency is not uncommon in Germany. Are particularly commonvegetarianandveganas well as the elderly. The symptoms show up in various physical and mental limitations.

  • fatigue
  • Difficulty concentrating
  • depression
  • asthma
  • cramps
  • Tingling sensation and numbness

There are many reasons for a vitamin B12 deficiency. Basically, there are the following 4 main causes:

  • nutritional deficiency
  • Disruption of vitamin B12 absorption
  • Bowel disease
  • Disruption of vitamin B12 utilization

Here you can find our practicalVitamin B12 Guide with all important information.

To the guide

Vitamin B12 overdose

An overdose of vitamin B12 is observed only in rare cases. In an animal experiment, the administration did not show any side effects even when exceeded a thousand times. However, should an overdose occur, the excess is excreted via the kidneys.

Vitamin B12 daily requirement

To ensure that there is no vitamin B12 deficiency, the recommendations of the DGE (German Society for Nutrition) must be taken into account. She recommends at tdaily vitamin B12 intake of 3 micrograms- that would be, for example, 100 g of your favorite camembert. For certain groups of people, however, there is an increased need or an increased risk of developing a deficiency.

Would you like to know whether you have to pay particular attention to your vitamin B12 intake? We'll show you for whom it makes sense to take in more vitamin B12 through food or supplements.

  • Vegetarians and vegans
  • (Competitive) athletes
  • People with increased stress levels

Our tip: A real alternative to swallowing capsules. Drop by drop. With our Vitamin Drops B12 you can skilfully cover your daily requirement. Easy to dose: directly on the tongue, in your yoghurt or your shake. Our vegan drops are ideal in stressful everyday life or if you don't feel like the capsule shape.

Try vitamin B12 drops

Vitamin B12 supplements

If you are eating a healthy and balanced diet, there is no need to take additional vitamin B12 supplements. However, if you don't get enough vitamin B12 from your diet, you shoulduse alternative sources of vitamin B12. There are now various ways in which you can replenish your vitamin B12 stores. Above all, are commonVitamin B12 tabletsVitamin B complex capsulesand Vitamin B12 injectionsthat you can get from your family doctor.

In addition to these classic vitamin B12 supplements, there has also been one for some timefortified foods or toothpastes. In this case, however, there are still very few (long-term) studies that confirm its effectiveness. We definitely recommend oneperiodic reviewyour vitamin B12 level. In this way, you can discuss the best possible treatment with your trusted doctor.

This is how you can check your vitamin B12 level

Holo TC test

An early and reliable marker for a vitamin B12 deficiency is the so-called holo-TC test. In contrast to the serum test, it only measures the form of vitamin B12 that can actually be used by the body.

MMA test

A very simple but meaningful variant is the MMA urine test. This method measures methylmalonic acid - an increased MMA value indicates a vitamin B12 deficiency. Exactly as with the Holo-TC-Test, only the really active vitamin B12 is measured with this variant.

Effect of vitamin B12

What does vitamin B12 do in the body? We have summarized the central functions for you in a nutshell:

Vitamin B12….

... contributes to the normal functioning of the nervous system.

Your everyday life is very stressful right now and you feel tense? Then a sufficient supply of vitamin B12 is particularly important. The vitamin is a real brain food.

... contributes to the normal formation of red blood cells.

Iron, folic acid and vitamin B12 play a central role in the formation of red blood cells. Vitamin B12 plays a role in cell division in this metabolic process. So that your body can always produce enough red blood cells, a sufficient supply of vitamin B12 is essential. The red blood cells carry oxygen to your organs and muscles. So they are not only essential for your muscles to work, they are also vital.

... contributes to a normal homocysteine ​​metabolism.

With a vitamin B12 deficiency, the homocysteine ​​metabolism cannot proceed as usual. The job of the vitamin in the metabolism is to convert homocysteine ​​into methionine. Homocysteine ​​is produced as an intermediate metabolic product in the amino acid metabolism.

Whether the intermediate product is a risk factor for various diseases is still under discussion to this day.

... contributes to a normal energy metabolism.

Whether during training, at work or in your free time - your body depends on vitamin B12 so that you can master your everyday tasks full of energy. The micronutrient is essential and contributes to a healthy energy supply.

Vitamin B12 during exercise

The B vitamins 2, 6 and12 play a central role in your physical performance. You lose more minerals and vitamins through the exertion of training. It is therefore important that you pay attention to your vitamin intake while exercising regularly. The vitamins helpProcess fats and amino acids and are particularly important for muscle building.

Benefits in building muscle

  • concentration
  • motivation
  • endurance
  • force

For that very special sense of achievement during training, we recommend our free body check. Here you can get yourBMI have it calculated and you will also receive individually tailored training and nutrition tips.

Start the free body check

Our conclusion

  • Vitamin B12 is a water-soluble vitamin.
  • It is also known by the name of cobalamin.
  • B vitamins are essential for life and take on important tasks in the body's metabolic processes.
  • It is only found in sufficient quantities in food of animal origin.
  • Therefore, a deficiency in cobalamin mainly affects vegetarians, vegans and the elderly.
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