Mineral water face mask. A miracle mask that is impregnated with affordable and simple ingredients. Methods and rules of use

03.03.2020

Vitamin B12- a very important element for a fulfilling and healthy life. Vitamin B12 has the name cyanocobalamin. It is one of the substances that are included in the group of vitamins B. At the same time, it is completely unique, since it contains cobalt. It cannot be produced in the intestine on its own, therefore, the body can only meet the need for it with the help of animal products. Therefore, you should definitely know where vitamin B12 is contained.

Cyanocobalamin is not destroyed by exposure to sunlight, heat treatment, therefore it is stored in large quantities in the product after cooking. If the heat treatment is prolonged, then the concentration of the substance in the products is reduced by only one third. It is a water-soluble element. It can accumulate in the spleen, liver, kidneys, and lungs.

What is vitamin for?B12?

First of all, the trace element ensures the correct functioning of the nerves and the nervous system as a whole. Nerve fibers will also not be able to function properly if this substance is sorely lacking. It helps new cells to form, as well as blood cells, antibodies and nerve endings. If vitamin B12 hypovitaminosis begins in the body, problems with digestion and metabolism begin, brain function worsens, nerves change. It plays a serious role in hematopoiesis, and anemia may result from a lack of substance.

What is cyanocobalamin useful for in the body:

enhances the protective functions of the body;
synthesizes amino acids and nucleic acids;
relieves after stress;
breaks down and delivers vitamin B1 to the blood;
lowers blood cholesterol levels;
forms the tissues of the bones of the body;
helps the liver to function normally;
improves hair condition;
improves memory;
improves appetite;
accelerates growth in childhood;
improves concentration of attention;
improves and develops memory;
supports carbohydrate and fat metabolism.

What vitamin B12 is best absorbed by the body? Naturally, the one found in animal products. It is also present in some plant foods, but the body is not able to assimilate such vitamin compounds.

What does vitamin b12 contain?

Suppliers of vitamin B12 are several types of bacteria, including blue-green algae. But it is not in kelp (seaweed), which people usually buy in stores. They are rich in spirulina, which is often included in all kinds of dietary supplements available in pharmacies. But algae contains a vitamin in a form that is difficult to assimilate.

Vitamin B12 is found in animal products. The digestive tract of herbivores is where cyanocobalamin is produced on its own in the upper intestine (the one where substances are absorbed into the body). Therefore, the vitamin quickly enters the bloodstream and is distributed throughout all organs and systems of the animal, being deposited in the form of reserves in the tissues. Most of the vitamin is found in the liver, therefore this product should be indispensable for those who want to make up for the lack of this substance.

In predatory animals, monkeys and humans, vitamin B12 is also produced, only in the lower intestines, that is, where absorption is no longer possible. Therefore, the entire supply of cyanocobalamin is excreted during emptying. Therefore, it is imperative to obtain a trace element with the help of products. You won't need a lot of it - a person will need only a few milligrams of the vitamin in a lifetime. In this case, the human liver can make reserves of the substance for those occasions when suddenly its entry into the body will be impossible for some reason. Therefore, with a lack of substance, the symptoms of hypovitaminosis will appear only after a long time. And when the symptoms are already easily distinguishable, then health may already be in serious danger.

Vitamin B12 is completely absent either in mushrooms or in plants. Because of this, vegetarians most often suffer from hypovitaminosis (in the event that they even refuse fermented milk products and eggs). Then you can not do without pharmacy products containing cyanocobalamin in the composition.

But at the same time, cases have been identified when people who prefer vegetarianism and raw food consumption had an absolutely normal concentration of vitamin B12 in the blood. This is due to the fact that human nutrition becomes completely natural, the intestines are cleansed, and therefore the bacteria forming the microelement begin to live not only at the bottom of the intestine, but also in any of its parts. But it will not be possible to achieve such an effect quickly: the human body must completely reorganize to a new way of eating and changing the diet. For this reason, you shouldn't suddenly become a vegetarian.

What foods contain vitamin B12?

Animal sources of vitamin b12:

the highest concentration of the substance is in the by-products: liver, kidneys and heart of herbivores.
meat of herbivores (rabbit; lamb, poultry, beef);
fish (mackerel, cod, carp, halibut, sea bass, trout, salmon, herring, sardines, perch);
seafood (crabs, octopus, scallops, shrimps, oysters);
fermented milk products (sour cream, cheese, butter, kefir, fermented baked milk, cheese, milk, cottage cheese, yogurt, processed cheese);
egg;
mackerel;
dry milk mixtures;
condensed milk.

Vitamin b12 dosage

Each age group has its own dosage of vitamin B12. Additionally, it should be taken if you have bad habits (tobacco, alcohol), old age, AIDS, diarrhea and vegetarianism. Also, vitamin b is required in large quantities when planning pregnancy.

The norm in childhood

From birth to six months, 0.4 mcg of vitamin is required, up to a year - 0.5 mcg, up to three years - 1 mcg, from four to six years - 1.5 mcg, from seven to ten years - 2 mcg.

