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Many people have no idea that they are missing vitamin B12. Its deficiency can cause serious neurological problems, mood disorders and chronic fatigue. This key vitamin has the ability to protect the brain and nerves, support blood formation and may even protect you from serious diseases such as cancer, Parkinson’s or Alzheimer’s disease.
Vitamin B12: Essential for nerves, blood and immunity
Vitamin B12 (cobalamin) is one of the most important B vitamins. In the human body it plays a crucial role in:
- the metabolism of proteins, fats and sugars,
- the formation of red blood cells,
- DNA synthesis,
- protection of the nervous system – it ensures the formation of the myelin sheath, which protects nerve fibers.
Without this sheath, nerves are vulnerable and can lead to neurological symptoms.
How to recognize vitamin B12 deficiency? Do not underestimate the first symptoms
Hypocobalaminemia – that is, a deficiency of vitamin B12 – does not manifest immediately. It often takes months to years before symptoms appear. However, they are often very specific:
- tingling and numbness in the hands or feet,
- loss of balance, difficulty walking,
- confusion, problems with concentration and memory,
- mood swings up to depression,
- chronic fatigue and weakness.
In more advanced cases, irreversible damage to the nervous system may occur.
B12 protects against serious diseases – including cancer
Modern research suggests that adequate levels of vitamin B12 have a protective effect against several civilization diseases:
- Alzheimer’s and Parkinson’s disease,
- depression and anxiety disorders,
- cancers of the digestive tract – especially the colon, gallbladder, pancreas and rectum,
- breast and uterine cancer – according to some studies cobalamin may reduce risk here as well.
Who is most at risk of vitamin B12 deficiency?
Vegans, who consume exclusively plant-based foods, are often mentioned. The reality is more complex – B12 deficiency can also affect:
- seniors – up to 20% of people over 65 suffer from deficiency,
- people with absorption disorders – celiac disease, Crohn’s disease, gastritis,
- diabetics and people with xerostomia (reduced saliva production),
- people taking certain medications – e.g. antidepressants, antihypertensives, opioids,
- people after digestive tract surgeries, especially the stomach.
Absorption of B12 is a complicated process that requires not only proper digestion but also the active action of saliva, stomach acids and pancreatic enzymes.
Best dietary sources of vitamin B12
Vitamin B12 is found almost exclusively in animal products. If you want to protect yourself from its deficiency, include the following foods in your diet:
- Offal – especially beef liver (up to 71 micrograms per 85 g of meat!), kidneys.
- Eggs – two eggs contain more than 1 microgram of vitamin B12.
- Clams and seafood – 100 g of clams contains almost 100 micrograms of B12. An alternative may be tuna (10 micrograms/100 g).
- Red meat – beef, pork and lamb.
- Dairy products – milk, yogurts, cheeses.
- Fortified foods – cereals, plant-based drinks or nutritional supplements with added vitamin B12.
Vegans should regularly take a B12 dietary supplement or consume fortified foods.
Conclusion: B12 deserves your attention
Vitamin B12 deficiency is a serious and at the same time inconspicuous problem. It can affect anyone – not just vegans. Long-term neglect of symptoms can lead to a decline in quality of life and irreversible damage to the nervous system. Ensure a regular intake of foods rich in this vitamin and if you suspect a deficiency have your B12 level in the blood measured.
Prevention is simple – and it can protect you from serious consequences.
