Refuel with vitamin B12 - The360 Healthy

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  • Thursday, November 28, 2019

    Refuel with vitamin B12

    Refuel with vitamin B12

    Vitamin B12 is essential to our tone and our nervous system. What is it for? In what foods is it found? What are our needs? Are all diets adapted? Health Magazine responds. 


    What is vitamin B12?

    This bright red group B vitamin is distinguished by its cobalt content: it is the only vitamin to contain it, hence its name, "cobalamin". It has the peculiarity of being present in a form that can be assimilated by man only in animal products. Indeed, synthesized only by bacteria, yeasts and microalgae, it must, first, end up in the digestive system of the animals that consume it. There, it ferments, multiplies and transforms itself to arrive at the form that we can assimilate. Once consumed, the body stores it easily, especially in the liver.

    What is it for?

    It is essential for cell multiplication, the synthesis of DNA and fatty acids and the functioning of the nervous system. Any deficiency results in anemia (the number of red blood cells is insufficient), so fatigue, and nervous disorders (mood, memory...). But this deficiency does not intervene immediately because it takes 2 to 3 years to deplete our stocks and that vitamin B9 may, for a time, perform the same functions.

    In which foods do we find vitamin B12?

    If it is contained in many foods, it is found in its absorbable form only in animal products, that is to say, meat, poultry, eggs, fish and seafood, and products. dairy products (cheese, milk, yogurt).

    What are our needs?

    For adult women and men, they are 2.4 micrograms (μg) per day, 2.6 μg for pregnant women and 2.8 μg for breastfeeding women. Since vitamin B12 needs the acidity of the stomach to be well absorbed, these intakes should be particularly monitored in the elderly (stomach acidity decreases with age) and in persons with active stomach or with gastric pathologies (inflammations...).

    For vegetarians and vegans, where to find it?

    Vegetarian? No problem, since it is found in eggs and dairy products. Just eat these foods regularly.

    Vegan? This is problematic because vitamin B12 contained in some plants, including algae (spirulina head), is not comparable. In case of diet excluding animal products, it is necessary to take food supplements by favoring those whose vitamin B12 is not synthetic, but created based on yeasts and bacteria.

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