Norm for men

An adult man needs at least 3 micrograms of vitamin B12 per day, otherwise the risk of developing various pathologies in the body increases significantly.

Norm for women

A woman needs the same amount of substance as a male body - 3 mcg. Vitamin b when planning, during pregnancy and breastfeeding requires at least 4.5 mcg per day.

Lack of vitamin b12

Hypovitaminosis manifests itself in situations when a person does not eat enough certain foods or uses certain medications. It is difficult to immediately determine the lack of a substance, since at first the body begins to use the reserves of the trace element located in the internal organs. It can take up to several years before the disease becomes clear.

The first signs are tinnitus, headaches, dizziness, lack of appetite, anxiety, irritability, fatigue, weakness. It becomes difficult for the patient to walk, to move in general, his fingers on the limbs become numb, it is difficult to breathe, the pulse becomes weak, the skin turns pale.

In childhood, the lack of vitamin B12 is especially terrible and causes:

strong changes in the spine;
gastritis;
anemia;
dermatitis;
baldness;
impaired skin pigmentation;
muscle cramps;
developmental delay;
impaired motor skills of hands and feet;
the formation of ulcers in the tongue.

To prevent hypovitaminosis, it is worth eating correctly and variedly, giving up bad habits, getting enough sleep, exercising and spending more time in the fresh air.

There are also some signs of vitamin B12 deficiency:

the number of leukocytes and platelets in the blood decreases;
there are malfunctions in the work of digestion;
limbs grow numb, it becomes difficult to walk;
there is glossitis, stomatitis;
the person quickly gets tired, becomes irritable and depressed;
vision is impaired;
headache;
menstruation becomes painful.

If untreated, the following conditions may appear:

impaired blood clotting;
anemia;
multiple sclerosis;
tachycardia;
deterioration of vision;
severe pain and cramps during menstruation;
baldness;
dermatitis;
weakening of the immune system;
stress, depression;
inflammation in the mouth;
ulcers on the tongue;
disruptions in digestion;
disturbed sleep.

Cyanocobalamin overdose

Vitamin B12 hypervitaminosis is uncommon. It is detected in most cases in those patients who took the vitamin additionally in the form of drugs or if the microelement was administered parenterally. It usually manifests itself as an allergic reaction, the appearance of acne, urticaria. The person becomes more irritable.

It is important to know that an overdose is impossible only with frequent consumption of foods with a high concentration of vitamin B12.

Overdose signs:

heart failure;
the appearance of urticaria;
anaphylactic shock;
thrombosis;
pulmonary edema.

The first symptoms of an overdose are very easy to eliminate due to the fact that the vitamin is water-soluble. The main thing is not to miss this moment and have time to contact a specialist for the appointment of treatment.

Can vitamin b12 be used for cosmetic purposes?

Benefits for hair

This amazing vitamin is able to improve the appearance of hair already when taken internally. It promotes their rapid growth and structure restoration. If there is enough of it in the body, then a person is not afraid of baldness and dermatitis.

B12 will remedy the following hair-related situations:

slow growth;
severe loss;
thinness of the hair;
lifeless, dull appearance;
hair stiffness;
fragility.

The vitamin can be used both internally and externally.

Outwardly, it is used in its pure form, without mixing with anything. It can also be added to conditioners and hair masks. In this case, it is worth adhering to several rules of use:

in one course of drug use should not be more than 15 procedures;
between applications should pass from three to seven days;
rest between courses - at least two months;
can only be used on dry, washed hair, if there are no other instructions in the instructions;
heating the vitamin is not worth it;
after application, the head should be insulated with a plastic cap and a towel;
if no oils were added to the mask, then you can wash off without using shampoos;
after using the mask, do not use conditioners and balms;
you cannot dry your hair with a hairdryer.

Benefits for the skin

This microelement is indispensable for the skin of the face. It helps cells to divide, thereby rejuvenating the skin. The results are noticeable even after the first application of the drug.

It is better to use it in combination with a fat base (butter or sour cream), since in this form the vitamin is better and faster absorbed. You can prepare masks and mixtures only in glass containers. Moreover, if the mixture is made more than necessary, it can be stored in the refrigerator. It is more effective to make such masks in autumn and spring. The course is 14 days, applied 3-4 times a week. Two courses per year is enough.

Face masks

Recipe number 1.

Mix 25 grams of sour cream, 50 grams of cottage cheese, 1 egg, lemon essential oil (9 drops), 18 ml of liquid honey, vitamins b6 b12 (2 ampoules of each), 1 ampoule of aloe extract.
In the evening, you need to apply the mask to your face for fifteen minutes.
Wash off with cool water.
Creams, lotions and other products on the face after the mask must not be applied!

Recipe number 2. Glycerin and vitamin b12 for the face

This mask has a very simple composition. Several ampoules of cyanocobalamin and glycerin are needed. Mix everything and apply on the face for 15 minutes before bedtime. Apply only to dry and cleansed skin.

Forms of drug release

In the pharmacy, vitamin B 12 can be found in a wide variety of forms:

in tablets (drugs "Neurobion", "Neurovitan")
in capsules ("Blagomin", "Feroglobin");
in ampoules as a solution for injection (liquid cyanocobalamin).

