Which vegetables contain vitamin B12. Vitamin B12: what foods it contains and what it is needed for. Daily intake of vitamin B12

Vitamin B12 (another name is cyanocobalamin) is vital for the human body. The operation of many systems depends on it. A deficiency leads to anemia or anemia. Therefore, it is very important to prevent a deficiency of this element in the body. Where is vitamin B12 found, besides medications? It is the sources of cyanocobalamin and its main properties that will be discussed in this article.

Functions of vitamin B12

The action of vitamin B12 is aimed, first of all, at ensuring the coordinated functioning of the central nervous system, respectively, and the whole organism. Cyanocobalamin is necessary to create layers that protect nerve fibers, so a lack of vitamin negatively affects the functioning of the brain and the emotional state of a person. A sufficient amount of vitamin B12 in the diet ensures sound healthy sleep, prevents the development of depression, and helps normalize blood pressure (where vitamin B12 is contained will be described below). Cyanocobalamin regulates lipid and carbohydrate metabolism. The vitamin protects against obesity and prevents the accumulation of excess fat in the liver and throughout the body. Under its influence, the immune system is strengthened and the activity of leukocytes is stimulated. Vitamin B12 is directly involved in hematopoiesis and bone formation. If the diet of a child or adolescent is insufficient in cyanocobalamin, bones will grow much more slowly. Therefore it is necessary to include daily menu products — sources of vitamin B12. This is what we will talk about now.

Cyanocobalamin in food

So, vitamin B12 - what foods contain it? First of all, it is food of animal origin. Of course, cyanocobalamin is contained in small quantities by soy, hops, tops of some vegetables, green salad, spinach, seaweed, and yeast, but people consume these products quite rarely and in small doses. Vitamin B12 is also found in beneficial features which is known to many. Large amounts of cyanocobalamin are found in products such as beef liver, egg yolks, kidneys, low-fat dry milk, salmon, herring, sardines, oysters, crabs. Beef, chicken, pork, seafood, hard cheese, and fermented milk products contain slightly smaller amounts of vitamin B12. Cyanocobalamin is present in small quantities in homemade soft cheese and liquid milk. Supporters of strict vegetarianism suffer the most in this case. Excluding from their menu not only meat, but also fish, cheese, milk, eggs, they practically have no opportunity to receive the required dose of vitamin B12.

Cyanocobalamin content (mcg) per 100 g of product

In beef liver		In cottage cheese
In the heart (offal)
In the kidneys (offal)		In Roquefort cheese
In milk powder
In rabbit meat		IN chicken egg
In the brain (offal)		In sweet condensed milk
In the lung (offal)		In cream
In whole milk powder		In condensed milk
In beef
In cod (fillet)
In Rossiysky cheese		In sour cream
In the product "Bifidolact"		In ice cream
In Poshekhonsky cheese		In curdled milk
In Dutch cheese		In processed cheese
In Cheddar cheese		IN butter

in tablets

Many vitamin complexes or food supplements contain this element. Vegetarians, smokers, elderly people, and people suffering from chronic diarrhea are advised to take additional vitamin B12. The price in tablets of this product is in the range of 1000-1500 rubles per 100 pieces. Cyanocobalamin has a unique property - it can accumulate in the spleen, liver, lungs, and kidneys. If nutrition deteriorates, the supply of the vitamin will last for several years. However, to prevent deficiency, you should regularly eat foods that contain vitamin B12.

Daily dose of cyanocobalamin

An adult needs 2-3 mcg of vitamin B12 per day, children (depending on age) - 0.3-2 mcg. This is the required minimum, and if it is reduced, serious diseases can develop. During pregnancy or while breastfeeding daily requirement in cyanocobalamin increases 2-4 times.

Consequences of vitamin B12 deficiency

Lack of cyanocobalamin leads to very adverse health effects. The most common of these are anemia and multiple sclerosis. In addition, a lack of vitamin B12 can manifest itself as weakness, dizziness, and headache. Increased irritability and tearfulness are often observed, and phenomena such as depression and mental distress occur. With a lack of cyanocobalamin, sensitivity in the limbs decreases, vision and memory deteriorate. Significant deficiency leads to hallucinations and immunodeficiency states. Therefore, it is very important not only to know where vitamin B12 is found, but also to regularly consume foods that contain it.

Causes of cyanocobalamin deficiency

There are many reasons for vitamin B12 deficiency. As a rule, cyanocobalamin deficiency is a consequence of disorders of the digestive system that interfere with the normal absorption of vitamins. The reasons for this may be the following.

Also, the supply of vitamin B12 may be depleted as a result long-term use contraceptives and other medications.

Overdose

Now you know, it is also very important to prevent its excess in the body, which is no less dangerous than deficiency. With hypervitaminosis, conditions such as pulmonary edema, urticaria, thrombosis, and heart failure appear. An overdose of cyanocobalamin is possible only when consuming a synthetic analogue of vitamin B12. Therefore, it is very important to strictly follow the instructions and recommendations of your doctor.

It is important to know!

The cause of vitamin B12 deficiency in the body can be not only intake birth control pills, medications or the presence of any disease. In some people, cyanocobalamin is not absorbed by the body at all. As a rule, these are elderly people. This is explained by the fact that over the years, the digestive system produces fewer acids necessary for the synthesis of vitamins. Therefore, cyanocobalamin, as well as iron, are much less absorbed, which, in turn, can cause anemia. In this case, cyanocobalamin must be obtained by injection.

Remember that natural foods are much healthier than varied ones nutritional supplements and vitamin complexes in tablets. Eat a balanced diet, try to consume foods daily that contain various elements, including vitamin B12. What products contain this substance and what benefits it brings to our body, you learned after reading the article.

