How To Take Vit B12 Supplements

Vitamin B12

What is Vitamin B12?

Vitamin B12 is one of the B vitamins. Cobalamin, as it is also called, has to be actively transported into the body through the mucous membrane cells in the intestine. A special protein, the so-called intrinsic factor, is necessary for vitamin B12 absorption. It is produced by the gastric mucosa and enters the intestine together with the food pulp.

The body can store vitamin B12 for several years, especially in the liver.

One name for multiple connections

The term vitamin B12 does not stand for a single chemical substance, but for several compounds with the same biological effect. These cobalamins are produced exclusively by bacteria (and blue-green algae). They accumulate naturally in animal products (such as liver, meat, eggs, dairy products). Vitamin B12 is also found in microbially produced foods such as sauerkraut.

What are the tasks of vitamin B12 in the body?

Vitamin B12 influences a number of important processes in the body. Particularly noteworthy is the vitamin B12 effect for:

  • cell division and differentiation, for example in the formation and maturation of red blood cells
  • the structure of the nerve cells in the spinal cord
  • many reactions in protein and nucleic acid metabolism

Some celebrities swear by vitamin 12 for another reason - lose weight. When injected in high concentration, it is said to stimulate the metabolism. However, it has not been scientifically proven that this actually causes the pounds to drop.

Vitamin B12: daily requirement

How much vitamin B12 you need daily varies from person to person. The daily intake recommended by the German Nutrition Society (DGE), for example, depends on age. Pregnancy and breastfeeding also influence the vitamin B12 requirement.

Horse and beef - the meat comparison

  • Horse and beef - the meat comparison

    In some finished products there is horse instead of beef - the differences between the types of meat
  • Horse meat is ...

    ... for example, much less energy than beef. The difference is reflected in 195 kilojoules per 100 grams. The main cause is the deviations in the fat content: beef has an average of around 8.5 grams of fat per 100 grams of meat, while horses only have around 2.7 grams.
  • The composition of the fat ...

    ... is nutritionally better for horses: horse meat contains much less unhealthy saturated fatty acids than beef (beef: 3.7 grams per 100 grams of meat, horse: 1 gram per 100 grams). In return, horse meat contains more healthy unsaturated fatty acids (horse: 570 milligrams per 100 grams, beef: 395 milligrams per 100 grams).
  • Even with the vitamin content ...

    ... there are deviations: Horse meat contains more vitamin A (21 micrograms per 100 grams, beef: 3 micrograms per 100 grams). In contrast, beef contains almost twice as much vitamin E. This protects the fat from going rancid. Because of its comparatively low content, horse meat goes rancid faster than beef.
  • There are also differences ...

    ... with trace elements: horse meat contains around two and a half times as much iron as beef. Copper is also found in larger quantities in horse meat: 210 micrograms per 100 grams compared to 74 micrograms in beef. The mineral content of horse and beef, on the other hand, does not differ significantly.
  • And then there is the taste ...

    ... Connoisseurs know that horse meat tastes slightly sweet when it is consumed unseasoned. This is due to around 400 milligrams of glycogen per 100 grams of horse meat, compared to only 60 milligrams of glycogen in beef. If the meat is seasoned, however, it can hardly be distinguished from one another in terms of taste.

According to the DGE, you should consume this much vitamin B12:

Vitamin B12: foods high in content

You can find out more about vitamin B12 levels in meat, fish, dairy products, etc. in the article on foods with a high vitamin B12 content

How does a vitamin B12 deficiency manifest itself?

How a deficiency in vitamin B12 occurs and what consequences it can have can be read in the article Vitamin B12 deficiency

How does a vitamin B12 overdose manifest itself?

You can hardly absorb too much vitamin B12 because the body does not absorb unnecessary amounts through the intestinal wall. In addition, if the vitamin B12 dose is too high, it can excrete the excess through the kidneys.

An overdose of vitamin B12 is possible with:

  • Liver metastases
  • acute or chronic inflammation of the liver (hepatitis)
  • Excessive intake of vitamin B12 by the doctor (e.g. as an injection)
  • leukemia
  • Polycythemia vera (pathological increase especially of the red, but also of the white blood cells)

Usually, vitamin B12 from foods has no side effects. Vitamin B12- Delivery in the form of syringes or infusions can in rare cases trigger an allergic shock. In the case of hypersensitivity, side effects very rarely occur even with external use (e.g. eczema or hives).

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