In capsules, tablets and ampoules, the amount of vitamin B12 can vary from 30 to 5 thousand mcg. The tablets have a higher dosage, since the vitamin, passing through the digestive tract, is absorbed much worse.

The price per package of the drug varies and can range from 30 to 300 rubles per package, depending on the place of release. Foreign drugs are usually much more expensive.

What vitamins contain vitamin B12?

This microelement is present in almost all multivitamin complexes. The most popular are:

"Centrum";
Complivit;
Vitrum;
"PERFECTIL".

How to take vitamin B12?

It is important not only to take, but also to know how to drink vitamin B12 correctly. If the doctor has not prescribed vitamins as injections, then you should not torture yourself and give injections. It will be enough to take it intravenously.

The instruction says that you should not drink vitamin B12 at the same time as:

alkalis;
acids;
alcohol;
sleeping pills;
estrogens.

It is good to take cyanocobalamin along with folic acid, since together they help in the formation processes, division of blood cells, help the body to properly develop and develop.

Additionally, the drug is prescribed to newborn babies with prematurity or lack of weight. This helps them resist harmful external influences, stock up on the necessary energy for growth and development, and strengthen their immunity.

At preschool and school age, it is necessary if the child is exposed to high mental stress or during recovery from an infectious disease.

It often happens that children between the ages of two and five eat poorly or refuse to eat. Then the doctors prescribe the intake of cyanocobalamin.

The dosage of the substance increases by more than 1.5 times during pregnancy, since the need for vitamins and minerals almost doubles. Almost the same amount of a trace element will be required by a woman during breastfeeding. This will ensure that the baby receives a sufficient amount of the substance and will help him develop correctly.

For other populations, cobalamin is prescribed as an adjuvant in the presence of diseases such as:

anemia;
eczema;
pancreatitis (chronic form);
hives;
multiple sclerosis;
encephalomyelitis;
radiculitis;

In no case should you take the drug yourself, as it is too dangerous for your health. You should definitely consult a doctor and pass the necessary tests to determine the lack of a substance.

Scientists estimate that 1.5 to 15 percent of the world's population is deficient in vitamin B12. With age, the likelihood of a deficiency only increases.

Symptoms of a vitamin B12 deficiency include depression, confusion, poor memory, problems with coordination, tingling and numbness in the legs and arms, and more. If you have these symptoms, then you need to include more foods rich in vitamins B12 in your diet. In this article, we'll look at what foods contain, the health benefits, and symptoms of deficiency.

B12, also called cobalamin, is a water-soluble vitamin essential for the production of red blood cells, the normal functioning of the brain and nervous system, and DNA synthesis. Even a small deficiency can lead to weakening of mental activity and a decrease in energy levels. Due to a lack of vitamin B12, red blood cells form immature, large and unable to carry oxygen properly.

The health benefits of vitamin B12 are invaluable. It increases energy stores, fights depression, reduces sugar cravings and strengthens nerves.

What foods contain vitamin B12 and what should you eat in order not to deprive your body of all the benefits of this B group? Eat foods that are high in content, such as meat, poultry, fish, eggs, and dairy products. I have selected the most healthy and rich foods especially for you.

Top 10 foods rich in vitamins B12

So what does vitamin B12 contain? This is just a small list of foods that you need to eat on a regular basis to supply your body:

Beef liver: 30 grams: 20 mcg (over 300% DV)
Sardines: 85 grams: 6.6 mcg (over 100% DV)
Atlantic mackerel: 85 grams: 7.4 mcg (over 100% DV)
Lamb: 85 grams: 2.7 mcg (45 percent DV)
Salmon: 85 grams: 2.6 mcg (42 percent DV)
Nutritional Yeast: 1 tablespoon: 2.4 mcg (40% DV)
Chees Feta: 0.5 cups: 1.25 mcg (21% DV)
Homemade beef: 85 grams: 1.2 mcg (20% DV)
Cottage cheese: 1 cup: 0.97 mcg (16% DV)
Eggs: 1 large: 0.6 mcg (11% DV)

1) Beef liver

The best thing in beef liver is a large amount of vitamin B12. You only need to eat 30 grams of liver per day to cover the daily requirement of the body. Try to buy the highest quality beef liver, which means from cows that have been raised in conditions as close as possible to their natural habitat. Beef liver is an excellent remedy for anemia because, in addition to B12, it contains iron and folate. These three substances found in the liver are the best natural remedy for fighting anemia.

2) Sardines

Sardines are high in vitamin B12 as well as essential omega-3 fatty acids. Research only confirms the fact that omega-3 fatty acids, together with vitamin B12, improve cardiovascular health, reduce inflammation in the body and help fight asthma.

3) Atlantic mackerel

Atlantic mackerel (not to be confused with king mackerel) is the leader on my list of healthy foods, because it is not only high in vitamin B12, but also in omega-3 fatty acids, and low in mercury. It is considered the best food option for a healthy and healthy diet.