For an adult, 3 mcg of vitamin B12 should be consumed per day with food. If you play sports or lead an active lifestyle, then the norm can be increased by 4 times. Vitamin B12 is found mainly in animal products. Vitamin B12 must be consumed daily for normal hematopoiesis, for proper fat metabolism in the liver, for the good condition of the central nervous system, and vitamin B12 lowers the level of bad cholesterol in the blood and helps us grow.

You will find out which foods contain vitamin B12 right now:

Mackerel

Food products containing vitamin B12 include mackerel in their list. Mackerel contains the most vitamin B12 - 12 mcg per 100 grams of product. Mackerel is a healthy fish, because it contains 14 more vitamins, 7 macroelements and 10 microelements. Mackerel is 67% water. 100g of mackerel contains healthy fats– 13.1 grams and animal proteins – 18 grams. Thanks to the vitamins and minerals contained in mackerel, they are involved in the synthesis of proteins and the formation of hemoglobin, have a positive effect on the health of the heart and blood vessels, improve the condition of the skin and hair, and have a positive effect on the health of the joints.

Beef

Beef has a large amount of vitamin B12 - 2.6 mcg per 100 grams of food. Beef is rich in various vitamins (11 pieces), macroelements (7 pieces), microelements (11 pieces). Beef contains healthy proteins - 18.5 grams and not very healthy fats - 16 grams. Due to the decent amount of animal fats, you need to eat beef in moderation and then it has a positive effect on the health of the heart and blood vessels. Beef also has a good effect on work. gastrointestinal tract. Beef is good for people who lead an active lifestyle and for athletes.

Mutton

What foods also contain vitamin B12? There are 2 mcg of this vitamin per 100 g of lamb. Lamb has beneficial properties and a decent amount of vitamins - 11 pieces. Additionally, lamb contains a large amount of minerals - 18 pieces. The calorie content of lamb is 202 calories per 100 g of food product. Regular consumption of lamb minimizes the risk of diabetes, normalizes hemoglobin levels, and has a positive effect on the functioning of the nervous system.

Watch useful video No. 1:

Cod

The list of foods with vitamin B12 includes cod. Cod is a tasty and healthy fish. It contains 1.6 mcg of vitamin B12 per 100 grams. Cod contains a large amount of vitamins - 12 pieces, macroelements - 7 pieces and 10 microelements. Fish consists of 82% water. Cod is also rich in animal proteins - 16 grams. Cod has benefits for hair, bones, and nails. The vitamins and minerals contained inside cod improve metabolism and have a good effect on the health of the heart and blood vessels. Cod can be cooked a large number of healthy and tasty culinary dishes.

Carp

Carp contains vitamin B12 in an amount of 1.5 mcg per 100 grams of product. Carp has a huge amount of vitamins (15 pieces), macroelements (7 pieces), microelements (11 pieces). Carp is 77% water. Carp has healthy animal proteins - 16 grams per 100 grams of product. Eat carp, because it has a positive effect on the functioning of the spinal cord and brain, and is good for the nervous system and digestion.

Chicken fillet

Where is vitamin B12 found? Of course in chicken fillet! 100 g of chicken fillet contains 0.6 mcg of vitamin B12. Chicken fillet contains a large amount of animal proteins - 23.5 g per 100 grams of product. Additionally, chicken fillet contains 12 vitamins, 8 microelements and 7 macroelements. Chicken fillet is dietary product nutrition, because per 100 g there are only 112 calories.

Egg

A chicken egg contains 0.52 mcg of vitamin B12. Chicken eggs also contain 16 vitamins, 7 macroelements and 10 microelements. A chicken egg consists of white and yolk. You need to eat yellows, no more than 2-3 pieces per week, and eat as many whites as you like. Yolks contain unhealthy fats of animal origin, so the number of yolks must be limited. But one chicken egg contains 4-6 grams of animal proteins, which we need every day. Do you know how much animal protein we need every day? 1.2 g per 1 kg of own weight, i.e. if you weigh 50 kg, you need to eat 60 grams of animal protein daily, and if you weigh 80 kg, you need to eat 96 grams of protein.

List

List of foods that contain decent amounts of B12:

Chicken fillet
Rabbit meat
Cod
Chicken eggs
Mutton
Mackerel
Processed cheese
Kefir
Sour cream
Cottage cheese
Curdled milk
Beef
Cow's milk

Watch useful video No. 2:

B12 is a very specific essential vitamin that is synthesized in the human body, so it must come from outside. Due to the content of the mineral substance cobalt, it is also called cyanocobalamin or cobalamin.

Vitamin B12 is responsible for the synthesis of DNA components. Therefore, when there is a lack of it, structural division of bone marrow cells occurs and the maturation of red blood cells and other blood cells subsequently decreases. In addition, vitamin B12 reduces the level of homocysteine, which increases a person's chances of having a heart attack or stroke. Moreover, in the fight against cardiovascular diseases, vitamin B12 needs help - folic acid.

We have compiled a list of foods that contain vitamin B12. Include them in your diet daily to meet your daily requirement of cobalamin. This is important for maintaining the functioning of the nervous system, protecting nerve fibers, hematopoiesis, and also for improving hair condition. From our article you will learn which foods contain vitamin B12.

Vitamin B12 in animal products

Products that contain large quantities of vitamin B12 are, first of all, food of animal origin. The record holder for cobalamin content is the liver of farm animals and birds. Especially beef and veal liver.

Organ meats (liver, kidneys, heart) are the most valuable sources of vitamin B12, since they contain the largest supply of the anti-anemic vitamin. We recommend including it in your diet in stewed, boiled or fried form 1-2 times a week. Use fresh vegetables and herbs as a side dish.

