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  • B12 is an important vitamin for men. The benefits of vitamin B12: What it is and its important sources What is B12 responsible for in the human body

B12 is an important vitamin for men. The benefits of vitamin B12: What it is and its important sources What is B12 responsible for in the human body


Good day, friends! In order to maintain youth and health for many years, it is necessary to use all the necessary vitamins.

Do you use cyanocobalamin? This is not some kind of complex medicine, but the usual vitamin B 12.

And what healing properties it has - protects the body from the influence of harmful radicals, activates the immune system and improves metabolic processes.

It is simply necessary for good health and a person receives most of it with food.
Today I want to tell you why the body needs vitamin B12.

This component is simply necessary for the production of DNA elements. Without it, the number of red blood cells decreases, and the functioning of the bone marrow is also disrupted.

Cyanocobalamin contributes to the regulation of hematopoietic function, and also burns fats and is simply necessary for the normal functioning of the nervous system and brain.

This compound is derived from bacterial hydroxocobalamin. It is used as a food additive and in various pharmaceutical preparations.
A similar component is especially necessary for the female body. It affects our mood, energy, as well as the digestive system and even the functioning of the heart.


It is important for such processes:

  1. Provides hormonal balance.
  2. Synthesizes DNA.
  3. Participates in the production of leukocytes and hemoglobin.
  4. Maintains a good condition of the nervous, respiratory and cardiovascular systems.
  5. Affects .

Signs of a deficiency of a useful component

With a lack of such a vitamin, weakness in the body and dispersal appear.

You can also observe the following symptoms:

  • joint pain, muscle pain and weakness;
  • breathing difficulties and shortness of breath;
  • poor memory and dizziness;
  • inability to concentrate;
  • mood changes;
  • bleeding gums;
  • problems with the digestive system.

In this case, the lack of a vitamin manifests itself gradually. First, there is a tingling sensation in the legs and arms, then itching appears, the skin of the palms may darken, and other parts turn yellow.


Sometimes there is a feeling of numbness and goosebumps appear.

With severe manifestations of deficiency, anemia may also appear. And such a disease provokes confusion and even dementia. In addition, anemia can also cause diseases of the kidneys, liver or blood.

Vegetarians and the elderly are at particular risk. In old age, the production of gastric juice decreases, which also affects the ability of the body to absorb nutrients. Vegetarians may experience a lack of this vitamin, since its main source is animal products.

Lack manifests itself with a long-term refusal of the liver, meat, eggs and milk. By the way, such a preservative as E 200 can destroy a useful component in the body.

It is worth knowing about the symptoms of an overabundance of this substance. First of all, tachycardia or allergic reactions may appear.

Functions and benefits of vitamin B12

This water-soluble vitamin needs constant replenishment. Let's briefly go through the useful properties of this component.

Here they are:

  1. Helps maintain metabolism. It allows you to convert carbohydrates into glucose. B 12 is important for neurotransmitters that promote muscle contraction.
  2. Helps prevent memory loss. It is used to reduce the risk of diseases such as dementia and Alzheimer's disease.
  3. Helps to improve a positive mood, and also increases the ability to learn. A useful vitamin is effective in regulating the nervous system, and also reduces anxiety and depression.
  4. Reduces the level of homocysteine ​​in the blood, which positively affects the functioning of the heart.
  5. Essential for healthy hair and skin. Helps reduce dryness, redness and inflammation.
  6. It activates digestive activity and prevents various inflammatory processes in.
  7. It is required by pregnant women, as it is an important element for growth and development. Combined with folic acid to help reduce the risk of birth defects. Taking during pregnancy will then bring great benefits to babies.
  8. Helps prevent some cancers. Especially effective in combination with folic acid.
  9. Protects against the formation of anemia.

Why else do you need this vitamin? It is he who is responsible for resistance to psychological and emotional stimuli, and also reduces nervousness.

This component also takes part in the production of choline, which helps and also stimulates the breakdown of fats.
Athletes also need certain dosages of this substance. Since it activates the natural growth of muscles, and also protects them from exhaustion.

What products contain


The largest amount of vitamin B 12 is found in animal products. There is a little of this substance in plant products. With the correct preparation of the diet, the body can be completely protected from the lack of a useful substance.

On average, 100 grams of plant foods contain about 0.1 micrograms of this vitamin.
Most of it is found in beef liver – in 100 grams about 60 micrograms. AT pork liver this substance is contained in two times less.

In chicken offal- near 17 mcg. There is this component in seafood. For example, in mackerel it contains - 12 mcg.

And about sour cream and eggs 0.5 µg, and in hard cheese a little more - about 1.5 mcg.
To obtain this substance from plants, you need to use:

  1. Leek, spinach and green onions.
  2. Parsley, garlic and lettuce.
  3. Broccoli and radish.
  4. Cabbage, beans and celery.
  5. Sprouted wheat.
  6. Nuts, apples and soy.

Seaweeds are also very beneficial. Useful brown seaweed nori. It is also enriched omega - 3, therefore, helps to reduce cholesterol, improve heart function and thin the blood.


Used to prevent many diseases spirulina. It allows you to increase the level of hemoglobin in the blood, and also removes harmful compounds from the body.

According to reviews, the regular use of such algae improves the functioning of the heart, digestion and endocrine system.