4) Lamb

Lamb meat is eaten everywhere, it is famous for its tenderness and a large amount of nutrients and trace elements, namely: vitamin B12, protein, iron, selenium and zinc. The last two elements are considered the main immunomodulatory substances in the human body.

5) Salmon

Salmon is one of the healthiest and most nutritious sources of protein, as it contains a lot of vitamin B12. Choose only those from natural waters to get the most of the health benefits of their meat. Salmon is simply packed with vitamins B12 and D, which are also often lacking in the human body. Studies have shown that 800 - 5000 IU of vitamin D daily improves the condition of the musculoskeletal system, naturally slows down the aging of the skeletal structure, and also reduces the number of fractures in older people over 65.

6) Nutritional yeast

Nutritional yeast is a great option for vegetarians looking for a way to increase the amount of vitamin B12 in their diet. They contain an increased amount of other vitamins of this group. Nutritional yeast is considered a complete source of protein, as it contains 9 of the 18 amino acids that the human body cannot produce.

7) feta cheese

Feta cheese is a great source of vitamin B12 and other nutrients like riboflavin and calcium. Traditionally, feta cheese is made from sheep milk or from a mixture of sheep and goat milk. The healthiest and most nutritious feta cheese is the one made at home. Riboflavin in feta helps with headaches, reduces their frequency and intensity, helps with migraines.

8) Homemade beef

Beef is the best source of protein. Compared to farm-raised beef, home-grown beef is healthier in all respects. It has more vitamins A, B12, E and cancer-fighting antioxidants.

9) Curd

There is a lot of vitamin B12, protein and calcium in cottage cheese. It can be eaten even during a weight loss diet, because its fat content does not affect the vitamin B12 content.

10) Eggs

Eggs are not a meat source of vitamin B12. They also contain choline, which is essential for healthy liver function. Studies have shown that low levels of choline in the body in most cases indicate liver dysfunction, and, as a result, an increased risk of cancer.

The benefits of vitamin B12 for human health

1. Prevention of cancer

Vitamin B12 deficiency prevents folate from being converted to its active form. Because of this, malfunctions are formed in the DNA chains due to improperly formed links. Damaged DNA strands, according to scientists, can lead to the formation of cancer. Supplements with vitamin B12 and folic acid are believed to prevent the appearance of cancer cells and even treat some types of cancer.

2. Boosts Brain Health

Not having enough vitamin B12 increases the risk of developing Alzheimer's disease in older people. It helps maintain low levels of homocysteine, which plays an important role in the development of this disease. It is also important for care, reduces ADHD symptoms, and improves memory.

3. Prevents the manifestations of depression

Numerous studies have confirmed the link between depression and vitamin B12 deficiency. It is he who is responsible for the synthesis of neurotransmitters that affect human mood.

One study, published in the American Journal of Psychiatry, involved about 700 women with disabilities over the age of 65. The researchers found that women with vitamin B12 deficiency were twice as likely to suffer from depression as women who had enough vitamin B12.

4. Prevention of anemia and production of red blood cells

Vitamin B12 is primarily required for the production of healthy and normal red blood cells. B12 prevents anemia, especially megaloblastic anemia. This is a form of anemia in which fewer red blood cells are produced, but they are large and immature. They are unable to carry the required amount of oxygen to tissues and organs, which usually manifests itself in symptoms of weakness and fatigue.

5. Increases energy reserves

Vitamin B12 converts dietary carbohydrates, proteins and fats into "fuel" for our body. That is why people with a deficiency feel constant fatigue. Vitamin B12, through signals from neurotransmitters, contracts our muscles and provides an energy boost for the whole day.

To maintain optimal energy levels throughout the day, eat foods high in vitamin B12 on a regular basis.

Symptoms and Effects of Deficiency

The recommended daily intake of vitamin B12 (calculated at 2,000 calories per day for adults and children 4 and older) is micrograms per day. Sometimes a deficiency can be hidden behind the intake of folic acid in large doses. Vegetarians are at greater risk of developing a deficiency of this vitamin, since B12 is only found in foods of animal origin. The risk group also includes those with bowel problems and malabsorption. Some medications can cause vitamin B12 deficiency.

Potential risks and side effects of insufficient vitamin B12 intake include:

A type of anemia in which fewer and larger red blood cells are produced
Problems with coordination and walking
Nervous Disorders
Confusion of consciousness
Loss of sensitivity to vibration
Dementia (in advanced cases)

Reception is especially important for pregnant women, as low levels of the vitamin before or after conceiving a child leads to impaired development of the neural tube of the fetus.

Vitamin B12 recipes

The recipes are very diverse, contain one or several products with vitamin B12 at once and are also very tasty. Diversify your diet with these simple recipes to ensure you're getting the right amount of vitamin B12 in your body every day.

Here are my favorite recipes:

Almond-coated salmon

This dish is not only tasty, but also extremely healthy. In addition to B12, it contains omega-3 fatty acids and vitamin D!