In second place are seafood products rich in B12: sardines, oysters, herring, crabs, different kinds marine predatory fish.

Dairy products are in 3rd place in the ranking of products that contain vitamin B12. Include cottage cheese, cheese, sour cream, kefir, and milk in your nutrition plan every day to compensate for the lack of not only cyanocobalamin, but also calcium, vitamins A, D, B1, B2. After all, the beneficial properties of milk are almost limitless.

The human body accumulates vitamin B12 “for a rainy day.” Therefore, at first, on a strict diet or when switching to vegetarianism, a person does not experience symptoms of cobalamin deficiency. However, in order not to bring your body to vitamin deficiency, doctors recommend including meat, dairy and other products enriched with vitamin B12 in your nutrition plan 2-3 times a week to ensure its replenishment.

Vitamin B12 in plant foods

It is very difficult for people who are vegetarians to get the anti-anemic vitamin from food. Since he's in plant products contained in small number. If you practice vegetarianism, you need to take additional vitamins in pills or ampoules to exclude hypovitaminosis. You can also eat cereal, special bread and other foods that are specially fortified with vitamins every day.

Vitamin B12 of plant origin is found in small doses in green salad, sprouted wheat, soybeans, tofu, hops, spinach, seaweed, tops of carrots, radishes and turnips.

Among plant foods rich in vitamin B12, cereals can be distinguished. But the dose of cobalamin in them is negligible; the amount of vitamins in the root part of plant products depends on the soil on which they grew.

The antianemic vitamin is also found in small amounts in nuts. They are a source of healthy fats. Adequate nutrition without them is impossible. Nuts are especially good for the heart. To help the body quickly absorb cobalamin and maintain the desired acidity level, drink at least a glass of freshly squeezed juice daily.

The great importance of this substance in the body makes vegetarians even more careful about their diet. If you have excluded dishes containing meat and milk from your diet,

Products containing vitamin B 12: table

Doctors recommend consuming natural foods rich in vitamins B 12 to avoid complications. And also carefully monitor your daily intake. A table of foods that contain large quantities of b12 will help you correctly create a daily diet.

Product		Product


		Cheese (Roquefort)
Powdered milk		Chicken, Cat. I
Rabbit meat		Chicken egg
		Sweet condensed milk

Whole milk powder		Condensed milk
Beef, II category.		Cow's milk
Beef, Cat. I

Cheese(Russian)		Ice cream
Bifidolact		Curdled milk
Cheese (Poshekhonsky)		Acidophilus
Cheese(Dutch)		Processed cheese
Cheese (Cheddar)		Butter

B vitamins have long been considered essential elements for human life. Vitamin B12, or cyanocobalamin, provides the body with immunity and is responsible for many vital functions. important processes. But which products to buy that contain large amounts of vitamin B12? And what can a deficiency of vitamin B12 in the body result in? These questions can be answered in this article.

What are the benefits of vitamin B12?

The presence of vitamin B12 in the body contributes to the normal functioning of the nervous system, as it is involved in the formation of nerve endings. In addition, the reproduction of all cells in the body depends on this vitamin. Not a single important metabolism in the body is possible without the participation of B12, since it interacts with most minerals, vitamins and trace elements in the body. In some cases it is noted positive influence vitamin B1 for cholesterol.

What foods contain vitamin B12?

The norm of vitamin B12 per day is 3 mcg, which seems to be very little, but it is very difficult to find this vitamin in foods. Cyanocobalamin is mainly found in animal products such as meat or poultry. Therefore, vegetarians should think about where and from where to get this vital vitamin. Alternatively, it is possible to purchase vitamin complexes with a predominance of B vitamins and specifically B12. It is possible to use dietary supplements such as brewer's yeast.

But, of course, it is best to get vitamin B12 from natural products. These include by-products and various products of animal origin:

Beef liver - 60 mcg per 100 grams of product;
Pork liver - 30 mcg per 100 grams of product;
Heart - 25 mcg per 100 grams of product;
Kidneys - 20 mcg per 100 grams of product;
Octopus - 20 mcg per 100 grams of product;
Chicken liver - 17 mcg per 100 grams of product;
Herring fish - 13 mcg per 100 grams of product;
Mackerel fish - 12 mcg per 100 grams of product;
Mussels - 12 mcg per 100 grams of product;
Sardine fish - 11 mcg per 100 grams of product;
Salmon fish - 7 mcg per 100 grams of product;
Rabbit meat - from 4 to 4.3 mcg per 100 grams of product;
Chum salmon - 4.1 mcg per 100 grams of product;
Brains - 3.7 mcg per 100 grams of product;
Smelt fish - 3.5 mcg per 100 grams of product;
Light - 3.3 mcg per 100 grams of product;
Beef meat - 2.7 mcg per 100 grams of product;
Sea perch fish - 2.5 mcg per 100 grams of product;
Pork meat - 2 mcg per 100 grams of product;
Lamb meat - 2 mcg per 100 grams of product;
Shrimp - 1.7 mcg per 100 grams of product;
Cod fish - 1.6 mcg per 100 grams of product;
Halibut fish - 1.5 mcg per 100 grams of product;
Carp fish - 1.5 mcg per 100 grams of product;
Cheese - from 1 to 1.5 mcg per 100 grams of product;
Cheese cheese - 1 mcg per 100 grams of product;
Crabs - 1 mcg per 100 grams of product;
Cottage cheese - 1 mcg per 100 grams of product;
Chicken meat - from 0.5 to 0.55 mcg per 100 grams of product;
Chicken egg - 0.52 mcg per 100 grams of product;
Condensed milk - from 0.4 to 0.5 mcg per 100 grams of product;
Cream - 0.45 mcg per 100 grams of product;
Cow's milk - 0.4 mcg per 100 grams of product;
Kefir - 0.4 mcg per 100 grams of product;
Yogurt - 0.4 mcg per 100 grams of product;
Sour cream - 0.36 mcg per 100 grams of product;
Butter - from 0.01 to 0.07 mcg per 100 grams of product;
Cereals;
Green onions.

