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We hear a lot about vitamin B12, especially for people who don't eat meat or fish. We explain why B12 is essential for the proper functioning of the body and why it is important to supplement.
What is vitamin B12?
Vitamin B12 is one of the eight B vitamins. It is also called cobalamin due to its high cobalt concentration. It is one of the only vitamins that is not produced by the body and must therefore be obtained through diet or supplementation. Being water-soluble, humans cannot have an excess of B12 as the surplus is excreted in the urine.
According to the ANSES report of February 2021, the recommended daily intake is 4 μg, with the human body absorbing 1 to 5 μg/day.
The role of B12 in the body
Like all vitamins, B12 contributes to many bodily functions, such as:
- Cell regeneration and multiplication
- Proper functioning of energy metabolism
- Maintaining red blood cell levels, the immune system and the nervous system
- Preservation of cardiovascular health
- Guaranteeing stable psychological functions and good memory
- Reducing fatigue and oxidative stress.
A vitamin B12 deficiency generally manifests as severe fatigue and memory loss. This deficiency takes time to appear, and while it can be quickly remedied, the symptoms can leave significant sequelae (numbness, psychosis, mood swings, depression, etc.). Therefore, do not wait until you are deficient to consume it.
Where is vitamin B12 found?
Once abundant in soils, vitamin B12 cannot be synthesized by living beings. B12 is only found in animal products, with livestock being fed B12-enriched feed. Some food products are enriched with B12, but the quantity is quite small due to legal measures.
Vitamin B12 is absorbed in the liver. Therefore, animal livers such as those of veal, beef, or lamb concentrate very large amounts of B12. It is thus non-negotiable for vegetarians and vegans to supplement with B12. Different dosages exist; some capsules are taken daily, others weekly or monthly.
Which form of B12 to choose?
There are four types of forms: hydroxycobalamin, adenosylcobalamin, methylcobalamin, and cyanocobalamin. Methylcobalamin is the bioavailable and active form of B12, allowing the body to assimilate it better without needing an intermediate reaction. However, it is difficult to obtain in supplement form.
At Nutrimuscle, we offer vitamin B12 in our Multivitamins for a complete intake in just one capsule per day. Discover them now!