In addition to B12, freshwater algae chlorella contains a, pyridoxine and thiamine.

Long-term use of antibiotics can also affect the body's ability to absorb beneficial components.

Potassium can also reduce the ability to absorb this component.
B 12 is not very compatible with vitamin B 6 and B1. For best results, it is recommended to take them in turn.

B 12 is incompatible with ascorbic acid. Do not combine with drugs that increase blood clotting.

Vitamins B 12, B 1 (thiamine) and B 6 (pyridoxine) play an important role in the life of the human body.

They are used in the treatment of diseases of the nervous system.

How to use correctly


The instructions for the preparation contain all the necessary knowledge for its use. But, nevertheless, knowledge of the daily norms will not be superfluous.

For children under six months, only 0.4 µg. Up to a year old 0.5 µg. Children under three years of age need at least 1 mcg per day.

Enough for a child under 6 1.5 mcg, but up to 10 years - 2 mcg.
Adults need at least 3 mcg per day. and athletes, the dosage increases to 4-5 mcg.
The drug for oral administration has a small ability to assimilate. The body absorbs only 40% of the substance.

And with intravenous injections, up to 98% of the substance enters the body.

Although side effects are rare when taking such a remedy, it is not recommended to self-medicate. Reception is better to coordinate with the doctor.

Vitamin B 12 is included in various multivitamin formulations. There are special SS complexes with a high content of this component.

The most popular are Neurobeks, Unigamu, Pikovit and Binavit. The price of these drugs varies greatly.

For example, a drug in ampoules costs an average of about 30 rubles.

Contraindications

This vitamin has certain contraindications. This is a special sensitivity to the drug, erythrocytosis, thromboembolism.

During pregnancy and lactation, vitamin B 12 should be used only after consulting a doctor.
There may also be some side effects. For example, allergic reactions, tachycardia, headache, and mental agitation.

If there is a suspicion of a lack of this vitamin in the blood, then you can. After that, you need to enrich your diet with foods that contain this vitamin.

You can also try taking nutritional supplements. In the presence of poor digestibility, intramuscular injections are used.

Remember that you can not combine the intake of this vitamin with vitamin complexes that contain copper, iron or vitamin C.

Be healthy, dear friends, and see you soon!

Vitamin B12 is extremely important for the body, its lack causes serious pathologies, sometimes irreversible. The danger of a deficiency of this substance threatens strict vegetarians who completely exclude animal products. They, as well as some other categories of people, need to control the level of this compound in the blood and take vitamin supplements. Consider why vitamin B12 is needed, why its deficiency is dangerous, and how to maintain its content in the body at the required level.

For the discovery of vitamin B12, American scientists J. Minot and J. Whipple were awarded the Nobel Prize in 1934. They succeeded in isolating this substance from beef liver when they investigated its ability to cure anemia.

Vitamin B12 is the collective name for a group of 4 substances with the same biological activity, containing cobalt atoms. The names cyanocobalamin, cobalamin are also common.

In the human body, cobalamin performs the following functions:

  • Participates in the synthesis of nerve fibers. With its chronic shortage, nerve fibers degrade and collapse, which leads to irreversible organic damage to the nervous system.
  • Participates in the synthesis of red blood cells. Its deficiency leads to the development of B12 deficiency anemia, as a result of which all organs and systems suffer from a lack of oxygen.
  • Takes part in the metabolism of proteins and carbohydrates.
  • It is one of the components of many digestive enzymes.
  • Takes part in the production of creatine.
  • Maintains the necessary level of carnitine, thereby participating in the metabolism of fats.
  • Without it, the assimilation of vitamin B1, the metabolism of B9, the production of B4, the conversion of carotene into vitamin A, and the accumulation of iron stores are impossible.

Vitamin B12 is found only in foods of animal origin. Therefore, its deficiency is often experienced by those who, for various reasons, do not consume animal food.

Consequences of deficiency

A lack of few vitamins has the same severe irreversible consequences as vitamin B12 deficiency. Fortunately, it rarely develops, since most cases of B12 hypovitaminosis can be recognized in time and treated before the pathological changes go too far.

Consequences of beriberi B12:

  • lesions of peripheral nerves, the symptoms of which are loss of sensitivity, paresthesia of the extremities;
  • damage to the optic nerve, leading to visual impairment;
  • spongy degeneration of the spinal cord, manifested by unsteady gait, uncoordinated movements;
  • severe anemia, leading to disruption in the work of all organs and systems due to lack of oxygen;
  • thrombocytopenia may also develop - a decrease in the level of platelets in the blood, leading to bleeding, pancytopenia - a decrease in the number of all blood elements;
  • older people develop clinical depression.

Deficiency symptoms

Signs by which you can suspect a vitamin B12 deficiency:

  • pale skin;
  • fatigue and decreased performance in sports;
  • numbness and tingling in the fingertips;
  • shortness of breath on exertion that did not cause it before;
  • dizziness;
  • blurred vision;
  • depressed mood;
  • memory impairment;
  • cheilitis - inflammation and cracks of the lips;
  • glossitis - inflammation and swelling of the tongue;
  • onychorrhexis - longitudinal splitting of the nails along the midline.

If these signs appear, you should check the level of vitamin B12 in the blood by passing the test for methylmalonic acid (MMA). And based on its results, decide whether the use of vitamin B12 in the form of supplements is necessary.