Cooking time: 20 minutes

Servings: 4

Ingredients:

½ cup almonds
2 tablespoons parsley
1 tablespoon grated lemon zest
1 teaspoon sea salt and ground black pepper
4 salmon fillets
2 tablespoons coconut oil
4 cups spinach

Preparation:

Grind the almonds in a coffee grinder or food processor.
Combine chopped almonds, parsley, lemon zest, salt and pepper on a plate.
Dip the salmon fillets on all sides in the mixture.
Heat oil in a large skillet over medium heat. Place the salmon in a skillet and cook on each side for minutes.
Sprinkle the finished dish with herbs and sprinkle with lemon juice.

Turmeric eggs

This recipe is more suitable for a hearty breakfast. Eggs are very beneficial for human health: they improve vision, reduce the risk of developing cardiovascular diseases.

Starting with eggs every morning is a bit boring, so I added some turmeric to the recipe. Turmeric regulates cholesterol levels and is on the list of foods recommended for diabetes.

So, let's get ready!

Sauté the onions, green onions, and garlic in ghee over medium heat for 10 minutes or so. Ghee contains fat-soluble vitamins and gives the dish a buttery flavor.

When vegetables are tender, add cheese, eggs and herbs. Bring to readiness within 10 minutes with continuous stirring.

Don't forget to add turmeric! Serve with gluten free toast and enjoy!

Cabbage rolls with lamb

Cooking time: 2 hours 45 minutes (45 minutes preparation)

Servings: 10

Ingredients:

Ground meat:

500 g lean minced lamb
1 cup long grain rice (pre-soak for 20 minutes in water)
1 tablespoon Himalayan pink salt
1 teaspoon of cumin
1 teaspoon red pepper
1/2 teaspoon dried paprika
1/2 teaspoon cinnamon
1 teaspoon dried oregano

For vegetable mix:

2 teaspoons olive oil
3 teaspoons unsalted butter
1 teaspoon Himalayan pink salt
1 teaspoon pepper
Mince 2 cloves of garlic
1 red sweet pepper, diced
1 jalapeno, seedless and diced
1 teaspoon of cumin
1 teaspoon red pepper
1 teaspoon cinnamon
1 teaspoon freshly squeezed lime juice
1 head of cabbage
salt and pepper
For the sauce:
800 grams of tomato paste or whole fried tomatoes
2 Roma tomatoes, diced
1/2 onion, diced

Preparation:

Combine the minced meat with rice and herbs.
Melt the butter in a medium saucepan over medium heat and add the olive oil, salt, pepper, onion, garlic, paprika, and jalapenos.
Cook for 5-8 minutes, stirring occasionally, until the vegetables soften. Add spices, stir well and remove from heat. Let the mixture cool to room temperature and tackle the cabbage leaves.
Fill a large saucepan halfway with water and bring to a boil. Separate the leaves from the head of cabbage and place them in boiling water with a pinch of salt. Cook for 2-3 minutes.
Drain and let cool. Then, cut the hard veins off the leaves.
Add lime juice to the vegetable mixture. Add vegetables to minced meat and mix well with your hands. Cover and refrigerate.
Preheat oven to 175 C.
In a medium saucepan, bring tomato paste, rum tomatoes, and onion to a boil. Cook for 5 minutes, stirring occasionally. Reduce heat and simmer until tomatoes are tender, about 7 minutes. Remove from heat and set aside.
Take a baking sheet and place 6 small cabbage leaves on the bottom.
Remove the minced meat from the refrigerator. Place small balls of minced meat on the cabbage leaves.
Wrap them tightly. Lay the cabbage rolls with the seam down, put all the cabbage rolls tightly to each other.
Season them salt and pepper. Place a tablespoon of tomato sauce on top of the cabbage rolls and cover them with the rest of the cabbage leaves.
Bake for 90 minutes. Serve the finished meal 20 minutes after cooking. Bon Appetit!

M Precautions for taking vitamin B12

If you are deficient in vitamin B12 and decide to take supplements with it, you should be aware and take into account that it can interact with certain medications. Be sure to talk to your doctor if you are currently taking any medication or have a chronic medical condition.

The drugs that reduce the level of vitamin B12 in the human body include:

Antiepileptic drugs
Bile acid sequestrants
Chemotherapy drugs (especially methotrexate)
Colchicine
H2 blockers
Metformin (glucophage)
Proton pump inhibitors, including esomeprazole (Nexium), lansprazole (Prevacid), omeprazole (Prilosec), and rabeprazole (Aciphex)
Antibiotics, especially tetracycline

Vitamin B12 (cyanocobalamin) injections are also a great way to replenish vitamin deficiencies.

Conclusion

Eating right is the best way to get enough vitamin B12. This is not difficult, since now you know the entire list of foods rich in this vitamin.

In the top 10 vitamin B12 foods, I included beef liver, sardines, beef, Atlantic mackerel, salmon, nutritional yeast, feta cheese, cottage cheese, and eggs.

Hope you try one of my recipes. It seems to me that everyone will find something to their liking, because there is plenty to choose from.

Vitamin B12 is the most complex vitamin in its chemical structure; it was discovered by studying the effect of animal liver consumption on anemic factors in food. Three scientists in 1934 received the Nobel Prize for the discovery of the beneficial property of the vitamin - the ability to reduce the risk of anemia.

