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03.03.2020

Vitamin B12

Vitamins B 12 call the group cobalt-containing biologically active substances called cobalamins, related to the so-called., ancient natural biocatalysts. These include actually cyanocobalamin, hydroxycobalamin and twocoenzymeforms of vitamin B12: methylcobalamin and adenosylcobalamin . In a narrower sense vitamin B12 are called cyanocobalamin without losing sight of the fact that it is not synonymous with B12, and several other compounds also have B12-vitamin activity. Cyanocobalamin is just one of them. Therefore, cyanocobalamin is always vitamin B12, but not always vitamin B12 is cyanocobalamin.

B12 is a complex of several substances with similar biological effects. The main one among them is cyanocobalamin - solid crystals of dark red color. This color is due to the content of a cobalt atom in each large cyanocobalamin molecule. It is this atom that creates all the uniqueness of vitamin B12. No other vitamin in living nature contains metal atoms. In addition, only in the molecule of this vitamin there is a special chemical bond between the atoms of cobalt and carbon, which is not found anywhere else in living nature. The cyanocobalamin molecule is the largest and most bulky among the molecules of all vitamins. Each vitamin B12 molecule has a region in which different atoms can be located. Depending on the type of these atoms, different types of vitamin B12 are distinguished - cyanocobalamin already known to us, as well as hydroxycobalamin, methylcobalamin and adenosincobalamin. In the future, we will call all of them collective names "vitamin B12".

True Vitamin B12 (Cobalamin)

A striking feature of the metabolism of classic propionic acid bacteria is a high level of formation of corrinoids, compounds of the vitamin B12 group (bottom left is the structure of corrin - is the parent structure of corrinoids and a number of coenzymes.)

Corrinoids are a group of methylated and reduced tetrapyrrole compounds containing a cobalt atom in the center of the corrin ring, which forms a unique covalent bond with the β-ligand carbon, essential for chemical and biochemical reactions (see the drawing of the spatial structure of adenosylcobalamin, a coenzyme of vitamin B12).

In nature, all corrinoids are synthesized only by prokaryotic microorganisms - representatives of both phylogenetic domains (empires): Bacteria and Archaea. Consequently, all organisms in need of corrinoids, including humans, depend on microorganisms synthesizing them. The entire group of corrinoid compounds is often referred to as "vitamin B12". However, there is a term “true vitamin B12” that refers to cobalamin.

The latter is characterized by the presence of a “lower” α-ligand of the cobalt atom with a nucleotide, the specific base of which is 5,6-dimethylbenzimidazole (5,6-DMB). It is this corrinoid (cobalamin) that functions in the human body in two coenzyme forms (as adenosyl- or methylcobalamin, β-ligands), which determines the medical aspect of studying the biochemistry of cobalamin. Cyanocobalamin containing a CN group as the "upper" β-ligand of the cobalt atom is a commercial form of vitamin B12. Classic PCBs synthesize true vitamin B12 (cobalamin) in large quantities (500-1500 μg / g).

There are only two enzymes in the human body with coenzymes B12:

Methylmalonyl-CoA mutase, an enzyme used as a cofactor adenosylcobalamin, catalyzes the rearrangement of atoms in the carbon skeleton. As a result of the reaction, succinyl-CoA is obtained from L-methylmalonyl-CoA. This reaction is an important link in the chain of reactions of protein and fat catabolism.
5-Methyltetrahydrofolate-homocysteine-methyltransferase, an enzyme from the groupmethyltransferaseusing as a cofactor methylcobalamin, catalyzes the conversion of the amino acid homocysteine to the amino acid methionine.

Chemical formula of cyanocobalamin: C 63 H 88 Co N 14 O 14 P

DISCOVERY STORY OF VITAMIN B12

Vitamin B12(cyanocobalamin) is one of the more controversial members of the B-complex vitamin family. Although the full chemical structure of vitamin B12 was only revealed in the 1960s, research involving this vitamin has already received two Nobel Prizes.

As you know, vitamin B12 deficiency leads to the development of pernicious anemia, which in the middle of the 19th century sounded like a sentence and was not subject to treatment. Ways to get rid of this disease were discovered by chance, during an experiment on dogs. American physician, George Whipple (George Whipple) provoked the development of pernicious anemia (malignant anemia) in experimental animals, causing bleeding, and then fed dogs a variety of foods in order to determine which food accelerates recovery. During the experiment, the scientist found that eating the liver in large quantities quickly cured the disease caused by the loss of blood. Based on these data, George Whipple suggested that daily intake of this product leads to the elimination of pernicious anemia.

Further clinical studies conducted by physicians William Parry Murphy and George Richards Minot focused on isolating the "healing" substance from the liver. In the course of tests, pathophysiologists have revealed that completely different liver substances are capable of treating anemia in dogs and humans. As a result, Murphy and Minot in 1926 discovered a specific factor found in liver juice. This was the first impetus in the study of the "fatal" disease.

