Vitamin B12 in the blood of women: norm, deficiency and excess

The important role of vitamin B12 in the body

B12 (cobalamin) is the most complex vitamin in its biochemical structure. It interacts with cellular receptors to activate certain reactions. An element is never found in its pure form, most often interacts with another molecule, and can exist in many different forms.

There are 3 main forms of B12:

1. Methylcobalamin. Participates in the conversion of homocysteine ​​to methionine. If there is not enough methylcobalamin in the body, the amount of homocysteine ​​increases, which increases the risk of heart disease. In addition, high homocysteine ​​levels have toxic effects on the nervous and cardiovascular systems.
2. Hydroxocobalamin. It takes part in many metabolic processes, binds transport molecules, and is able to remain in the body much longer than all other forms of B12.
3. Adenosylcobalamin. Active in mitochondria, helps form myelin.

Various forms of vitamin B12 are found in the tissues and organs of the human body:

1. Adenosylcobalamin is found in muscles and organs (primarily in the liver).
2. Methylcobalamin and hydroxocobalamin are found in the blood and spinal cord.
3. Adenosylcobalamin and methylcobalamin are found in cells.

The body's daily need for vitamin B12 is low, but even a slight deficiency can lead to anemic conditions, chronic fatigue, and depression. This is due to its key role in the production of red blood cells, which are responsible for transporting oxygen through the blood to muscles and other tissues and organs. Another important function of cobalamin is the synthesis of the main building block of hemoglobin, Succinyl Coenzyme A.

What is the benefit of B12

Before we tell you which foods contain the vitamin discussed in this article, we will tell you what functions it performs in the human body.

B12 is a very useful biologically active compound. Its value is so great that the scientists who found the substance were given the Nobel Prize. Despite the fact that this happened quite a long time ago, all the functions of the vitamin have not been fully studied until now.

It is known that a healthy body synthesizes B12 in sufficient quantities with the help of a special culture of bacteria living in the intestines. They are called actinomycetes. Also a necessary condition for production is the supply of cobalt.

A variety of factors can harm synthesis:

• chronic diseases;
• age-related changes;
• taking antibiotics, etc.

At the same time, the amount of vitamin constantly decreases, since this substance, unlike others, does not accumulate in the body. To prevent deficiency, it is recommended to use dietary supplements or introduce foods rich in B12 into the diet.

The vitamin takes part in almost all processes that ensure the vital functions of the human body. Without it it is impossible:

• cell renewal;
• normal blood clotting;
• hemoglobin production.

Beneficial properties and its effect on the body

Vitamin B12 can help with the following conditions:

1. Depressed mental state and depression (especially in older people).
2. Alzheimer's disease.
3. Problems with sleep and wakefulness (drowsiness during the day, insomnia at night, frequent wakefulness at night). Taking cobalamin in the morning stops the production of melatonin in the human body during the day and increases its secretion at night.
4. Diabetic neuropathy.
5. Multiple sclerosis (pathology leads to disruption of the myelin sheath of nerves in the central nervous system). The disease is often associated with low levels of vitamin B12 in the body.
6. Tinnitus. Various studies have shown that people who experience these symptoms have low levels of cobalamin in their body. B12 deficiency is often associated with neurological dysfunction (including demyelination and nerve cell death).

Effect of cobalamin on the body:

1. Promotes normal functioning of the nervous system. Modern day-to-day life exposes us to excessive stress, so maintaining adequate amounts of vitamin B12 in the body is a necessity. The component supports brain activity, the health of the nervous system and improves concentration.
2. Regulates the formation of red blood cells. Iron, folic acid and vitamin B12 play an important role in the formation of red blood cells. During metabolism, cobalamin stimulates cell release. In order for the body to have a sufficient number of red blood cells, B12 must be taken regularly. Red blood cells, in turn, transport oxygen to organs and muscles.
3. Regulates homocysteine ​​levels. Cobalamin converts the amino acid homocysteine ​​into methionine.
4. Provides the body with energy. Increased amounts of vitamin B12 are required by athletes, because... During training, the body loses a large amount of minerals and vitamins. The necessary components not only help efficiently process fats and amino acids, but are also important for building muscle mass. In addition, regular intake of vitamin B12 improves concentration, stamina and energy.

Other beneficial properties of B12:

• helps in the treatment of pernicious anemia;
• activates folic acid;
• participates in the formation of blood cells and DNA synthesis;
• helps increase sperm count and motility in men;
• the component is required by a person for normal hematopoiesis and good functioning of the nervous system.

Daily value of B12

It is recommended to take about 3 mcg of vitamin B12 per day. This amount is contained, for example, in 100 g of Camembert cheese. There is a group of people who require increased amounts: vegetarians, athletes and people exposed to stress.