Significance for athletes

The role of cobalamin for athletes cannot be overestimated, because with its deficiency:

  • the level of hemoglobin drops, therefore, the supply of oxygen to the muscles worsens;
  • the functions of the nervous system are disturbed, and hence the neuromuscular transmission;
  • the metabolism of carbohydrates, fats, proteins, the synthesis of necessary enzymes and vitamins is disturbed.

All these violations are not compatible with the concept of health, and even more so with intense physical activity. It is necessary to monitor your diet and well-being, and at the first sign of a deficiency of cobalamin, check its level in the blood. Vegetarians and other categories of people at risk should be especially careful in this regard. They need to monitor their vitamin B12 levels regularly.

Consumption rates

The daily requirement for vitamin B12 is 3 micrograms. Of this amount, no more than 1.5 mcg is absorbed by the body. In athletes during intensive training, the need may increase by 2-3 times.

Risk groups for hypovitaminosis

Cobalamin enters the body exclusively with food of animal origin. It is able to be synthesized by the microflora of the large intestine, however, the absorption of endogenous vitamin B12 is impossible, since it is absorbed in the ileum, which is located above the large intestine. As a result, a valuable compound produced in the body does not benefit, enriching only the composition of feces.

The process of assimilation of vitamin B12 is very complex, it requires a special substance produced by the gastric glands, which is called the internal factor of the Castle. Without it, even with sufficient intake of cobalamin, its deficiency may develop due to poor absorption. The production of intrinsic factor Castle decreases with age, and after 60 years of age it may completely stop, so older people have a high risk of developing hypovitaminosis B12.

Also, vitamin B12 deficiency may be associated with its absorption by helminths, with some autoimmune diseases of the gastrointestinal tract. Summarizing the above, we can name the following risk groups for hypovitaminosis B12:

  • vegetarians, especially vegans, who completely exclude animal products from the diet;
  • people over 60;
  • patients after resection of the stomach;
  • suffering from autoimmune atrophic gastritis;
  • patients with helminthiases caused by tapeworms.

It should be noted that hypovitaminosis B12 develops gradually, over several years, since its reserve is created in the liver. Without the intake of cobalamin from the outside, its supply in the body is enough for 3-5 years. However, after the exhaustion of this reserve, hypovitaminosis quickly makes itself felt. Therefore, everyone at risk should take a methylmalonic acid test once a year, which will show if there is reason for concern.

Foods rich in vitamin B12 are, first of all, the internal organs of mammals and birds - the liver, kidneys, heart:

  • 100 g of beef liver contains 60 mcg, or 10-20 daily norms;
  • pork liver - 27 mcg / 100 g;
  • chicken liver - 17 mcg / 100 g
  • chicken hearts - 7 mcg / 100 g.

Fatty sea fish and seafood are rich in cobalamin:

  • herring contains 18 mcg/100 g;
  • in mackerel - 8 mcg / 100 g;
  • in octopus - 20 mcg / 100 g;
  • in mussels - 12 mcg / 100 g.

Smaller amounts of cobalamin are found in the meat of mammals and birds, dairy products, eggs:

  • in beef - 2.5 mcg / 100 g;
  • chicken - 0.5 mcg / 100 g;
  • lamb - 3 mcg / 100 g;
  • hard cheese - 1.5 mcg / 100 g;
  • low-fat cottage cheese - 1 mcg / 100 g;
  • eggs - 0.5 mcg / 100 g.

With a complete diet containing animal products, a person, on average, consumes 5-7 micrograms of cobalamin per day, which completely covers the daily requirement.

Supplementation with vitamin B12 is usually only needed for those in the risk groups listed above. In particular, these are vegetarians who completely refuse animal food.

The belief among vegan dieters that cobalamin deficiency can be replenished with spirulina algae or fermented soybeans is erroneous. Studies have shown that the substance contained in these products is similar to vitamin B12, but does not have its activity in the body. Pseudo-vitamin B12 does not cover cobalamin deficiency, but it shows elevated blood levels of vitamin B12 on analysis, leading to a misdiagnosis.

Forms of release and dosage

Consider how to take vitamin B12 if there is a deficiency in the body.

Vitamin B12 is available in solutions for injection, as well as in tablets, capsules, lozenges, lozenges for resorption under the tongue, sprays.

The dosage can be from 5 micrograms to 500 micrograms in one tablet, capsule, 1 ml solution for injection. In large doses, the drug is used to treat diseases caused by beriberi, they can only be used as directed by a doctor. For prophylactic purposes, it is recommended to use oral agents with a dosage of no more than 5-20 mcg / day.

Best of all, cyanocobalamin is absorbed by intramuscular injection, but this use has a number of contraindications and side effects.

Taking vitamin B12 is contraindicated:

  • during pregnancy and lactation;
  • erythremia;
  • erythrocytosis;
  • neoplasms;
  • thrombosis;
  • tension angina.

Reception of cobalamin is incompatible with coagulants. Its absorption is reduced by antiepileptic drugs, salicylates, aminoglycosides, some antibiotics, potassium preparations, hormonal contraceptives.

Cobalamin is incompatible with vitamins: C, B1, B2, B6, it destroys them. Complex vitamins containing combinations of these substances with vitamin B12 are illiterately compiled, so the benefits of taking them are doubtful.

