Less energy, more tired? Maybe you lack vitamin B12? But what is it for? What foods contain it? We will answer all these questions later in this article.
Vitamin B12, what is it?
One B-complex vitamin, vitamin B12 (also called cobalamin), has multiple roles. It is the only B vitamin that is produced by the intestinal flora. However, our body must get it from food sources in order not to lack it.
It is essential for the growth, for the functioning of all cells, for their division and for the balance of the nervous system.
Food sources of vitamin B12
Vitamin B12 is made up of microorganisms, like bacteria, that are invisible to the naked eye. They are only found in sufficient quantities in foods of animal origin. Unlike other vitamins, there are none in fruits and vegetables.
- Meat: offal, rabbit, etc.
- Crustaceans: oysters, mussels, etc.
- fish
- Cheese
- eggs
1. Be careful when cooking food as vitamin B12 is sensitive to heat.
What are the symptoms of vitamin B12 deficiency?
- fatigue
- weakness
- or shortness of breath
- nausea
- constipation
- loss of appetite
- difficulty concentrating
- cramps
- tingling and numbness
2. A lack of B12 is often associated with an absorption problem or intestinal disorders.
Which people are likely to be deficient?
- Seniors
- Vegans and Vegetarians
- Pregnant woman
- athlete
- people with high stress levels
3. Vitamins B2, B6 and B12 play an essential role in physical performance. During exercise, the body tends to lose vitamins and minerals.
What if you are vegetarian or vegan?
- Eating fermented foods that contain B12: sauerkraut, sourdough, tamari
- For vegetarians: consume eggs and dairy products
- Addition
What is vitamin B12 used for?
- Better functioning of the nervous system: It strengthens the nervous system and concentration
- Contributes to the formation of red blood cells in the blood: In order to enable adequate production of red blood cells, a correct intake of vitamin B12 is essential
- Contributes to better energy distribution in the body
- It is essential for cell renewal and involved in DNA synthesis
- Has an effect on fatigue, memory
How to add?
There are ampoules of vitamin B12 in oral solution in pharmacies that are supplied without a prescription. You can also find B12 supplements at health food stores.
In terms of dosage, a nutritional intake of 2.5 micrograms of vitamin B12 per day is recommended for adults.
Although the amount of vitamins needed is microscopic, they are necessary for many reactions in the body, so it’s important not to get enough of them.
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Article written by Fitness Together
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