Vitamin B12 and requirements
Vitamin B12, also known as "the energy vitamin" due to its fundamental energizing power for the functioning of the organism, is cyanocobalamin, a term commonly identified with this vitamin of group B. Scarcely present in the body, it represents however the more stable form under which it is marketed in common drugs and food supplements. The daily requirement of vitamin B12 is decidedly modest, but still essential for health. The daily dose required for the adult is about 2 - 2,5 µg, while the deposits present in the organism amount to about 4 mg. During pregnancy and breastfeeding, it is advisable to increase the need for the well-being of the mother and fetus.
Vitamin B12 deficiency
La shortage of vitamin B12 is the primary cause of a condition known as pernicious anemia. The onset of this disease is due not so much to the deficiency of the mineral, as to that of erythrocytes. The vitamin B12 complex is in fact essential for the synthesis of red blood cells by the bone marrow. Precisely this essential function is particularly known in the world of sport, where cyanocobalamin is considered, together with iron and folic acid, in effective products to solve cases of "sports pseudoanemia".
Vitamin B12 deficiency: the causes
The causes of vitamin B deficiency can be many: both dietary and psychophysical. Its absorption is very often conditioned by the use of Medicines such as sleeping pills, birth control pills and antibiotics. Vitamin B is also minimally synthesized by bacteria present in the intestinal flora. The organism is able to store it only in small quantities, which are immediately used and quickly eliminated, therefore a constant replacement and daily supply is necessary.
When absorption is hindered or facilitated. In case of strong stress, Or of infections bacterial, for example, there is a significant lowering of vitamin B12. Absorption is instead favored by vitamins C and E, calcium and iron significant drop in cobalamin in the body is also the excessive consumption of: coffee, sugar e alcohol, which also hinders the absorption of vitamins B1 and B2.
Symptoms
- Chronic fatigue. Vitamin B12 plays an important role in preventing a type of anemia called megaloblastic anemia, which is characterized by large red blood cells and folate deficiency or vitamin B12. The condition commonly leads to symptoms such as fatigue and weakness. Additionally, cobalamin (vitamin B12) deficiencies can result in decreased energy and exercise tolerance, along with mild fatigue and shortness of breath.
- Sarsa concentration. Several scientific studies have linked vitamin B12 deficiencies with cognitive impairment, including manifestations such as brain fog, or cognitive fog, lack of concentration, poor memory and even an increased risk of developing diseases such as Alzheimer's. People with higher vitamin B12 levels appear to have less brain shrinkage as they age. Taking vitamin B12 when you are deficient can be helpful in strengthening memory, mental clarity, overall energy and depressed mood.
- Tingling in the hands and feet. A pins and needles sensation felt when the foot is about to fall asleep - if this happens often it could be a sign of a vitamin B12 deficiency. Since the vitamin plays an essential role in the nervous system, when missing, it can lead to demyelination of the nerves of the central nervous system. In other words, the protective lining of the nerves can be damaged, leading to this tingling sensation.
Foods rich in vitamin B12
Le sources of vitamin B12 are essentially of animal origin (liver, milk and derivatives, beef, eggs); for this reason the risks of deficiency are more concrete in vegetarians. A diet of this type followed by the pregnant mother can be very dangerous for the unborn child. The liver, absolutely, is the food of animal origin with the highest concentration of vitamin B12, followed by kidney, from muscle meat, from fish, but it is also contained in the egg yolk and, to a lesser extent, in cheese, especially seasoned.
On the other hand, it must be said that B12 is the only water-soluble vitamin of which there are important reserves in the body which, concentrated in the liver, are able to cover its needs for long periods of time (up to three to five years).
It should be remembered that in food preparation, the heat and boiling can destroy most of the Vitamins present in fresh food. Vitamin B12 itself is lost in good amounts during the process flour refining and cereals, but also during the storage and sterilization of industrially prepared foods. In cases of vitamin B deficiency, it is preferable to take whole and unrefined products, and fresh, therefore not industrially processed.
Seven foods to be integrated into a healthy and balanced diet for the correct need for vitamin B12:
- Nutritional yeast
- Fortified cereals
- Salmon
- Tuna
- eggs
- Fortified milk
- Beef