Take vitamin B12 by mouth once a day as directed. The course of admission is no longer than 40-60 days, since the supply of this substance can accumulate in the liver.

Vitamin B12 is basically cyanocobalamin (Cyanocobalamin), although cobalamins, in addition to it, also include hydroxycobalamin and two coenzymatic forms of vitamin B12: methylcobalamin and 5-deoxyadenosylcobalamin. This is due to the fact that the main amount of vitamin B12 enters the human body in the form of cyanocobalamin.

Vitamin B12 is the only water-soluble vitamin that can accumulate in the body, accumulating in the liver, kidneys, lungs and spleen.

Cyanocobalamin is an odorless dark red crystalline powder. Cyanocobalamin is relatively stable in the presence of light and at high temperatures.

C 63 H 88 CoN 14 O 14 P

Coa--Cob-cobamide cyanide, or a- (5,6-dimethylbenzimidazolyl) -cobamide cyanide

Functions of Vitamin B12

Vitamin B12, like other vitamins, has a huge number of useful properties that have a beneficial effect on the human body, incl. he:

- enhances immunity;
- increases energy;
- helps to normalize;
- improves concentration, memory and balance;
- prevents senile dementia and confusion of thinking;
- helps to contain the breakdown of mental activity as a result of AIDS;
- important for normal growth, as well as improving appetite;
- prevents anemia;
- regulates reproductive function, correcting the decrease in the content of spermatozoa in seminal fluid;
- plays an important role in the regulation of the function of hematopoietic organs;
- maintains the nervous system in a healthy state;
- reduces irritability;
- helps to overcome, and also helps to adapt to changes in sleep and wakefulness, which is explained by the participation of cyanocobalamin in the synthesis of melatonin;
- prevents fatty infiltration of the liver, increases oxygen consumption by cells in acute and chronic hypoxia.

In addition, vitamin B12:

Vitamin B12 is involved in the processes of transmethylation, hydrogen transfer, activates the synthesis. By enhancing the synthesis and ability to accumulate protein in the body, cyanocobalamin also has an anabolic effect.

Also, vitamin B12 plays an important role in the regulation of the function of hematopoietic organs: it takes part in the synthesis of purine and pyrimidine bases, nucleic acids necessary for the process of erythropoiesis, and actively influences the accumulation of compounds containing sulfhydryl groups in erythrocytes.

Vitamin B12 is essential for normal absorption folic acid in the formation of erythrocytes and membranes of nerve cells, participates in the reactions of DNA formation.

It is also involved in the metabolism of fats and carbohydrates, enhances the synthesis and accumulation of proteins, and is involved in the processes of hydrogen transfer.

Symptoms of deficiency (hypovitaminosis) of vitamin B12

Low levels of cyanocobalamin double the rate of disease progression in people with AIDS.

A slight decrease in the content of cyanocobalamin in the blood compared to the norm can cause significant damage to the brain and nervous system.

Also, lack of Vitamin B12 can cause: poor digestibility of food, liver enlargement, provoke chronic fatigue, irritability, depression, tinnitus, drowsiness, shortness of breath, visual disturbances, hallucinations, memory loss, pernicious anemia, neurological disorders, immunodeficiencies, gastroduodenitis, and.

Indications for taking vitamin B12

Chronic, occurring with vitamin B12 deficiency (Addison-Birmer's disease, alimentary macrocytic anemia), as part of the complex therapy of anemia (including post-hemorrhagic, aplastic, anemia caused by toxic substances and / or drugs). Chronic hepatitis, liver failure. Alcoholism, long term. , neuralgia (including trigeminal neuralgia), malnutrition, funicular myelosis, peripheral nerve injuries, amyotrophic lateral sclerosis, cerebral palsy (ICP), Down's disease. (, photodermatosis, dermatitis herpetiformis,).

For prophylactic purposes - when prescribing biguanides, PAS, ascorbic acid in high doses, pathology of the stomach and intestines with malabsorption of vitamin B12 (resection of part of the stomach, small intestine, Crohn's disease, celiac disease, malabsorption syndrome, sprue), malignant tumors of the pancreas and intestines , radiation sickness.

Vitamin B12 is also indicated for long-term infections, dieting, kidney pathology, and allergic diseases (asthma,).

The use of vitamin B12 is indicated in premature and newborn babies after infections.

Contraindications to taking vitamin B12

Hypersensitivity, thromboembolism, erythremia, erythrocytosis, pregnancy (there are separate indications of the possible teratogenic effect of B vitamins in high doses), lactation.

Daily requirement of vitamin B12

Age Russia Age Great Britain USA
Infants 0 — ½ 0,4 0 — ½ 0,3 0,3
½ - 1 0,5 ½ - 1 0,4 0,5
Children 1 — 3 1,0 1 — 3 0,5 0,7
4 — 6 1,5 4 — 6 0,8 1,0
7 — 10 2,0 7 — 10 1,0 1,4
Men 11 — 14 3,0 11 — 14 1,2 2,0
15 — 18 3,0 15 — 18 1,5 2,0
19 — 59 3,0 19 — 24 1,5 2,0
60 — 74 3,0 25 — 50 1,5 2,0
> 75 3,0 > 51 1,5 2,0
Women 11 — 14 3,0 11 — 14 1,2 2,0
14 — 18 3,0 15 — 18 1,5 2,0
19 — 59 3,0 19 — 24 1,5 2,0
60 — 74 3,0 25 — 50 1,5 2,0
> 75 3,0 > 51 1,5 2,0
pregnant 4,0 1,5 2,2
lactating 4,0 2,0 2,1

Much has been said about the benefits of B vitamins. Its representatives are of paramount importance. For example, for a woman to have a dazzling appearance, you need to regularly replenish your body with them. They are available, they can be purchased at any pharmacy. Vitamins are packaged in ampoules and can be both water-based and oil-based.