Over the next 2 years, patients with anemia were supposed to drink juice every day and eat liver "flesh" in large quantities (up to 3 kg). However, long-term use of raw liver was disgusting in patients and the search for an alternative drug became acute. In 1928, for the first time, by the chemist Edwin Cohn, hepatic extract was deduced, which was 100 times more concentrated than an animal by-product. The resulting extract became the first active agent in the fight against a merciless disease.

In 1934, three American physicians, William Parry Murphy, George Maikot, and George Whipple, received the Nobel Prize for their discoveries related to the use of the liver in the treatment of pernicious anemia. This event ultimately led to the birth of soluble vitamin B12. 14 years later, in 1948, Lester Smith (England), as well as Edward Rickes and Carl Falkers (USA) for the first time obtained pure cyanocobalamin in crystalline form. However, it took several more years to determine its structure by X-ray structural analysis, which turned out to be extremely complex.In the late 1950s, scientists also developed a method for obtaining large quantities of the vitamin from bacterial cultures. Thanks to this, the deadly disease of that time, called "pernicious anemia", began to respond to treatment. In 1955, the English chemist and biochemist Dorothy Mary Crowfoot Hodgkin determined the spatial configuration, the chemical structure of the molecule, for which she was awarded the Nobel Prize in 1964.

SYNTHESIS OF VITAMIN B12

Vitamin B12 is unusual in its origin. Virtually all vitamins can be extracted from a wide variety of plants or specific animals, but no plant or animal is capable of producing vitamin B12. The exclusive source of this vitamin, according to modern data, is tiny microorganisms: bacteria, yeast, mold and algae ... However, despite the fact that only a few microorganisms produce B12, the vitamin itself is required by the entire microbial community due to its unique properties. For more details, see the article: . For more see:

Propionic acid bacteria synthesize a large number , which regulates the basic metabolic processes in the body, contributes to an increase in the immune status of the body, improves overall well-being by activating protein, carbohydrate and fat metabolism, increases resistance to infectious diseases, improves blood quality, participates in the synthesis of various amino acids, nucleic acids. However, the synthesis of vitamin B12 by our own intestinal flora is insignificant. With a lack of vitamin B12, gastrointestinal diseases, dysbiosis, anemia occur. Therefore, probiotic foods containing propionic acid bacteria- producers of vitamin B12.

NOTE: It should be emphasized that the content vitamin B12 in products fermented by the developed starter cultures of propionic acid bacteria is thousands (!) times higher than its amount in products based on traditional starter cultures containing similar cultures, but with the addition of lactic acid bacteria.Among modern methods of enriching fermented milk products with vitamins, it is precisely this microbial over-synthesis of vitamin B12 that is most justified, since recent studies by doctors and microbiologists have confirmed that the most effective use of vitamins in a coenzyme (associated with a protein of a microbial cell) easily assimilated form. It should be noted that vitamin B12 is localized inside PCB cells, for which it is endometabolite... Vitamin enters the space of the gastrointestinal tract only as a result of autolysis of PCB cells. This process is quite pronounced, since (about 30%) dies in the aggressive environment of the gastrointestinal tract (B12 is absorbed mainly in the ileum). This ensures the supply of the human body with additional vitamin B12. In this regard, fermented PCB products are of particular importance, where it is possible to increase the accumulation of microbial biomass and, accordingly, the amount of assimilated vitamin B12.

For fermentation see here: Features of fermentation

For synthesis, see here:

See also:

CASTLE FACTORS

Like most vitamins, B12 comes in various forms and names. The names for vitamin B12 contain the word form "cobalt", as cobalt is a mineral found in the center of the vitamin: cobrinamide, cobinamide, cobamide, cobalamin, hydroxocobalamin, methylcobalamide, aquacobalamin, nitrocobalamin, and cyanocobalamin.

Castle Factors and Vitamin B12

Vitamin B12 is unusual in that it depends on a second substance called “Castle's intrinsic factor,” which allows the vitamin to travel from the gastrointestinal tract to the rest of the body. Without intrinsic factor, which is a unique protein(more precisely, a compound consisting of a protein part and mucoids- secretion secreted by the cells of the gastric mucosa)produced in the stomach, vitamin B12 cannot access those parts of the body where it is needed.

Castle factors (Note: Named after W.B. Castle, an American physiologist and hematologist)- these are substances necessary to maintain normal blood formation. Vitamin B12 belongs to Castle's external factors. Interior the same Castle factor binds vitamin B12 and promotes its absorption by the intestinal wall (absorption by the epithelial cells of the ileum). The secretion of Castle's intrinsic factor may decrease (or even completely stop) with damage to the gastrointestinal tract (for example, with an inflammatory process, with atrophic gastritis , cancer), when a part of the stomach or small intestine is removed, etc. Its secretion is enhanced by the influence of insulin and decreased by the influence of alcohol. If the excretion of intrinsic factor is impaired, the binding and absorption of vitamin B12 is impaired, which leads to the development of B12-deficient megaloblastic, or pernicious, anemia.