In any case, oversaturation of the body is undesirable. Excess of any nutrients and vitamins can play a cruel joke and give the opposite effect from use. If you consume some foods containing vitamin B12 in large quantities every day, you can easily compensate for the lack of vitamin. But, even if eating animal products does not replenish the daily requirement of the vitamin, it will at least prevent manifestations of acute deficiency.

Vitamin B12: found in large quantities in animal by-products and fish

Why is vitamin B12 deficiency dangerous?

Vitamin B12 deficiency directly affects vitamin B1, or more precisely, its deficiency. These vitamins are closely related to each other, so if their quantity is insufficient Negative consequences inevitable. In addition to problems with the nervous system, you can get a complex of diseases associated with the gastrointestinal tract.

Chronic lack of this vitamin in the human body can lead to complete destruction of the nervous system and, as a result, bring a number of irreversible diseases, including death.

Signs of vitamin B12 deficiency in the body

If there is not enough vitamin B12 in the body, this may result in one of the following symptoms:

The person becomes very nervous, gets tired quickly, and may become depressed;
Women experience hormonal imbalances;
Heart rate increases;
Ringing in the ears appears;
Vision is impaired;
The tongue becomes inflamed and visually becomes red;
Skin problems begin to appear in the form of dermatitis and ulcers;
The legs begin to get tired, numbness and tingling appear;
Memory deteriorates.

Also, reasons for vitamin B1 deficiency in the body can be:

Vegetarianism, veganism and raw food diet;
Alcohol abuse;
Abuse of confectionery products;
Smoking;
Taking birth control pills.

It becomes clear that when balanced diet There is no risk of vitamin B12 deficiency. By buying and eating foods that contain large quantities of vitamin B12, you will save yourself from many diseases and health problems that you don’t even think about in everyday life.

Vitamin B12 (Cobalamin, cyanocobalamin) - physiological role, signs of deficiency, content in food. Instructions for use of vitamin B12

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The site provides background information for informational purposes only. Diagnosis and treatment of diseases must be carried out under the supervision of a specialist. All drugs have contraindications. Consultation with a specialist is required!

Vitamin B 12 is a compound that has a very important ability to regulate hematopoiesis, ensuring the formation of normal-shaped red blood cells with full functions. This is why vitamin B 12 is often called antianemic factor .

Name and forms of vitamin B 12

Vitamin B 12 is the common name for two chemical variants of the cobalamin molecule that have vitamin activity. These variants of the molecule are called vitamers and are, in fact, varieties of the same substance, differing from each other in spatial orientation. Vitamin B 12 consists of two vitamers - cyanocobalamin And Hydroxycobalamin. The names of both vitamers are the names of vitamin B 12. However, at present, the name cyanocobalamin is usually used to designate vitamin B 12, since it is in this form that the human body enters most of of this substance.

In addition, there are two other active forms of vitamin B 12 ( methylcobalamin And deoxyadenosylcobalamin ), which are formed from cyanocobalamin and hydroxycobalamin in the human body. It is in active forms that vitamin B 12 performs its physiological functions. The names of active forms are practically not used to designate vitamin B 12.

Why is vitamin B 12 needed - physiological role

Vitamin B 12 in the human body has the following physiological effects:
1. Ensures the formation of normal shaped red blood cells with full functions.
2. Prevents the destruction of red blood cells.
3. Provides coverage of nerve fibers with the myelin sheath, necessary for transmitting impulses and protecting the structure from negative impact external factors.
4. Prevents fatty degeneration of the liver, kidneys, spleen, heart and other organs.

The listed physiological effects are provided by molecular level, in which vitamin B 12 activates and supports certain biochemical transformations. At first glance, it is difficult to imagine, but in fact, every biochemical transformation in the body that occurs at the molecular level has its own “physiological” reflection in the form of an effect at the level of organs and tissues. Let's consider how vitamin B 12 provides its physiological effects at the molecular level.

Active forms of vitamin B 12 ensure the normal functioning of enzymes from the class of reductases, which, in turn, convert folic acid into tetrahydrofolic acid. And tetrahydrofolic acid activates the process of cell division and, therefore, ensures the normal process of regeneration of organs and tissues, maintaining them in a young and fully functioning state. Activation of cell division is especially important for rapidly renewing tissues, such as blood cells, mucous membranes, epidermis, etc. It is thanks to the influence of vitamin B 12 that these tissues are maintained in a normal state.

In addition, cobalamin's ability to activate cell division can prevent megaloblastic anemia. The fact is that with a deficiency of vitamin B 12, the precursor cells of red blood cells grow, but do not divide, as a result of which giant red blood cells (megaloblasts) are formed in small quantities. Such red blood cells contain little hemoglobin and cannot penetrate small vessels due to their size, resulting in megaloblastic anemia. Vitamin B 12 stimulates the timely division of progenitor cells, resulting in the formation of a large number of normal red blood cells containing hemoglobin in sufficient concentration.

The formation of the myelin sheath on nerve fibers is impossible without a sufficient amount of vitamin B12, since its active form ensures the conversion of methylmalonic acid into succinic acid, which is necessary structural component myelin. If there is not enough vitamin B 12, then succinic acid is not formed in the required amount, as a result of which the nerve fiber remains demyelinated. The absence of myelin leads to impaired sensitivity, poor conduction of impulses from the brain to the muscles and back, resulting in numbness of the limbs, tingling, a feeling of “pins and needles” and other symptoms of nerve fiber degeneration.