The role of vitamin B12 in the body

Cyanocobalamin (vitamin B12) was discovered in 1948. It was isolated from raw liver. For a long time, scientists could not understand why patients who took raw liver in small quantities managed to overcome pernicious anemia.

Since then, vitamin B12 and its effect on the body have been studied quite well, it remains only to understand that this is an expensive gift of nature that should be used wisely. Vitamin B12 helps to avoid the effects of stress, it is he who, with the help of vitamins B5, B9 and C, helps block stress hormones, helps restore nerve cells and participates in the construction of new ones, that is, he is an active participant in the processes of amino acid biosynthesis and DNA and RNA synthesis. The substance improves the process of blood coagulation, reduces the amount of cholesterol in it.

Vitamin B12 can be obtained from food or supplemented through tablets and injections. Cyanocobalamin is found in animal products, which is why vegetarians tend to suffer from its lack in the body. It is not synthesized in plants.

Use of vitamin B12

It is much more convenient to use vitamin B12 in ampoules. It is a slightly pink liquid. Indications for injections of cyanocobalamin may be trigeminal neuralgia, hepatitis, neurodermatitis, anemia, Down syndrome, as well as migraine, diabetic neuritis, radiation sickness, multiple sclerosis, cerebral palsy. This vitamin has an impact on reproductive function - both female and male. It has a beneficial effect on the human immune system. If there is not enough vitamin B12 in the body of HIV-infected people, then the disease progresses much faster.

It is impossible to prescribe B12 injections in the presence of erythrocytosis, hypersensitivity to the drug, it is also necessary to exercise caution in malignant and benign tumors and angina pectoris.

How to properly inject vitamin B12

As mentioned above, vitamin B 12 belongs to the group of vitamins. It is widely used in traditional medicine as one of the components used to treat various diseases or for their prevention. Therefore, if cyanocobalamin is prescribed by a doctor, then this is not subject to discussion, but if someone independently decided to pierce vitamin B12 in ampoules, the instructions for use in this case are subject to detailed study.

First of all, you need to know that cyanocobalamin can be used intravenously, subcutaneously, intramuscularly. And the instructions state in detail that it cannot be used together with drugs that increase blood clotting, it is also impossible to mix vitamins B1, B6 and B12 in one syringe, in addition, if the patient has an allergic reaction to vitamin B1, then B12 can strengthen significantly. It is impossible to combine cyanocobolamin with riboflavin and ascorbic acid, but colchicine, antiepileptic drugs and salicylates can reduce the degree of its absorption by the body. And there are many more nuances that only a doctor can know, so only he can fully answer the question of how to inject vitamin B12.

The use of vitamins in various diseases

Vitamin B12 in ampoules, the price of which is quite acceptable - from 17 to 25 rubles, depending on the manufacturer, has a significant effect in the treatment of various diseases. As practice shows, many people pierce cyanocobalamin when such signs of deficiency of this vitamin appear:

Headache and dizziness;

Fatigue and weakness;

Irritability, neuritis and nervousness;

The appearance of sores on the tongue and in the oral cavity;

Paleness of the skin;

Numbness;

Decreased appetite, back pain and sleep disturbance.

This drug is prescribed by doctors for well-defined diseases and for their prevention. For what diseases is B12 prescribed, how to inject it correctly?

The course for prevention can be from 7 to 15 days, while injections are made from 200 mcg to 500 mcg per day.

Diseases associated with the nervous system of the central and peripheral:

The first 3 days daily, 200 mcg;

The next 4 days daily, 300 mcg.

If no complications occur within seven days, the course of treatment ends. If complications occur, the dose increases:

5 days daily, 400 mcg;

The next 3 days daily, 500 mcg.

Another disease is quite serious, arising due to a lack of B12 in the body - anemia. A characteristic feature of this ailment is that it develops almost asymptomatically and slowly, but, as a rule, affects the nervous system. In the course of treatment, along with other drugs, cyanocobalamin is prescribed at a dose of 200 to 300 mcg, if complications arise, then it increases to 500 mcg and is administered 1 or 2 times a day. If the patient's condition worsens, the dose can reach up to 1000 mcg. After 10 days, it can be reduced, but for another 3 months, the daily norm will be 300 micrograms of the vitamin. And already at the end of treatment for six months, one injection is made every two weeks.

Vitamin B12 overdose

Before piercing vitamin B12 in ampoules, it would be useful to familiarize yourself with the consequences in case of an overdose: if the body is hypersensitive to this substance, then a large dose can cause an allergic reaction, which will manifest itself in the form of urticaria (rash on the body and mucous membranes), as well as pain in the heart, tachycardia, increased nervousness.

