Have you ever thought about how important vitamin B12 is for your body? Maybe you've heard that it's found in meat, fish and dairy products, but what does that mean for you, especially if you're vegetarian or vegan? Let's take a closer look at why vitamin B12 is so crucial and what happens if your body doesn't get enough.
What is vitamin B12 and which foods contain it?
Vitamin B12 is actually a collective term for several substances, also called cobalamins. This vitamin is like a multi-talent in your body. It helps with cell division, plays a big role in blood formation and is also irreplaceable in the nervous system. No wonder you mainly find B12 in animal foods: meat, fish, eggs and dairy products are the main sources. Plants, on the other hand, are naturally low in B12, which is why many vegan products, like plant milk, are often fortified with vitamin B12.
That sounds great, right? Well, not quite. Even though fortified foods are a good addition, the amounts are usually not enough to fully cover your daily needs. That's why it's especially important for vegans to also turn to supplements such as cyanocobalamin or hydroxocobalamin to stay healthy in the long term.
Why do you need vitamin B12?
Vitamin B12 is a real all-rounder in your body. It supports the formation of red blood cells, which carry oxygen around your body. Without enough B12, this process is disrupted, and that can lead to serious problems.
But that's far from all. B12 is also involved in cell division and differentiation. That means it helps to form and specialise new cells, a process that is especially important for your immune system and for the body's regeneration. It is also crucial for the metabolism of fats and amino acids. So it helps you make the best use of the nutrients in your food.
And if you think vitamin B12 is only something for your body, you're wrong! It also supports your brain. It supports concentration and stamina and gives you the motivation and energy you need to get through the day, which is especially helpful if you have your fitness goals in sight.
How do you recognise a vitamin B12 deficiency?
Your body can store vitamin B12, which means it doesn't sound the alarm straight away even with a temporary undersupply. But at some point the stores run empty, especially if you don't eat meat, fish or dairy products and don't take B12 supplements either.
Symptoms of a B12 deficiency can vary widely and often go unnoticed until they become really serious. They include memory and concentration problems, a persistently low mood, extreme tiredness, shortness of breath, dizzy spells and even tingling in the hands or blurred vision. These symptoms can easily be confused with other health problems. That's why it's important to see a doctor if you suspect a deficiency. A blood test can show whether there is a deficiency and what might be causing it.
Diet isn't the only factor. Inflammatory bowel diseases, kidney conditions or stomach problems, especially a problem with the so-called intrinsic factor, which is needed to absorb B12, can also lead to a deficiency. Older people also often have difficulty getting enough vitamin B12, because their ability to absorb the vitamin decreases with age.
Tackling a vitamin B12 deficiency
If you've found out that you have a B12 deficiency, there are various ways to address it. The simplest way is to take vitamin B12 supplements. They come in many forms, from tablets to drops to injections. Your doctor can help you decide which method suits you best. By the way: with a daily dose of our food supplement Daily Complete you can easily cover your entire daily requirement of vitamin B12.
You can also try to plan your diet so that you take in as many of the few plant-based sources of B12 as possible, and regularly include fortified products in your meals. If you're vegetarian and eat dairy products or eggs, that could make getting B12 a little easier, but here too you should have your B12 level checked regularly. And don't forget: prevention is the best way to avoid a deficiency. Consider whether regular vitamin B12 supplementation makes sense for you, especially if you eat a vegan diet or belong to one of the risk groups.
Our conclusion
Vitamin B12 is a real power vitamin and indispensable for your body. It occurs in sufficient amounts mainly in animal products, which means vegetarians, vegans and older people in particular should make sure they get enough of it. If you want to prevent a deficiency, a high-quality nutrient supplement like our Daily Complete could be a good option for you. Our juice The Crocodile also contains valuable vitamin B12. With one bottle of it, you've already covered half of your daily requirement!
