What is vitamin B12 good for? Function and meaning explained

Vitamin B12 is an essential nutrient that is essential for many functions in the body. It is only found in animal foods and is therefore particularly important for vegetarians and vegans, who are often deficient. In this article you will find out what vitamin B12 is good for and what tasks it has in the body.

What is vitamin B12?

Vitamin B12, also called cobalamin , is a water-soluble vitamin that is important for many metabolic processes in the body. It is not produced by the body itself and must therefore be ingested with food. Vitamin B12 is only found in animal foods such as meat, fish, milk and eggs.

Functions of vitamin B12 in the body

Vitamin B12 has many important tasks in the body. Here are some of the most important

Support blood formation: Vitamin B12 is important for the formation of red blood cells, which transport oxygen in the body.
Supporting the nervous system: Vitamin B12 is important for the formation and protection of nerve cells and can help prevent nerve damage.
Immune System Support: Vitamin B12 can boost the immune system and help fight off infection and disease.
Supporting DNA synthesis: Vitamin B12 plays an important role in the formation of DNA, the genetic material of our cells.

Vitamin B12 deficiency

A vitamin B12 deficiency can lead to a variety of symptoms, such as: B. fatigue, weakness, nerve damage, anemia and memory disorders. A deficiency is common in people who follow a vegan or vegetarian diet, since plant-based foods do not contain vitamin B12 .

Recommended daily dose

The recommended daily dose of vitamin B12 varies depending on age and gender. Here are the recommended daily doses for different age groups:

Infants (0-6 months): 0.4 micrograms (mcg)
Infants (7-12 months): 0.5 mcg
Children (1-3 years): 0.9 mcg
Children (4-8 years): 1.2 mcg
Children (9-13 years): 1.8 mcg
Adolescents (14-18 years): 2.4 mcg
Adults (over 18 years): 2.4 mcg

Foods containing vitamin B12

The following foods are rich in vitamin B12

Meat: beef, pork, chicken, liver
Fish: salmon, tuna, sardines
Dairy products: milk, cheese, yogurt
eggs

conclusion

Vitamin B12 is an essential nutrient that is essential for many bodily functions. A vitamin B12 deficiency can lead to a variety of symptoms. It is particularly important for people who eat vegan or vegetarian food to take in enough vitamin B12 with food. If you're concerned about not getting enough vitamin B12 , see a doctor who can help you plan a balanced diet or recommend supplements.

Source: https://eur-lex.europa.eu/legal-content/DE/TXT/?uri=CELEX:32012R0432#d1e76-1-1

(Note: An official source for health claims is the European Union. The above source lists the official health claims for vitamin B12 ).