Vitamins of the B12 group are represented by several chemical substances: cyanocobalamin, hydroxocobalamin, methylcobalamin, cobamamide. But cyanocobalamin enters the human body to a greater extent and has a beneficial effect, this is how many call vitamin B12 in its narrow sense. It is a red powder, well soluble in water, odorless, able to accumulate in the body, concentrating in the liver, lungs, spleen and kidneys.

Vitamin B12 value

Vitamin plays an important role in maintaining the health of the body:

Boosts immune defenses.
It is an additional source of energy.
Normalizes blood pressure, especially useful for hypotonic patients.
It activates mental activity, improves memory, attention.
Helps fight depression, prevents nervous disorders and diseases.
Promotes normal growth of the body, regulates appetite.
Plays an important role in the prevention of anemia.
Supports sexual function in men, increases fertility.
Reduces irritability and nervous irritability.
Effective for insomnia.
Prevents obesity of the liver, improving its condition.

In addition, vitamin B12 accelerates protein synthesis, which leads to an increase in its concentration and accumulation in the body. It promotes the formation of red blood cells, which are the main source of oxygen and other nutrients for all internal organs. Thanks to cyanocobalamin, the absorption of folic acid by the membrane of neurons and erythrocytes is accelerated. Vitamin plays an important role in the metabolic process, accelerating the metabolism of carbohydrates and fats.

Sources of

Vitamin B12 is synthesized independently in the body in the intestines, but this happens in small doses. With age, with certain diseases or with regular sports training, its natural level decreases, the body needs additional sources. You can get vitamin from food.

Daily rate (instructions for use)

The daily intake of vitamin B12 depends on age, lifestyle, individual characteristics of the body. But scientists have standardized the concept of the norm and derived its average value for different age groups:

Deficit

The amount of vitamin necessary for normal functioning does not always enter the body. With its deficiency, the following symptoms may appear:

Lethargy, apathy.
Insomnia.
Increased nervous irritability and irritability.
Dizziness.
Anemia against the background of a decrease in the level of hemoglobin in the blood.
Stool disorder.
Bruising at the slightest pressure on the skin.
The onset of gum disease and bleeding.
Convulsions.
Deterioration of complexion, pallor.
Hair loss, dullness and brittleness.

If you have several symptoms, you need to see a doctor who will prescribe the necessary tests and identify the cause of the violations, and then prescribe the most suitable drugs to eliminate them and treat the root of the problem.

Read more about diseases associated with vitamin B12 deficiency in the source - wikipedia.

Excess vitamin

Since vitamin B12 is water-soluble, its excess is able to be excreted from the body on its own. But uncontrolled use of supplements and violation of the recommended daily allowance can lead to unpleasant consequences:

the occurrence of problems with stool;
disruption of the gastrointestinal tract;
blood pressure surges;
the appearance of allergic skin rashes.

If these symptoms occur, it is recommended to stop taking supplements, after which the symptoms of overdose will disappear, the work of the body's systems will return to normal.

Indications for use

Vitamin B12 is prescribed for various pathological changes in the body, including those caused by exhausting diets and intense sports training. He is showing for admission when:

anemia;
liver diseases, including various forms of hepatitis;
frequent colds against a background of decreased immunity;
skin diseases of various etiologies;
neuroses and other disorders of the nervous system;
a decrease in the number of red blood cells in the blood;
kidney disease;
Cerebral palsy, Down's disease.

Contraindications

embolism;
leukemia;
hemochromatosis.

Pregnant and lactating women, as well as children under 18 years of age, should not take vitamin supplements without consulting a specialist. Individual intolerance to the components is possible.

Interaction with other drugs

Taking potassium reduces the rate of absorption of cyanocobalamin, so you should not combine the use of these supplements. Nevertheless, it is worth knowing that due to the fact that vitamin B12 is able to accumulate and remain in the body for a certain time, a short course of potassium intake, if medically indicated, will not reduce the level of the vitamin in the blood.
The absorption of cyanocobalamin is reduced when taking antihyperlipidemic and anti-tuberculosis drugs.
increases the amount of vitamin synthesized in the intestine, and is also its conductor into the cell.

Pills or shots?

Vitamin B12 is sold in the pharmacy in the form of tablets and injections. Both forms are intended to compensate for the lack of vitamin in the body, but, as a rule, it is the tablets that are prescribed to prevent vitamin B12 deficiency. They are taken in courses, are effective for minor disorders associated with a lack of vitamin, their action is more likely aimed at preventing the occurrence of vitamin deficiency. Injections are prescribed for critically low levels of the vitamin in the blood, as well as for concomitant diseases that prevent its production.

Cyanocobalamin, supplied by injection, is absorbed much faster, since it does not depend on the presence of a special enzyme in the stomach and enters the bloodstream directly, bypassing the stage of splitting. The degree of its assimilation reaches 90% versus 70% obtained orally.

Vitamin B12 for athletes

Regular physical activity leads to intensive expenditure of all nutrients, including vitamin B12. To replenish the required amount, athletes should take specially formulated dietary supplements.