Prevention of fatty degeneration of various organs is ensured due to the ability of vitamin B 12 to activate the conversion of homocysteine to methionine. Methionine, in turn, is necessary for the process of removing excess fat by the liver.

Absorption and excretion of vitamin B 12

Vitamin B 12 is normally absorbed into the blood from the small intestine. However, absorption of this vitamin is possible only in the presence of a small protein compound called Castle's intrinsic factor and is produced by stomach cells. If the intrinsic Castle factor is absent, then vitamin B 12 supplied with food or in tablet form will not be able to be absorbed into the bloodstream and the person will develop its deficiency. Since Castle factor is produced by the cells of the stomach, various pathologies of the stomach may interfere with the absorption of vitamin B12. However, recent studies have shown that in high dosages (more than 200 mcg per day), vitamin B 12 can be absorbed into the blood without connection with the Castle factor. But such dosages of the vitamin can only be achieved by regularly taking cyanocobalamin tablets.

In general, the absorption of cobalamin into the blood from food occurs in the following successive stages:
1. Formation of the Castle factor + cobalamin complex;
2. Entry of the complex into the small intestine and its passage through the wall into the portal vein of the liver;
3. Disintegration of the complex and release of vitamin B 12;
4. Transfer of free vitamin B 12 to all organs.

In organ cells, vitamin B 12 is converted into active forms - methylcobalamin and deoxyadenosylcobalamin, in which it exerts its physiological effects. After performing the functions, the active forms of vitamin B 12 are again transferred into the blood and delivered to the liver and kidneys, from where they are excreted in urine and feces.

Vitamin B 12 can accumulate in the liver, creating a depot that lasts a person for about 3 to 4 years.

Lack of vitamin B 12 - symptoms

With a lack of vitamin B 12 in the body, a person develops the following diseases or clinical symptoms:

Megaloblastic anemia;
Increased fatigue;
Funicular myelosis (degeneration of areas of the spinal cord);
Paresthesia (feeling of goosebumps, tingling on the skin, etc.);
Paralysis accompanied by impaired functioning of the pelvic organs;
Dry tongue, colored bright red, on the surface of which tingling and burning may be felt;
Decreased or complete absence of appetite;
Unpleasant body odor;
Ahilia (zero acidity of gastric juice);
Erosion and ulcers on the mucous membranes of various organs (mouth, throat, nose, bronchi, intestines, vagina, etc.);
Heaviness when walking;
Yellowing of the skin;
Shortness of breath and irregular heart rhythm during physical exertion;
Patchy hair loss;
Ulceration of the corners of the mouth;
Glossitis (inflammation of the tongue);
Seborrheic dermatitis on certain areas of the skin of the body and face, especially near the nose or mouth;
Inflammation and itching of the skin in the genital area in men and women;
Redness, itching, burning and sensitivity of the eyes to light;
Darkening of vision;
Formation of cataracts;
Personality degradation.

The listed symptoms of vitamin B 12 deficiency can have varying degrees of severity and appear in different combinations. The more severe the vitamin B12 deficiency, the more severe the symptoms. For example, with a deficiency of 15% of vitamin B 12 in the body, the symptoms will be moderate, the person will generally retain working capacity and will continue to lead a normal lifestyle, explaining his condition as a malaise. And with a deficiency of 30% of vitamin B 12, the symptoms will be pronounced, general state will worsen significantly, and the person will not be able to lead a normal lifestyle, being forced to see a doctor to look for the reasons for his poor health.

Vitamin B 12 deficiency: causes, symptoms, consequences - video

Vitamin B 12 – which foods contain it?

Vitamin B 12 is the only compound with vitamin activity that is not synthesized by plants and animals. This vitamin is produced only by microorganisms and must enter the human body from outside as part of food. A small amount of vitamin B 12, which is synthesized in the large intestine by its own microflora, is not absorbed because it cannot rise to the overlying parts of the intestine, where this compound is absorbed into the bloodstream.
The main sources of vitamin B 12 are animal products, fish and seafood, such as:

Beef liver (60 mcg of vitamin B 12 per 100 g of product);
Pork liver (30 mcg per 100 g);
Beef kidneys (25 mcg);
Octopus (20 mcg);
Chicken liver (16 mcg);
Mackerel (12 mcg);
Mussels (12 mcg);
Sardine (11 mcg);
Atlantic herring (10 mcg);
Chum salmon (4.1 mcg);
Beef (3 mcg);
Notothenia (2.8 mcg);
Sea bass (2.4 mcg);
Lamb (2 – 3 mcg);
Egg (1.95 mcg);
Turkey fillet (1.6 mcg);
Cod (1.6 mcg);
Carp (1.5 mcg);
Cottage cheese (1.32 mcg);
Shrimp (1.1 mcg);
Cheeses (1.05 - 2.2 mcg);
Broiler chickens (0.2 – 0.7 mcg);
Milk and sour cream (0.4 mcg);
Yogurt (0.4 – 0.7 mcg).

That is, a large amount of vitamin B 12 is found in the liver of farm animals and birds, seafood, fish and egg yolk. Average amounts of cyanocobalamin are found in meat, cheese and dairy products. Thus, it is obvious that vitamin B 12 is found in very small quantities in plant foods, so people who practice strict vegetarianism should take vitamins to prevent hypovitaminosis.

