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It s one of the vitamins that the body cannot produce alone: vitamin B12. That s why it s important to know when you re deficient—and supplement when necessary—especially if you re a vegetarian, who are known to lack the vitamin.
What is vitamin B12 and what is it for?
Vitamin B12 is part of the larger group of B vitamins, which along with vitamin D, vitamin A, and vitamin C, are considered essential for the body to properly function.
Vitamin B12, also known as cobalamin, helps with the formation of red blood cells and bone marrow, the lowering of blood cholesterol levels, as well as for regular nerve function. It is also important in the metabolism of numerous molecules, thus turning nutrients into energy for the body to use, and becoming central to feeling gritty in carrying out the activities of our daily lives.
It also intervenes in the synthesis of dopamine and norepinephrine, which are hormones produced in stressful situations. Vitamin B12 can help the body counteract stress and fatigue by increasing energy, and concentration, and improving cognitive function.
Our body does not produce vitamin B12 on its own, so it is essential to make sure you get it through either a healthy diet or supplements.
The symptoms of vitamin B12 deficiency
Vitamin B12 deficiency can either occur when there isn t enough being consumed or your body isn t properly absorbing it. The deficiency manifests itself through a type of anemia, called pernicious anemia.
- Weakness and fatigue
- Pallor
- State of confusion, irritability, or depression
- Decline in concentration
- Weight loss
- Shortness of breath
- Dizziness
- Accelerated heartbeat
- Enlarged liver and spleen
- Tingling in hands and feet
- A feeling of weakness in arms and legs
- Muscle weakness
Vitamin B12 deficiency and migraine headaches
A vitamin B12 deficiency can also be found very frequently in those who suffer from intense and chronic headaches. The correlation was highlighted by a study published in the official journal of the Brazilian Academy of Neurology, Arquivos de Neuro-Psiquiatria.
Vitamin B12 and physical activity
This vitamin is key for athletes because of its crucial role in the production of red blood cells, which are responsible for transporting oxygen to muscles. As they work harder throughout training, the muscles of athletes and fitness enthusiasts require more oxygen to perform at their peak.
In addition, B12 helps convert food intake into glucose, our body s main energy source, which is essential for everyone, but even more so for athletes who need to keep their energy levels up during sports sessions. It also plays a role in the proper functioning of the nervous system, helping to prevent neurological damage, which can occur as a result of intense physical activity.
Foods rich in vitamin B12
Vitamin B12 is found exclusively in animal products, which is why vegetarians are typically low in the nutrient.
- meat
- liver
- fish
- shellfish
- shellfish
- milk
- eggs
Plant foods are not a source of vitamin B12. In the past, it was mistakenly believed that some algae, such as spirulina algae, could provide this vitamin, but it has been shown that it is actually a compound that is a pseudo-vitamin B12, not comparable to that from animal sources, and is inactive in humans, not bio-available and not assimilable.
Tempeh, made from fermented soybeans, and kombucha are among the few plant foods in which vitamin B12 is present, but they do not contain enough of it to meet our requirements.
Vitamin B12 and the vegetarian or vegan diet
Vegetarians and vegans represent the population that is most deficient in vitamin B12. In order to follow a vegetarian or vegan diet healthily, it is essential to seek the advice of experienced nutritionists and to take vitamin B12 supplements. Vitamin B12 is the one nutrient that you cannot take in quantitatively enough through food if you follow an exclusively plant-based diet.