Vitamin B12, due to its active participation in carbohydrate metabolism, contributes to the production of additional energy during sports, which allows you to increase the load and increase the training time.

Due to the beneficial effect on the state of the nervous system, cyanocobalamin improves coordination of movements, helps to focus on performing a specific exercise, which makes it possible to work out each muscle group more carefully.

Vitamin supplements are especially useful for vegetarians, since most of it is found in animal products.

It helps not only to improve the quality of training, but also to recover from the competition by stabilizing the work of the nervous system.

Top 5 Vitamin B12 Supplements

Packing photo

Name	Manufacturer	Release form	Application	Price
Vitamin B12	Solgar	60 lozenges / 1000 mcg	1 capsule per day	800 rubles
B-12	Now Foods	250 lozenges / 1000 μg	1 lozenge per day	900 rubles
Neurobion	MERCK	Ampoules / 100 mg	1 ampoule per day	300 rubles for 3 ampoules

Vitamin B12 (cyanocobalamin) is vital for the nervous system and for the creation of DNA and RNA in every cell in your body, and also helps the cells to metabolize proteins, fats and carbohydrates as needed. And despite the fact that the body needs vitamin B12 to optimize many processes - from mood to digestion - people sometimes have no idea about the signs and symptoms of vitamin B12 deficiency. Explain where you can get this vitamin and who is at risk when it comes to critical deficiency.

Where is vitamin B12 found

It is important to understand that vitamin B12 is not synthesized either by animals or plants, and its content in certain foods depends solely on how well the animal or plant retains this vitamin. Traditionally, animals do this better, so almost all sources of vitamin B12 are of animal origin.

To add B12 to your diet, you should first pay attention to veal liver, salmon, beef, lamb, scallops, shrimp, sardines and cod... If you are more interested in plants, choose seaweed (kelp or blue-green), brewer's yeast, miso sauce and tofu... In the latter case, however, remember that the vitamin content in them is in any case several times less than in animal products.

4 reasons why you need vitamin B12

Signs of vitamin B12 deficiency can include nervousness, depression, numbness in the legs and arms, increased heart rate, unmotivated fatigue, aggression or, conversely, apathy, memory and concentration problems. Below are four reasons at once, which mean that you are at risk.

Are you vegetarian or vegan.

The only way to get your full vitamin B12 is by eating meat. So if you're avoiding animal products, you're guaranteed a B12 deficiency without the appropriate supplements. There is no need to make moral choices: you can continue to stick to vegetarian diet by taking vitamin B12 capsules or as part of a potion.

You are over 50 years old.

Age brings wisdom and freedom of action, but unfortunately, age-related changes also reduce the body's ability to absorb vitamin B12 from food. By the way, symptoms such as memory changes and decreased concentration occur in older people precisely because of a B12 deficiency.

You drink alcohol regularly.

Regularly does not mean every day and in unlimited quantities. Two glasses of wine after work is also considered a Friday tradition. The point here is that our livers play an important role in storing B12: so enjoy a bar in good company, but always order a salmon burger or a medium-rare steak to avoid unpleasant consequences.

You have been diagnosed with diabetes.

Even if you eat meat all the time, in case you are diagnosed with diabetes, you are likely to be deficient in vitamin B12. That said, low B12 levels in the long term may increase the risk of heart disease, depression and anxiety disorders, as well as symptoms of Alzheimer's, autism and mental illness. Bottom line: B12 deficiency can be devastating, but can be easily avoided by taking supplements. Remember also that it is almost impossible to overdo it with B12 - since it is a water-soluble vitamin, it is naturally excreted from the body if it is exceeded.

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Probably everyone who started to switch to vegetarianism, veganism, raw food diet, immediately thought about what about B12? Where to get it? Take it additionally? What products are there? Or will the microflora develop it on its own? There are a lot of opinions about B12 and naturally they differ, but what to believe in, it's up to you to choose!

What is vitamin B12

Vitamin B12, also known as cobalamin, is a substance produced only (as is currently known to science) by certain types of bacteria. These bacteria are present in the mouth and digestive tract, in small quantities it is found in the oral cavity, around the teeth, nasopharynx, tongue and even in the human bronchi. B12 is vital, is used by the body to make red blood cells, produces myelin (a fatty substance that forms a protective barrier around nerves), produces acetylcholine (a neurotransmitter that helps with memory and learning), and helps in the production of DNA and RNA. B12 also plays an important role in the metabolism of proteins like methionine.

B12 deficiency

Today, a deficiency of this vitamin is found not only among those who adhere to plant foods. Framingham Offspring Research found that 40% of the population has low levels of B12. Did not have no difference between those who ate meat and those who did not ... The people with the highest B12 levels were those who took B12 supplements and consumed foods fortified with it.