Functions of vitamin B12

Vitamin B12 is involved in translation folic acid in the active form, in the synthesis of methionine, coenzyme A, the antioxidant glutathione, succinic acid, myelin. It controls DNA synthesis (hence cell division), erythrocyte maturation, increases the level of T-suppressors, which helps to limit autoimmune processes. For the functions of vitamin B12, see also here on the arrow link

Perhaps the most well-known function of B12 is its role in red blood cell development.As noted above, vitamin B12 belongs to Castle's external factors, which are responsible in the body for maintaining normal hematopoiesis. When red blood cells mature, they need information from DNA molecules (DNA or deoxyribose nucleic acids, a substance in the nucleus of our cells that contains genetic information). Without vitamin B12, DNA synthesis fails and the information needed to form red blood cells cannot be obtained. The cells become of poor oversized shape, and begin to function ineffectively, this condition is called pernicious anemia(or "pernicious anemia"). Most often, pernicious anemia is not caused by a lack of B12, but by a decrease in its absorption due to a lack of intrinsic factor.

Vitamin B12 and the nervous system

The second big task of vitamin B12 is its participation in the development of nerve fibers. Vitamin B12 is involved in the construction of protein and fat structures of the protective myelin layer. The myelin sheath, which covers neurons, is less successful when vitamin B12 is deficient. Although the vitamin plays an indirect role in this process, it has been shown to be effective in relieving pain and other symptoms of nervous system disorders when supplemented with vitamin B12.

One of the main tasks of vitamin B12 is to participate in the production of methionine, an amino acid that affects mental activity and the formation of a person's emotional background. Vitamin B12, folic acid and methionine (as well as vitamin C) form a kind of working group that specializes mainly in the work of the brain and the entire nervous system. These substances are involved in the production of so-called monoamines - stimulants of the nervous system, which determine the state of our psyche.

Also, vitamin B12 and folic acid contribute to the production of choline (vitamin B4), which significantly affects mental activity and psyche. In the process of metabolism from it into the so-called. cholinergic fibers produce the neurotransmitter acetylcholine, a substance that transmits nerve impulses. When a person needs to concentrate, the accumulated choline is converted into acetylcholine, which activates the brain.

Lack of choline threatens with a real disintegration of the psyche. Cholesterol in choline deficiency oxidizes, combines with protein waste and clogs the "passages" in cell membranes, so the necessary substances cannot enter the cell. The brain tries to transmit signals, but the passage channels are clogged, and the person loses the ability to think clearly, "gets depressed." In this case, sleep is disturbed, and brain cells and nerve endings begin to die off quickly: the more cholesterol accumulates in the blood, the faster this process occurs. Since a lack of choline dies off entire colonies of cholinergic neurons, in the end, there is a danger of incurable Alzheimer's disease, which is accompanied by absolute memory loss and personality decay. Modern neurophysiologists are of the opinion that a significant part of people over 40 in Western countries have already come close to this disease.

See also: Vitamin B12 in the treatment of diseases of the nervous system

Vitamin B12and the musculoskeletal system

Recently, there has been evidence that vitamin B12 is also important for bone formation. Bone growth can only occur when there is an adequate supply of vitamin B12 in osteoblasts (the cells that make up bones). This is especially important for children during the period of active growth, as well as for women in the climacteric period, who experience hormone-mediated bone loss - osteoporosis.

Vitamin B12 affects muscle growth, as it is involved in the processes of protein metabolism and the synthesis of amino acids. It activates energy exchange in the body. It is also important that it supports the vital activity of the nerve cells of the spinal cord, through which the centralized control of the muscles of the body takes place.

Vitamin B12 and metabolism

Vitamin B12 is required to circulate the proteins needed for cell growth and repair throughout the body. Many of the key protein components, called amino acids, become unavailable for use in the absence of B12. Vitamin B12 influences the movement of carbohydrates and fats in the body.

In combination with folic acid (vitamin B9) and pyridoxine (vitamin B6), vitamin B12 normalizes the metabolism of methionine and choline, thereby having a beneficial effect on the liver, preventing its fatty degeneration. This is due to the fact that choline and the essential amino acid methionine are very strong lipotropic substances. Lipotropic substances are very important factors that contribute to the normalization of lipid and cholesterol metabolism in the body, stimulating the mobilization of fat from the liver and its oxidation, which leads to a decrease in the severity of fatty liver infiltration.