It should be remembered that an excess of cyanocobalamin is very difficult to remove from the body later.

Vitamin B12 in hair care

Cyanocobalamin is an excellent assistant in hair care. At home, vitamin can be added to shampoo, thereby making it fortified. It is also added to hair masks. For example, an excellent mask against hair loss is to mix one teaspoon of honey and lemon juice and add one ampoule of vitamin B6 and B12 to the mixture. Apply the mixture to clean hair, hold for 10 minutes, then rinse. Repeat the procedure five times a week.

But, as you know, external application is always inferior to internal in terms of results. What if vitamin B12 cannot be used in the form of injections due to the individual characteristics of the body, but at the same time you want to have beautiful hair? In such cases, it is best to include foods containing cyanocobalamin in your diet in sufficient quantities.

What foods contain vitamin B12

Most of the vitamin B12 in the liver is beef or veal, but chicken and pork liver also contain it in large quantities. It is also found in marine products such as crabs and oysters, fish, egg yolks, meat, hard cheese, dairy and sour-milk products.

Now fortified mixtures are offered in large quantities, for example, oatmeal, muesli in the form of breakfast cereals. In fact, it will hardly be possible to find the indicated amount of vitamins there, because long-term storage helps to reduce it, and the preservatives contained in such products are harmful.

There’s another caveat: Vitamin B12 is heat stable, which means it doesn’t get destroyed by cooking. But at the same time, direct sunlight has a detrimental effect on it.

The topic of Vitamin B 12 is not new to most vegans, vegetarians and raw foodists. Many people run to the nearest pharmacies, doing their best to remove its deficiency, but is it worth it? A number of issues will be addressed in this article, where I have tried to piece together information from various reliable (non-financially oriented) sources.

Vitamin B12 deficiency reaching a certain level leads to serious disorders of the body. Fatigue, pallor, anorexia, confusion, delirium, paranoia, weight loss, breathing problems, etc., are just some of the signs of a B12 deficiency. In my opinion, chronic fatigue is a consequence of B12 deficiency. If you suspect that you are deficient in B12, it is advisable to contact a specialist in this matter and try to correct the situation, because if left unchecked, it can eventually lead to death.

Dr. Gina Shaw, D.Sc, MA, Dip NH, AIYS (Dip. Irid.)

Official UK recommendations have declined in recent years as the body's needs were previously overestimated. Indeed, the Department of Health acknowledges that some people have lower than the average statistically required B12 level. In a lifetime, you need to consume up to 40 milligrams of red crystals, about one-seventh the size of an average aspirin!

Vitamin B12 is excreted in the bile and then reabsorbed. This process is known as enterohepatic circulation. The amount of vitamin B12 excreted in the bile can vary from 1 to 10 mcg per day. People on diets low in vitamin B12, including vegans and some vegetarians, may get more B12 through reabsorption than from food sources. Reabsorption is the reason why beriberi can take over 20 years to develop. For comparison, with B12 deficiency due to a failure in absorption, beriberi occurs after three years. As long as vitamin B12 is circulating in a healthy body, in principle, internal B12 synthesis can meet its needs without consuming B12 from food. But there are other factors that need to be taken into account, such as whether there is enough cobalt, calcium and protein in our diet to keep our vitamin B12 levels stable and our gut healthy.

Among the many controversies surrounding vitamin B12, there is an argument that even though something inside our stomach and intestines produces vitamin B12, it is too low in the intestines to be absorbed by our body. This argument still holds, however, according to Dr. Vetrano, it was refuted by research more than 20 years ago, and is nothing more than an outdated scientific theory. Indeed, Marieb's 1999 version of Human Anatomy and Physiology states quite clearly that we do absorb vitamin B12 through our intestines.

Many people say that only animal products contain vitamin B12. This is also not true. There are no products that originally contain vitamin B12 - neither animal nor plant origin. Vitamin B12 is a microbe - a bacterium that is produced by microorganisms. Vitamin B12 is the only vitamin that contains the trace mineral, cobalt, which gives this vitamin its chemical name, cobalamin, which is the center of its molecular structure. Humans and all vertebrates require cobalt, although it is only absorbed as vitamin B12.

B12 synthesis is known to occur naturally in the human small intestine (ileum), which is the primary site of B12 absorption. As long as gut bacteria have cobalt and some other nutrients, they produce vitamin B12. Dr. Michael Klaper states that vitamin B12 is present in the mouth as well as in the intestines. In addition, Dr. Virginia Vetrano states that active vitamin B12 coenzymes are found in bacteria in the mouth, around the teeth, in the nasopharynx, around the tonsils and in the crypt tonsils, in the folds at the base of the tongue, and in the upper bronchi. Absorption of natural B12 coenzymes can occur in the mouth, throat, esophagus, bronchi, and even at the top of the small intestine, as well as along the entire gastrointestinal tract. This does not affect the complex mechanism of enzymes for absorption (Intrinsic Factor) in the small intestine, as required by cyanocobalamin. Coenzymes are absorbed by diffusion from mucous membranes (11).

External B12 that enters the body must be combined with a mucoprotein enzyme called Intrinsic Factor, which is normally present in gastric secretions, for it to be properly absorbed. If Intrinsic Factor is degraded or absent, B12 synthesis will not take place, no matter how much is present in the diet. B12 deficiency can be caused by antibiotics (in pills and also in milk and meat), alcohol (alcohol destroys the liver, so drinkers need more B12) and smoking (smoke is hot and destroys B12), and stress also increases the need for B12.