Foods rich in vitamin B 12 - video

Vitamin B 12 – norm of consumption for people of different ages

At different age periods, the need for vitamin B 12 varies, which is associated with metabolic characteristics and the rhythm of life. Moreover, the need for cobalamin does not depend on the gender of the person. Therefore, different standards are recommended for different age categories, regardless of gender. daily consumption vitamin B 12, ensuring the normal functioning of vital processes in all cells of the body. The consumption standards for vitamin B 12 for people of different ages are shown in the table.

The given norms are called adequate consumption levels, which ensure full coverage of the body's needs for vitamin B 12 compounds. However, these adequate intake levels are only valid for healthy person living a measured and calm life. At physical activity, stress, emotional tension, smoking or drinking alcohol, the need for vitamin B 12 increases by 10–25%, which should be taken into account when planning your own diet.

Minimum permissible safe intake level of vitamin B 12 at dietary nutrition is 1 mcg per day. The maximum amount of vitamin B 12 that can be consumed without any harm to health is 9 mcg per day.

Vitamin B 12 in the blood is normal

The content of vitamin B 12 in the blood is determined by colorimetric methods. In this case, blood is donated in the same way as for usual biochemical analysis. Normal levels of vitamin B 12 in the blood vary among individuals. of different ages, but does not depend on gender. Currently, the CIS countries have adopted the following standards for the content of vitamin B 12 in the blood at different age periods:

Newborns from 0 to one year – 118 – 959 pmol/l;
Children over one year old and adults under 60 years old – 148 – 616 pmol/l;
Adults over 60 years of age – 81 – 568 pmol/l.

To obtain correct test results that can be compared with the specified normal values, it is necessary to cancel the test before taking the test. medications, affecting the content of cyanocobalamin in the blood, and also do not drink alcohol, fatty and fried foods. The test result may be underestimated if a person took the following drugs or underwent procedures within a few days before donating blood:

Alcohol;
Aminoglycoside antibiotics (for example, chloramphenicol, etc.);
Aminosalicylic acid;
Colchicine;
Oral contraceptives;
Pentamidine;
Pyrimethamine;
Anticonvulsants (for example, phenobarbital, phenytoin, etc.);
Triamterene;
Phenformin;
Cholestyramine;
Cimetidine;
Irradiation of the small intestine with cobalt.

What vitamins B 12 exist for medical use?

Currently, the following chemical modifications of vitamin B 12 are used as active substances in preparations for medical use:

Cyanocobalamin;
Hydroxocobalamin;
Cobamamide.

All three substances have vitamin activity, but differ in their chemical and therapeutic effects. Thus, hydroxocobalamin is administered only intramuscularly or subcutaneously, cyanocobalamin is administered intramuscularly, subcutaneously, intravenously or intralumbarally (in the lower back), and cobamamide is administered intravenously and intramuscularly. Cobamamide and cyanocobalamin can also be taken orally in tablet form.

Cyanocobalamin preparations have the weakest and slowest therapeutic effect. Hydroxocobalamin begins to have a therapeutic effect faster than cyanocobalamin, remains in the blood longer and is eliminated from the body by the kidneys more slowly. Thus, the duration of action of hydroxocobalamin also exceeds that of cyanocobalamin, so it can be administered less frequently, reducing the number of injections required per full course treatment.

Cobamamide has an almost instantaneous therapeutic effect, beginning to exert its physiological effects immediately after administration. In terms of the speed of development of the effect, cobamamide is the best option vitamin B 12. Therefore, if it is necessary to obtain a quick effect, for example, in severe and emergency conditions, it is necessary to use drugs containing vitamin B 12 in the form of cobamide. In terms of other properties, cobamide is comparable to hydroxocobalamin.

Vitamin B 12 with cobamide and cyanocobalamin is available in the form of lyophilized powder, ready-to-use solution and tablets. And vitamin B 12 in the form of hydroxocobalamin is available only in the form of a ready-to-use sterile solution.

Vitamin B 12 in ampoules - characteristics and names of drugs

Vitamin B 12 is produced in ampoules in two pharmaceutical forms:
1. Lyophilized powder for the preparation of solution for injection;
2. Ready-to-use sterile solution for injection.

Lyophilisate is preferable to a ready-made solution, since in this form the properties of vitamin B12 are better preserved during long-term storage.

In addition to dosage forms, vitamin B 12 in ampoules is available in three chemical varieties (cyanocobalamin, hydroxocobalamin and cobamide) under the following commercial names:

Cobamamide lyophilisate (cobamamide) – ampoules containing 0.1 mg, 0.5 mg and 1 mg active substance;
Oxycobalamin solution (hydroxocobalamin) – ampoules containing the active substance in dosages of 50 mcg/ml, 0.1 mg/ml and 1 mg/ml;
Cyanocobalamin solution and lyophilisate (cyanocobalamin) – ampoules containing 30 µg/ml, 50 µg/ml, 100 µg/ml, 200 µg/ml and 500 µg/ml of the active substance;
Cyanocobalamin bufus (cyanocobalamin) solution – ampoules containing 500 mcg/ml of active substance;
Cyanocobalamin-Vial (cyanocobalamin) solution – ampoules containing 200 µg/ml and 500 µg/ml of the active substance.

Vitamin B 12 in tablets - characteristics and names of drugs

In the dosage form of tablets, vitamin B 12 is available only under two commercial names - Cobamamide and Cyanocobalamin. Moreover, both drugs contain as an active substance the same forms of vitamin B12, which are reflected in their names.

Cobamamide tablets are available in three dosages - 0.1 mg, 0.5 mg and 1 mg. And Cyanocobalamin tablets contain 30 mcg, 50 mcg and 100 mcg of the active substance. Vitamin B 12 in tablet form is well absorbed and tolerated by humans, so it can be used in long courses instead of injections to reduce the traumatic effects of injections.