The main symptoms of a B12 deficiency are:

Pale, slightly yellow skin, bleeding gums, inflammation of the mucous membrane of the tongue
Increased nervousness
Tingling and numbness in the hands and feet
Fatigue and weakness
Drowsiness, ringing in the ears, shortness of breath, heart palpitations, and hallucinations
Lack of appetite
Back pain
Diarrhea or constipation
Inflammation of the tongue
Redness, burning, itching, and sensitivity of the eyes to light
Ulceration of the corners of the mouth
Depression, memory loss

Lack of vitamin B12 will primarily affect your nervous system and psyche. In addition, the circulatory and digestive systems will be affected, the spinal cord and all nerve cells will be affected. Therefore, a deficiency of this vitamin is very dangerous for our health and the normal functioning of the body.

What foods contain B12?

According to the official version of traditional medicine, the main way of obtaining vitamin B12 for humans is animal products - liver, kidneys, heart, meat, milk and its derivatives.
There is a wide variety of foods fortified with vitamin B12, such as plant-based milk, meat substitutes, breakfast cereals, nutritional yeast.
Certain varieties of mushrooms and foods prepared with certain fermentation processes have small amounts of active B12.
Vegetarians rely on the fact that they get enough of this vitamin from foods such as (cheese, cottage cheese, milk, kefir, sour cream, eggs) but there is very little of it and in order to replenish the daily requirement, you will have to eat these foods in large quantities, and this is very, very bad for health.
It is believed that spirulina (blue-green algae) and nori (red algae) can be full-fledged sources of vitamin B12. But after 60 years of research of these products, it turned out that they contain an inactive analogue of B12. Thus, if a person regularly consumes spirulina, nori, then when tested, his B12 may be normal. Although in reality the body will suffer from a lack of vitamin. You can find out by taking a test for the level of homocysteine in the blood. An increase in homocysteine levels indicates that there is not enough B12, and excess homocysteine has appeared in the blood, triggering the processes of vascular destruction and provoking cardiovascular diseases.
In addition, it is believed that this vitamin is synthesized by bacteria that live in the soil and if you eat unwashed berries, fruits and vegetables, you can replenish its norm enough, but living in a civilization where fruits and vegetables are treated with chemicals is not an option!
Vitamin B12 has been found on the surface of wild plants, in alpha-alpha leaves, bananas, comfrey leaves, grapes, raisins, ginseng, mustard greens, sprouts, sunflower seeds, plums and prunes, as well as in wheat greens (unless chemically treated and were grown in an ecological area).

Why has B12 replenishment naturally decreased?

With the advent of modern hygiene standards, people have personally limited the intake of B12 bacteria from plant foods into the body. If we lived in harmony with nature, like other animals, then there would be no such problems. Were carried out of this kind research with primates. The average level of their vitamin B12 at the time of capture was 220 pmol / l. And after several years of life in captivity, on a diet of pure, pre-washed plant foods, the level of this vitamin dropped to 40 pmol / l.

People used to get large amounts of B12 from good quality soil (rich in cobalt) that had not yet been intensively cultivated and depleted of nutrients, and they also drank dirty (natural) water from rivers that contained B12-producing bacteria. The decline in soil quality is not only a problem for humans, but also a problem for farm animals. The animals raised at the factory are constantly indoors and do not even see the soil throughout their life, so they are artificially injected with vitamins, incl. and B12. Without additives, they will certainly be deficient in this vitamin. Thus, a person can also consume the vitamin directly, rather than receiving it through the flesh of a dead animal.

In the modern world, it so happened that in some people B12 is synthesized by bacteria in the large intestine, and is absorbed only in the small intestine (which is one floor higher than the large intestine) only from food bacteria, since it does not have or not enough of its own bacteria that could synthesize B12 ... There are, in principle, several times less of them than in the thick one.

It is somehow not logical, it is produced in our body, but not absorbed ... is nature really that stupid and made a mistake !?

Obviously, the answer must be sought in evolutionary changes. It so happened that a person for thousands of years has been eating food that is not peculiar to him. It is very likely that our intestines have simply "forgotten how" to absorb this vitamin and synthesize it in the upper sections, and the conditions of civilization do not allow eating unwashed foods, on the surface of which it may be contained.

Is vitamin B12 produced in the large intestine and absorbed in the small intestine?

Mikhail Sovetov tells an interesting story on this topic, I recommend listening to his point of view: Issue 11, time 49:29

Reliable B12

Many doctors, scientists, believe that the best B12 replacement is a vitamin supplement. They also write about this: Neil Barnard, Colin Campbell, Michael Greger, John McDougall, Caldwell Esselstin and many others.

The absorption of B12 requires an intact, functioning stomach, pancreas, and proper function of the small intestine. Problems with any of these organs contribute to a B12 deficiency, no matter what type of diet you eat!

My opinion is that nature created a person - ideally, and if B12 is produced in our body, then it should be assimilated there, no matter what part of the intestine is. But you and I have gone far from naturalness! All around synthetic food, stone jungle, foul air, people began to move much less than we should be! Sedentary work is generally AWESOME! We have been gifted with a perfect soil enriched with bacteria. Plants grown on such land are rich in vitamins, including B12, but modern agronomy began to use chemical fertilizers, thereby destroying all beneficial bacteria.

Read about my personal experience, how I made up for the B12 deficiency.