Vitamin B12: A deficiency and the right amount is not only a vegan concern

That vitamins are healthy and essential for a strong immune system, is now known to everyone. Around the four seasons, the body is dependent on optimal care, although it is not always a picnic especially in the winter months. Lack of outdoor sports activities, the state of mind due to the long darkness or stress situations as a workhorse or student bring us to a limit that can affect the daily food preparation due to lack of time. But even in spring and summer, some complain of laziness, exhaustion and the feeling of being exhausted. Reason enough to take the problem seriously, because a possible cause could be missing vitamin B12. Unmasked deficiency of the vitamin complex can lead in the long run to severe impairments and must be urgently clarified and combated.

A multi-talent and important to our nervous system

Vitamin B12 is the largest and most complex of all vitamins and is needed by all cells of the body. It has a significant positive impact on mental and physical health. In addition to improvements in the general condition by reducing fatigue and the proven increase in their own concentration, many other successes are found far deeper in the organism. Vitamin B12 is a multi-talent for your own organism and inadequate care is urgently to be avoided. The need should be covered from the outset so that the body is always a sufficient amount of the vitamin complex available.

For example, vitamin B12 is essential for the formation of red blood cells and influences DNA synthesis. In addition, B12 has a positive effect on energy production, in that it helps to utilize amino acids and fatty acids in the mitochondria during the citrate cycle. The citrate cycle is used to produce the molecule ATP, which is one of the most important universal sources of human energy. In addition, Vitamin B12 regulates healthy cell division and promotes longevity. If we carry too little B12 in our organism, this leads to a decreased formation of new cells, which can disturb the blood circulation. Anemia and similar illnesses threaten, which express themselves above all by lack of strength and a leached feeling.

Vitamin B12 also plays a minor role in our nervous system - no, it even counts as one of the most important vitamins for the human psyche. It participates in the development and regeneration of the so-called myelin sheaths, the outer sheath of the nerves. Both the nerves in the spinal cord and the small nerve fibers of the nervous system are therefore dependent on this nutrient. Vitamin B12 influences and maintains our mood, perception and cognitive performance in this way. In case of a deficiency, various mental symptoms such as dementia, memory loss and even severe depression can be possible.

How much vitamin B12 can the body absorb?

The need for vitamin B12 is not generally calculable, but may vary from person to person. Generally, the DGE (German Nutrition Society) from a daily intake of about 3 μg of vitamin B12. This value may vary if the body needs more B12 due to illness or other factors. These include factors such as stress, pregnancy or breastfeeding. In these cases, according to DGE, demand increases to 3,5 - 4,0 μg.

But not everyone seems satisfied with the demand values. For example, the amount of B12 recommended after the DGE is considered too low, bearing in mind that absorption losses must always be taken into account in the body. Here, a blood test could provide quick help in measuring the current vitamin B12 status in the blood. This value can be informative as to whether the need for B12 has been optimally exhausted or whether the feed may need to be increased or decreased. Under certain circumstances, a negative result may also be related to the fact that enough vitamin B12 was added to the body, but this intake was not distributed throughout the day, but once. However, the body can absorb only a small amount successively. Thus, despite proper B12 ingestion, a deficiency can very quickly arise.

In addition, the body can only consume up to a maximum of 2 μg of vitamin B12 per meal. It is therefore advisable to take several vitamin B12 units daily. Good sources are found almost exclusively in animal foods, which especially vegetarians and vegans draw a clear disadvantage. There are hardly any B12 sources worth mentioning in plant foods, which include sauerkraut and wheat beer as well as the freshwater algae Chlorella. But here too, the question arises, how much herbal B12 must be added to the body until it is optimally supplied. If you take a closer look at beer, for example, a daily intake of around 15 liters would be necessary to meet the demand. Impossible.

But how come vegetarians and vegans on the recommended intake of B12?

The vegan foods with herbal B12 sources

Whether vegetarians and vegans even begin to reach the recommended daily requirement for B12 is still very controversial. The reason for this lies probably in the fact that the discussion seems in part almost ideologically charged. If vegetarians and vegans are B12 deficient in their diet, this is a testament to the carnivores' belief that this form of nutrition must be unnatural and harmful. However, a vegetarian or vegan diet is in most cases a cardiac decision made in various aspects of animal and environment. From the point of view, however, the potential consequences of a B12 deficiency should always be known and not ignored under emotions.