Many nutritional analyzes of foodstuffs have been done so long ago and as such are not taken into account more than today's more modern technologies. According to Dr. Vetrano, current US nutrition books now say that B12 is present in any food that contains the B-complex vitamins, but they were simply unable to quantify it before. Currently, more modern technology made it possible to discover what is really B12 in these foods rich in vitamins B complex.

The author does not believe that vitamin B12 deficiency is more common among vegans or vegetarians - this is probably just another marketing lie! Indeed, many of the so-called studies “showing the disadvantages of veganism” should be scrutinized – many of them do nothing to prove that vegans are deficient! In fact, contrary to the propaganda of the meat and dairy industry, meat eaters have been known since 1959 year!!, are more likely to be deficient in vitamin B12.(1)

Having said that, we must keep in mind that many vegetarians and vegans are still taking antibiotics or consuming antibiotic-containing foods such as onions, garlic, radishes, and other foods rich in mustard oil, which are deadly to intestinal flora. The trouble is, once we've damaged our gut flora, it's hard to fix without proper advice from a knowledgeable doctor and nutritionist. And it's important to be able to fix problems with your gut flora before wasting your life on so-called nutritional supplements. People who have trouble thinking they are not getting enough vitamin B12 actually often don't digest it, even with a healthy diet, due to the condition of their gastrointestinal tract. When their gut heals, vitamin B12 can be used up and be able to reproduce again.

Indeed, Dr. Vetrano argues that the real problem with so-called B12 has to do with the inability to digest and absorb food, not the deficiency of the vitamin itself. In addition, she states that vitamin B12 coenzymes are found in nuts and seeds, as well as in many greens, fruits, and many vegetables. If we were to eat 100 grams of green beans, beets, carrots and peas, we would provide half of our so-called minimum daily requirement of vitamin B12. From Rodal's Complete Book of Vitamins, page 236, we find the following explanation: "As you know, the B complex of vitamins is called a 'complex' because it is not one vitamin, but a large number of related vitamins that are usually found in one and the same products. (eleven)

The cause of malabsorption is usually gastrointestinal disorders, and this has long been known by pathologists as early as l800. In this case, the lifestyle must be evaluated and brought into harmony with the needs of the living organism.

According to the book Human Anatomy and Physiology by Marieb, vitamin B12 can be destroyed in highly alkaline and highly acidic conditions. This suggests that B12 in meat will be easily destroyed because the hydrochloric acid in our stomachs during the digestion of meat is very acidic. This can explain why meat eaters are just as likely to be deficient in B12 as are vegans - even if their diet contains vitamin B 12. In addition, as mentioned earlier, another problem for meat eaters is the rather high antibiotic content in meat plus the fact that many meat eaters destroy their friendly bacteria in the gut due to putrefactive bacteria and the putrefaction process itself, so a damaged gut may not function well enough to adequately replenish vitamin B12 absorption levels.

The other side of the equation is that low serum B12 does not necessarily equate to B12. The fact that there is a low level of B12 in the blood does not mean that there is a deficiency in the body as a whole, perhaps it is currently used in living cells (for example, the central nervous system). More reliable tests are homocysteine ​​and methylmalonic acid tests.

Commercially, vitamin B12 tablets are made from bacteria, and the bacteria are deeply fermented. Supplemental B12 or injections may help in the short term, but in the medium to long term, I would recommend that a person with a B12 deficiency try to get to the bottom of why B12 is constantly becoming deficient through natural remedies.

According to Dr. John Potter, Ph.D. at the Fred Hutchinson Cancer Center in Seattle, “The magic of nutrition is based on a thousand complex interactions of dozens of different phytochemicals that are difficult to recreate in pills. While 190 solid studies show the benefits of fruits and vegetables, there is only superficial evidence for the benefits of supplements.” Vitamins, minerals, hormones, etc. do not work in isolation, they work in symbiosis. They work with other nutrients in order to so that their work can be carried out.When these highly complex relationships are disrupted, their overall effectiveness can be reduced.However, too many nutrients deplete our vital energy, the human (or non-human) body may be overloaded with nutrients.In addition , it is unlikely that even if you are deficient in B12, you are only deficient in B12. Healthy nutrition and living conditions can help quickly and well.

On the topic of supplementation in general, Dr. Douglas Graham, in his book Nutrition and Athletic Training, argues that supplementation has proven to be an inadequate and incomplete way of supplying nutrients, scientists cannot match nature's delicate balance. He says that since an estimated ninety percent of all nutrients are yet to be discovered, why are we keen to start adding nutrients to our diets one at a time rather than consuming natural foods? Most nutrients are known to interact in symbiosis with at least eight other nutrients, and with that in mind, taking any beneficial nutritional supplements into this essential set of components becomes a breeze. More to the point, he adds: “Never has there been a successful attempt to keep an animal or human healthy, or even alive, on a diet consisting solely of nutritional supplements.” So I would say that reliance on supplements, without finding the root of the problem, is not ideal.