Many people of the older generation remember that vitamin B 12 was produced only in ampoules and was administered exclusively by injection, and therefore they greet with distrust the news about the availability of cyanocobalamin tablets, which can be safely taken orally, like many other vitamins. However, vitamin B 12 tablets are now a reality and are as effective and efficient as injections, which some people find are quite painful and unpleasant. Therefore, if possible, painful injections of vitamin B 12 can be replaced by taking tablets.

In addition to tablets, vitamin B 12 is currently also available in the form of rectal suppositories, which are inserted into the rectum. These rectal suppositories are called Cycomin and are a great alternative injection of vitamin B 12, since the vitamin is very quickly absorbed from the rectum into the blood through the plexus of hemorrhoidal veins.

Complex preparations with vitamin B 12

IN last years Thanks to the achievements of organic synthesis, chemistry and pharmacology, it was possible to create complex preparations that included several vitamins that were previously considered incompatible and could not be in the same solution or tablet. Vitamin B 12 is included in such complex preparations along with B 1, B 6 and folic acid, which often need to be used together. Complex preparations are very convenient to use because they allow you to reduce the number of injections and pills taken.

Today, the following complex therapeutic drugs containing vitamin B 12 are available on the domestic pharmaceutical market:

Angiovit (B 6, B 12 + folic acid);
Binavit (B 6, B 1 and B 12 + lidocaine);
Vitagamma (B 6, B 1 and B 12 + lidocaine);
Vitaxon (B 6, B 1 and B 12 + lidocaine);
Combilipen (B 6, B 1 and B 12 + lidocaine);
Compligam B (B 6, B 1 and B 12 + lidocaine);
Medivitan (B 6, B 12 and folic acid);
Milgamma (B 6, B 1 and B 12);
Multi-Tabs B-complex (B 1, B 2, B 3, B 5, B 6, B 12 + folic acid);
Neurobion (B 6, B 1 and B 12);
Neuromultivitis (B 6, B 1 and B 12);
Pentovit (B 1, B 3, B 6, B 12 + folic acid);
Pician (B 6 and B 12);
Trigamma (B 6, B 1 and B 12 + lidocaine);
Ferro-Folgamma (B 12, folic acid and ferrous sulfate);
Foliber (B 12 and folic acid.).

These vitamins belong to the group of therapeutic vitamins, since they can be used to treat various diseases and deficiency states. Since the drugs are therapeutic, the dosages of vitamins in them can be relatively high, that is, exceeding those recommended for the prevention of vitamin deficiency. But it is precisely thanks to such relatively high dosages that therapeutic vitamins can be used as part of complex treatment of various diseases.

In addition to the indicated therapeutic vitamins, the pharmaceutical market has a wide range of different complexes for the prevention of hypovitaminosis, such as, for example, Vitrum, Centrum, Supradin, Alphabet, etc. These complexes usually contain almost all vitamins and several minerals in dosages recommended for the prevention of hypovitaminosis, which are relatively low, and therefore the products cannot be used to treat various diseases. Typically, such complexes are called preventive and their main difference from therapeutic vitamins is the low dosage of components, insufficient for medicinal use. Vitamin B 12 is included in almost any vitamin and mineral preventive complex in the dosage recommended for daily consumption. We do not give the names of these complexes, since the list will be too long.

Vitamin B 12 – indications for use

Various forms of vitamin B 12 (cyanocobalamin, hydroxocobalamin, cobamamide), in principle, are indicated for use in the treatment of the same diseases. However, there are minor differences in indications for use different forms vitamin B 12, due to the characteristics of their metabolism, the rate of development of the therapeutic effect and the duration of action. Therefore, first we will consider the indications for use common to all forms of vitamin B 12, and then we will indicate specific ones for cyanocobalamin and hydroxocobalamin.

Indications for use of all forms of vitamin B 12

Indications for the use of all forms of vitamin B 12 are as follows:

Chronic anemia (Addison-Biermer, iron deficiency, posthemorrhagic, aplastic, toxic, nutritional);
Acute and chronic hepatitis;
Myelosis;
Lateral amniotrophic sclerosis;
Diabetic neuropathy;
Skin diseases (psoriasis, photodermatosis, herpetic dermatitis, neurodermatitis);
Bone injuries;
Polyneuritis;
Radiculitis;
Neuralgia;
Causalgia.

Indications for the use of cyanocobalamin and kabamamid

Indications for the use of cyanocobalamin and kabamamid are as follows:

Injuries and inflammatory processes in peripheral nerves (wound, radiculoneuritis, phantom pain);
Encephalomyelitis;
Slow bone healing;
To speed up the body's recovery after surgical interventions on the musculoskeletal system;
Diseases digestive tract in which the absorption of vitamin B 12 is impaired (resection of part of the stomach or small intestine, Crohn's disease, celiac disease, sprue);
Prevention of vitamin B12 deficiency when taking biguanides, para-aminosalicylic acid, large quantities vitamin C (more than 100 mg per day);
Malignant tumors of the pancreas and intestines;
Prolonged stress;
Long-term infectious diseases;
Kidney diseases;
Strict diet or vegetarianism.

Indications for use of hydroxocobalamin

Indications for the use of hydroxocobalamin are as follows:

Cyanide poisoning (intentional or accidental);
Dystrophy or lack of body weight in newborns, including premature babies;
Recovery after infectious diseases;
Sprue;
Trigeminal neuralgia;
Leber's disease (hereditary optic atrophy);
Alcoholic psychosis ("delirium tremens").

