Vitamin B12 is essential for
good cell regeneration and red blood cell production. It is also very important
in pregnant women for the development of the fetus well. Discover the role of
this vitamin, its recommended dietary contributions, the risk of deficiency or
overdose as well as its medical applications.
What is vitamin B12
Vitamin B12 or cobalamin is one of the water-soluble vitamins (soluble in water). It owes its name to the cobalt atom it contains in its structure.
Vitamin B12 or cobalamin is one of the water-soluble vitamins (soluble in water). It owes its name to the cobalt atom it contains in its structure.
Vitamin B12 is essential for
cell renewal.
- It contributes to the good condition of the skin.
- It participates in the formation of red blood cells.
- It is essential for the proper functioning of neurons (nerve cells).
- It contributes to the good condition of the skin.
- It participates in the formation of red blood cells.
- It is essential for the proper functioning of neurons (nerve cells).
- In combination with vitamin B9,
it helps to reduce blood levels of homocysteine, a compound
whose excess is
involved in cardiovascular disease.
In women, during pregnancy, vitamin B12 is important for the expansion of blood volume, as is the development of the fetal nervous system.
In women, during pregnancy, vitamin B12 is important for the expansion of blood volume, as is the development of the fetal nervous system.
Nutritional references (recommended dietary intakes)
| Nutritional reference vitamin B12 in micrograms (μg) per day | |
Children
from 4 to 6 years
|
0,8
|
Children
from 4 to 6 years
|
1,2
|
Children
from 7 to 9 years
|
1,3
|
Children
from 10 to 12 years
|
1,8
|
Teenagers
from 13 to 15 years old
|
2,2
|
Teenagers
over 16 and adults
|
4
|
Pregnant
women
|
2,5
|
Nursing
mother
|
2,9
|
Food sources of vitamin B12
Vitamin B12 is found only in foods of animal origin: offal, seafood, meat, fish, eggs and dairy products.
Vitamin B12 is found only in foods of animal origin: offal, seafood, meat, fish, eggs and dairy products.
Nevertheless, many breakfast cereals are
enriched.
Red algae (dulse, nori) and green algae
(aonori, sea lettuce), spirulina (a micro-algae), are also a good source.
In addition, there is a production of vitamin
B12 by certain microorganisms present in the intestine (microbiota).
Vitamin
B12 content in micrograms (μg) per 100 g of food
|
|
Liver
of lamb, veal or cooked heifer
|
42 à 74
|
Praire
or periwinkle cooked, raw oyster
|
24 à 39
|
Mackerel
or cooked herring
|
15 à 19
|
Canned
cod liver
|
15,8
|
Sardine
in a box
|
14
|
Cooked
shrimp
|
5
|
Canned
tuna
|
4
|
Cod,
place or cooked salmon
|
2 à 3
|
Grilled
beef steak
|
2,6
|
Emmental,
Mozzarella, Gouda, Camembert
|
1 à 2,6
|
Egg
cooked hard
|
1,2
|
Roast
chicken
|
0,5
|
Natural
yogurt
|
0,21
|
For
example: 2 eggs + 30 g emmental (one part) + 2 natural yogurts = 100% of the
recommended intake to an adult.
Best Vitamin B12 test In Delhi level test checks the amount of vitamin B-12 in the blood or urine to gauge the body's overall vitamin B-12 stores. Vitamin B-12 is necessary for several bodily processes, including nerve function and the production of DNA and red blood cells. This test measures the level of B12 (also called cobalamin) found in your blood.
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