Dan Rieter, at Bio-Systems Laboratories in Colorado, is working on one of the world's most comprehensive tests of soil biology computing. He says that, in his extensive testing, plants grown in organically managed soils showed significantly higher levels beneficial vitamin AT 12. He also reported that vitamin B12 is present in wild fruits and both wild and domestically grown plants.

The author argues that animal and dairy products are a poor source of vitamin B12, since they are usually cooked and therefore the vitamin contained in destructured foods will inevitably lose its beneficial features. Research shows that those who follow a typical animal-based diet require more vitamin B12 than those who do not. This is because the typical diet leads to nutritional atrophy. Since B12, a peptide, is bound in animal products, it must be enzymatically cleaved from the peptide bonds in order to be absorbed. However, gastric acid-impaired gastric secretion enzymes (due to cooked foods in the diet) are unable to effectively extract vitamin B12 from the food consumed. However, raw foodists can actually get more B12 from reabsorption from bile, just like from regular food. Wolf argues that natural soil microorganisms and bacteria found on wild plant foods and unwashed garden plants is usually sufficient to meet our requirements in B12. Natural microbes from the soil should multiply and colonize in our gastrointestinal tract, in the absence of fermentation or putrefaction.

Another point to consider is the recommended daily rate vitamin B12 is based on a habitually eating (meat and a couple of vegetables), smoking, drinking person. Commercial interests really greatly exaggerate our needs for many nutrients. These studies tell us nothing about the requirements of a healthy vegetarian. It is very difficult to determine exact individual needs for any vitamin or nutrient, and overloading them puts an unnecessary burden on our vital functions. Factors such as metabolic rate, stress, etc. can determine our different and often changing needs.

Dr. Victor Herbert reported in the American Journal of Clinical Nutrition (1998, Volume 48) that only 0.00000035 oz (1 mcg) of vitamin B12 is needed daily. These minimum requirements may not be enough to justify the needs of a healthy vegan raw foodist, for example, they may need less B12 due to improved stomach function and a high ability to process vitamin B12. (Heat treatment destroys microbes and is highly sterilizing; thermally processed vegetarian food cannot provide good enough quality flora to the intestines.) The absorption of a serving of B12 is inevitably higher in healthy people than in unhealthy people. Studies based on healthy Indian vegetarian residents showed that none of them showed symptoms of vitamin B12 deficiency, despite the level of 0.3-0.5 micrograms of vitamin B12.

I believe that vitamin B12 deficiency is usually caused by a lack of absorption in the gastrointestinal tract, not a lack of this vitamin in the diet. Annie and Dr. David Jubb argue that humans have lived in such a sterile, antiseptic environment for so long that essential symbiotic organisms have dwindled more than our diet should have. They argue that, by consuming soil organisms, a huge amount of unencoded antibodies can be stored, ready to transform specific pathogens. The way nature intended is to eat some dirt!

If a person is healthy and eats healthy vegetarian food containing a high percentage of raw, and does not usually overeat, properly combines food and does not abuse his body, and also has the opportunity to receive quality food and fasts regularly, I would suggest that it is unlikely that he will develop symptoms B12 deficiency, which their intestinal flora will provide. Vitamin B12 deficiency is usually a symptom of a larger problem i.e. poor intestinal flora, poor absorption, indigestion, etc., and may also be due to lack of sunlight. There are indeed many factors associated with adequate B12 levels, as already mentioned, adequate calcium, vitamin B12, zinc, cobalt, protein, etc.

I would also like to add that just because wild fruits or organic plant foods contain only a small amount does not mean that it is not enough. Simply because we only need a small amount anyway. Pill sellers immediately say that our land is scarce, but if the seed does not receive the elements it needs, it will not grow (or will grow poorly - the author). In addition, plants receive nutrients from other sources in large quantities: the sun, water and air. Plants actually get only about 1% of their nutrients from the soil.

If you develop a B12 deficiency, some urgent dietary adjustments may be necessary and fasting may be required. In any case, when transitioning to a healthy diet, be it vegetarian, vegan, or raw (for optimal health), we should get back to nature as much as we can and ignore those who tell us to scrub our vegetables and fruits. Buy and eat natural, home grown or wild foods and don't clean them too harshly! It is also important to ensure that you have enough nuts and seeds in your diet.

Please note that this is not recommended for those who go on a long fast of more than 15 days without competent supervision. Long fasts should be carried out under the supervision of a qualified specialist.

Dr. Shaw is a Doctor of Science in Natural Hygiene and Complementary Medicine, and is not a medical doctor. She provides health and nutrition consultations, surveillance; courses on natural health, emotional healing and analysis of the iris (iridodiagnostics). Her email address: [email protected], website: http://vibrancyUK.com

Literature used in the article:

  1. "Slim for life" Diamond H. and M., 1987
  2. "Course on the Natural Health of the Life Science Society" - 1986
  3. "Nutrition and athletic training", Dr. D. Graham, 1999
  4. "Women's Balance" article 2001 - www.living-foods.com
  5. Human Anatomy and Physiology - Marieb - 1999
  6. Correspondence with Dr. Vetrano and family - 2001
  7. "Successful Solar Food Diet System" by David Wolfe
  8. B12 Article Vegan Society
  9. B12 Article of the Vegetarian Society
  10. 1990 Solstice Magazine, article
  11. "Rethinking B12" article by Dr. V. V. Vetrano