The given indications for use are not clearly and precisely delineated; rather, they are advisory in nature. This means that the list of indications for the use of cyanocobalamin and hydroxocobalamin includes those conditions in which this dosage form is optimal, so it is best to use it. However, if this is not possible, then you can use any available form of vitamin B12. Conditions for which any form of the vitamin can be used are included in the list of indications for the use of all types of B 12. In this case, you can use any drug that is the most accessible or that you like more than others for some subjective reason.

Vitamin B 12 – instructions for use

How to inject vitamin B 12

First of all, you need to read the instructions attached to the drug and find out what active substance is contained in the purchased drug, since this determines what types of injections can be given.

Hydroxocobalamin can be administered by intramuscular or subcutaneous injection, cobamamide by intravenous and intramuscular injection, and cyanocobalamin by intramuscular, subcutaneous, intravenous, or intralumbar (lower back) injection. Best methods injections of vitamin B 12 are subcutaneous and intravenous. Intramuscular administration is the most dangerous and least preferred option for using vitamin B 12, so it is recommended to avoid this type of injection. Intralumbar administration of the vitamin is used only for the treatment of neuritis or radiculitis.

You can make subcutaneous or intramuscular injections yourself, and intralumbar and intravenous administration of drugs should be done by a doctor or nurse in a medical facility or at home.

Intramuscular injection is best done in the upper lateral thigh, and not in the buttock. The subcutaneous injection is optimally made in the area of the inner surface of the forearm, where the Mantoux test is usually placed. Immediately before an intramuscular or subcutaneous injection, the skin area must be wiped with cotton wool moistened with an antiseptic solution (alcohol, chlorhexidine, Belasept, etc.). For intramuscular injection, you insert the needle perpendicular to the skin and slowly release the medicine into the tissue. The needle should also be removed while holding it perpendicular to the skin. For a subcutaneous injection, you need to gather 1 cm of skin into a fold with your fingers and insert a needle under it parallel to the bone of the forearm, then slowly inject the solution into the tissue. Remove the needle without straightening the skin fold.

Before injection, a solution is prepared and drawn into a syringe. To do this, either simply open the ampoule with a ready-made solution of the required concentration, or pour the required amount of sterile distilled water into the bottle with the lyophilisate so that the contents dissolve. The resulting or ready-made solution of vitamin B 12 is drawn into a syringe with a needle. Then the syringe is turned over with the needle up and the surface of the tube is lightly tapped with the tip of a finger in the direction from the piston to the needle. This is necessary so that air bubbles break away from the walls of the syringe and rise to the surface of the solution. Then, by lightly pressing the plunger, you need to release a few drops of the solution from the syringe so that all the air comes out with them. After this, the syringe is considered ready for injection. It can be set aside on a clean surface and prepare the area of skin where the injection will be placed.

The dosage and duration of use of vitamin B 12 depend on the type of disease, the speed of recovery and the age of the person. The course of therapy can range from 7 to 30 days, and the dosage from 10 mcg to 500 mcg per day. The specific dosage should be checked with your doctor or in the instructions for use of a particular drug.

How to take vitamin B 12 orally

Cobamamide and cyanocobalamin can also be taken orally in tablet form. Adults need to take the tablets half an hour before meals with plenty of water. The tablets can be chewed. For children, tablets are dissolved in a 5% dextrose solution or boiled water and also given 30 minutes before meals. In this case, to dissolve tablets containing 500 mcg of the active substance, you need 5 ml of a 5% dextrose solution or 50 ml of boiled water.

Vitamin B 12 in tablet form is recommended to be taken several times a day - from 2 to 6, depending on the frequency of meals. That is, if a person eats 3 times a day, then the daily dosage of vitamin B 12 is recommended to be divided into three doses, etc. The dosage and duration of the course of taking vitamin B 12 is determined by the rate at which clinical improvements appear, as well as the condition for which the decision was made to use vitamin preparations. On average, the course of treatment can last from 7 to 30 days, and the dosage ranges from 250 mcg to 1000 mcg per day.

Vitamin B 12 Compatibility

The concept of compatibility applies only to intravenous, intramuscular or subcutaneous administration of vitamins, since undesirable chemical interactions may occur between them. When taken orally, all B vitamins are compatible with each other and can be taken simultaneously.

So, when administered by injection, vitamin B 12 is well compatible with vitamins B 6, C, U (U), H and folic acid. This means that cyanocobalamin can be administered simultaneously with compatible vitamins on the same day, but from different syringes. Despite the compatibility, you should not mix vitamin solutions in the same syringe, as this may lead to a weakening or complete loss of their therapeutic activity. Therefore, compatible vitamins can be administered at the same time, but from different syringes. If vitamins are administered intravenously, then this is done one at a time, without removing the needle from the vein, with intervals between them of 5 - 10 minutes. If vitamins are administered intramuscularly, then each drug is drawn into a separate syringe and injected into different places.

Vitamin B 12 is poorly compatible with vitamin B 1, so it is not recommended to administer them together. However, at present there are combination preparations containing both vitamins B1 and B12, which are administered simultaneously. In the form of such preparations, these vitamins can be administered simultaneously, since during the production process they are given special properties that make them compatible.

Vitamin B 12 is completely incompatible with copper, iron and manganese.

Vitamin B 12 for hair

Vitamin B 12 accelerates the rate of hair growth and makes it strong, elastic and shiny. With a lack of cobalamin, hair begins to break off, grow slowly and fall out. Vitamin B 12 has the best effect on hair when taken orally as part of food or in the form of vitamin preparations. External use of vitamin B 12 can only help maintain the good condition of already healthy hair. However, to treat and improve hair structure, vitamin B 12 must be taken orally in tablet form or injected.
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