While in a vegetarian diet with eggs and cheese still find two quite potent B12 sources, the sources of supply in a vegan diet are not necessarily under a good star. In addition to the above-mentioned vegan deposits in, for example, sauerkraut, wheat beer and the freshwater alga Chlorella, there are also B12-enriched foods. These include, for example, fermented soy products, meat substitutes such as tofu and tempeh or yeast extracts, which provide further options for covering demand.

Algae, such as spirulina, have long been considered an effective source of B12 coverage. However, after a closer look at the freshwater algae, it has been possible to investigate that the alleged vitamin B12 supplier is probably just human biologically inactive B12 analogues. Some studies have also shown that the so-called MMA values, which are a clear marker for B12, worsened in patients after administration of Spirulina. The reason given for this is the high content of B12 analogues, which blocks the uptake of true B12 and thereby reduces the overall uptake.

In conclusion, a vegetarian and vegan diet is very healthy. In some diseases, a switch to a more plant-based diet and is recommended by many health experts even explicitly, as "civilization diseases" are often associated with high meat consumption. However, the need for B12 should be clarified beforehand and be realized by appropriate sources so that the consequences of a B12 deficiency are avoided at all costs.

A B12 deficiency has serious consequences: irreversible damage

If one believes the experience of different nutrition experts, relatively many people suffer from a vitamin B12 deficiency or at least show a weak supply. This does not necessarily occur when you consume too little of the vitamin. Also a part of the meat eaters is one of the B12-deficient patients. One of the reasons for this is the high consumption of industrially processed foods, which contain vitamin B12, but which in the long term damage the stomach and intestinal mucosa due to hyperacidity.

More and more people suffer from disturbed bowel function, which means that sooner or later insufficient B12 can be absorbed through the diet. The causes of a B12 deficiency are more complex than one might expect and are either due to the absorption or utilization of the vitamin. Causes include:

  • Insufficient intake through food
  • Insufficient absorption of vitamin B12 in the digestive tract
  • Taking medication that may affect the absorption of B12

A vitamin B12 deficiency slowly creeps in. B12 is stored in the liver (around 60 percent) and the muscles (around 30 percent) and can often supply the body for years. That is also the reason why a defect often goes unnoticed. Already after around 2 to 3 years irreversible brain damage may result as a result of a vitamin B12 deficiency, whereby it is necessary to distinguish between individual and individual. Once the first deficiency symptoms have set in, it is already too late in most cases. Subsequent supplementation of B12 may arrest further deterioration but preserve the previous damage.

First signs of a defect are usually noticeable with general signs of exhaustion. The body is tired and prone to infection. Also on the ability to concentrate a deficiency can quickly become noticeable and affect the mental clarity, as well as the memory strongly. If these signs are not specifically counteracted, it can develop into nerve disorders that accompany tingling and numb hands. Increasingly, mental symptoms associated with severe depression and psychosis develop until the last status of severe physical symptoms are felt. Anemia, paralysis and dementia are some of the possible consequences of a long-standing vitamin B12 deficiency.

Properly dose with Ultrafood Vitamin B12

Humans depend on a regular intake of vitamin B12 through their diet to stay healthy. Not only vegans and vegetarians are affected by a B12 deficiency, but also more and more meat eaters have to familiarize themselves with the consequences and possibilities. Often a deficiency can be fixed relatively straightforwardly by a regular B12 intake and yet it is difficult for one or the other to find the right sources.

Ultrafood Make a visible contribution to your vitamin B12 supply by providing you with only the best and most powerful superfoods. This includes the freshwater alga Chlorella, which is particularly suitable and valuable due to its relatively high vitamin B12 content. Ultrafood is also vegan, making it an optimal source for people of all diets.

Taking Ultrafood can easily cover your vitamin B12 needs. Distributed with several small portions a day, you can make the most of your needs. In contrast to artificially produced vitamin B12 preparations, which provide the body with the ingredients abruptly, Ultrafood can be used in the long term on the vitamin. The reason for this is the contained fiber, which allows your nutrients to stay longer in the gastrointestinal tract and vitamin B12 can be made available in this way little by little with the necessary transport protein in the small intestine.

With Ultrafood, you re-energize your body every day with the 100% you need for a powerful and focused day. Superfoods contain all the essential micronutrients and macronutrients, giving you the energy you need and exploit. Not only do you feel more focused, you also contribute to a nutritionally conscious, successful and sustainable life at all times.