Minimum intake (mcg/day):

1. Newborns (0-6 months) – 0.4.
2. Children (7-12 months) – 0.5.
3. Children (1-3 years old) – 1.2.
4. Children (9-13 years old) – 1.8.
5. Adolescents, youth, men, women – 2.4.
6. Pregnant women – 2.6.
7. Women who are breastfeeding – 2.8.

Daily requirement

The daily requirement for vitamin B12 in healthy people depends on age:

• infants require up to 0.4 mcg per day;
• children – from 0.5 to 1.5 mcg per day;
• adults – up to 3 mcg per day;
• for women during lactation – from 2 to 4 mcg per day.

The need for the vitamin increases with the use of contraceptives and sleeping pills, smoking, and drinking alcohol. Vitamin B12 is not found in plant foods, so the need for it is especially high among vegetarians - these categories should take the vitamin in the form of dietary supplements.

Foods rich in vitamin B12

Because vitamin B12 is produced only by bacteria and fungi, it is found naturally mainly in animal products. It can be found in small quantities in some vegetarian dishes. Cobalamin content was found in brewer's yeast extract, cereals, and tofu.

Cobalamin is found in foods:

• meat;
• liver;
• kidneys;
• eggs;
• fish;
• cheese.

Methylcobalamin is found mainly in cheeses, adenosylcobalamin - in meat and dairy foods.
Various studies have shown that cobalamin, which is found in cheese and fish, is absorbed by the body much better than the components contained in meat and eggs. Cobalamin is sensitive to high temperatures, so a large percentage of it is lost during the cooking process. Dairy products such as milk, cheese and others are also a good source of vitamin B12. The cobalamin content in milk and yogurt is low, but it is absorbed much faster and better than, for example, in eggs.

Some plants are able to extract vitamin B12 from the soil and retain it for some time. Algae are a good source of cobalamin, but there is much controversy about the high concentrations of this substance in many types of these plants.

Vitamin B12 supplements are recommended for vegetarians to replenish cobalamin in the body.

Problems and interactions with vitamin B12

The absorption of vitamin B12 may be difficult if a person was or is an alcoholic or a smoker. In addition to alcohol and nicotine, long-term use of antibiotics can also reduce the GI tract's ability to absorb and use vitamin B12. People taking medications that reduce stomach acid production should talk to their doctor about taking vitamin B12 supplements.

Potassium supplements can also reduce the absorption of vitamin B12, so if you take large amounts of potassium in supplement form, you should monitor for possible vitamin B12 deficiency. Dietary potassium should not cause a problem, but very high amounts can cause vitamin B12 deficiency.

Tags: Vitamin B12

Related Posts
• 4 Impressive Benefits of Lysine
• What are saturated fats and are they harmful?
• Polyunsaturated fatty acids: what foods they contain, benefits

« Previous entry

Vitamin B12 deficiency

The main sign of a deficiency of this substance is pernicious anemia (the brain and nervous system can also be affected). The patient may feel tingling in the muscles, burning in the legs, and depression. It should be borne in mind that signs of cobalamin deficiency in the body may not appear for 5-6 years.

Lack of the substance is most common in older people, which is a common cause of depression. A smooth red tongue and diarrhea can indicate a problem. The best way to determine the level of cobalamin in the body is a blood test.

B12 deficiency can cause the following disorders:

1. Deficiency of folic acid in the body.
2. Exhaustion and muscle weakness. Cobalamin is the only component that has such a strong effect on a person’s mood and vitality.

The risk of cobalamin deficiency may appear in the following conditions:

• pernicious anemia;
• gastrointestinal problems;
• elderly people with atrophic gastritis;
• vegetarian diet.

Taking certain medications can negatively affect cobalamin levels in the blood:

1. Omeprazole and other substances interfere with the absorption of B12.
2. Taking metformin, which is used for obesity, metabolic syndrome and type 2 diabetes, may interfere with the absorption of cobalamin.
3. Cimetidine, famotidine and ranitidine, which are used to treat stomach ulcers, reduce the absorption of vitamin B12. The drugs slow down the secretion of hydrochloric acid in the stomach.
4. Bacteriostatic antibiotics such as chloramphenicol and others interfere with the absorption of B12.
5. Anticonvulsants interfere with the metabolism of B12 and B9. The simultaneous use of multivitamins and anticonvulsants leads to a decrease in the level of cobalamin in the blood by 50%.

According to many studies, cobalamin deficiency is most often observed in people over 60 years of age. This is especially true for people with type 2 diabetes.

Another cause of deficiency, especially in people over 50 years of age, is inflammation of the gastric mucosa, atrophic gastritis and other diseases of the gastrointestinal tract.

The use of alcohol and antidepressants can also negatively affect the absorption of cobalamin.