Also, according to the latest data, a deficiency of vitamin B12 leads to a lack of carnitine, the so-called quasi-vitamin (vitamin W or B11) - a substance that is a cofactor of metabolic processes that maintain the activity of CoA. Carnitine promotes penetration through mitochondrial membranes and the breakdown of long-chain fatty acids (palmitic, etc.) with the formation of acetyl-CoA, mobilizes fat from fat stores. In other words, carnitine is involved in the transport of fat molecules from the blood to the mitochondria - the "energy stations" of cells, where fat is oxidized and provides energy to the entire body. Without carnitine, the content of waste products in the blood rises as fat remains unprocessed. Also, this substance has a neurotrophic effect, inhibits apoptosis (the process of programmed cell death), limits the affected area and restores the structure of the nervous tissue, normalizes protein and fat metabolism, incl. increased basal metabolism in thyrotoxicosis, restores the alkaline reserve of blood, promotes economical consumption of glycogen and an increase in its reserves in the liver and muscles.

Daily intake of vitamin B12.

Physiological requirements for vitamin B12 according toMethodical recommendations МР 2.3.1.2432-08on the norms of physiological needs for energy and nutrients for various groups of the population of the Russian Federation:

The upper level is not set.
Physiological requirement for adults - 3 mcg / day

Water-soluble vitamin B12 is non-toxic... Vitamin B12 injections have also been found to be safe.Because the vitamin is non-toxic, it is widely used in high doses for many types of chronic chronic conditions that cannot be cured, such as arthritis and psoriasis. It is also used as a remedy for fatigue, ailments and pain.Upper absorption limit for B12 under normal conditions on average is 1.5 mcg when ingested with food up to 50 mcg of vitamin.When vitamin B12 is supplied above the binding capacity, the excess is excreted in the urine (and feces). Approx. ed .: in some pathologies, vitamin B12 taken from food may not be absorbed at all and be completely excreted from the body - the causes of B12 deficiency will be discussed separately.

	Age	Daily requirement for vitamin B12, (mcg)
Babies	0 - 3 months
	4 - 6 months
	7 - 12 months
Children from 1 to 11 years old	1 — 3
	3 — 7
	7 — 11
Men (boys, boys)	11 — 14
	14 — 18
	> 18
Women (girls, girls)	11 — 14
	14 — 18
	> 18
	Pregnant and lactating

Vitamin B12 deficiency

The rate at which B12 levels change depends on how much B12 is taken from the diet, how much is excreted, and how much is absorbed. In young children, B12 deficiency can manifest itself much more quickly. In the elderly, due to a decrease in the acidity of gastric juice, a decrease in the function of parietal (parietal) cells, there is a high risk of developing a B12 deficiency. At the same time, up to 100% of the B12 ingested with food can be excreted in the feces.

Symptoms Potentially Associated with Vitamin B12 Deficiency: dandruff, decreased blood clotting, leg numbness, decreased reflexes, red tongue, difficulty swallowing, tongue ulcers, fatigue, tingling in the legs, menstrual irregularities.

The signs of vitamin B12 deficiency are very different. An insufficient amount manifests itself as a complex syndrome that includes physical, neurological and mental disorders. Physical disorders manifest as weakness, fatigue, memory impairment, headaches, tachycardia, pallor of the skin, dizziness, dandruff, decreased blood clotting, leg numbness, decreased reflexes, red tongue, difficulty swallowing, tongue ulcers, fatigue, tingling in the legs , violation of the menstrual cycle. They also include digestive problems: lack of taste, loss of appetite, and ultimately weight loss. Neurological disorders often appear first. These include:

paresthesia of the fingers;
constant weakness;
sensitivity disorders;
muscle weakness and decreased muscle tone;
atrophy of the optic nerve (weakening of vision, which can result in blindness);
pyramidal syndrome.

Mental disorders are cognitive impairment, dementia, behavioral disturbances, apathy, irritability, confusion, or depression. Deficiency of vitamin B12 is detected more often in people prone to depression than in "normal" (ie, not prone to depression).Although B12 deficiency is not the only cause of these symptoms, B12 deficiency should be considered as a possible underlying factor whenever any of the mentioned symptoms are present.

REASONS OF VITAMIN B12 DEFICIENCY

See also: Causes of Vitamin B12 Deficiency in Humans (Stroinski, 1987)

Cause of vitamin deficiency AT 12 in 50-70% of patients (more often in young and middle-aged people, somewhat more often in women) there is insufficient secretion of the gastric mucosa of the internal Castle factor (HFK), caused by the formation of antibodies to the parietal cells of the stomach, producing HFK, or to the HFK binding site with vitamin B12. In about 20% of cases, there is a hereditary complication in relation to HFK deficiency. In these cases, the consequence of vitamin B12 deficiency is the development of the so-called pernicious anemia. In addition, vitamin B12 deficiency can be caused by a stomach tumor, gastrectomy, malabsorption syndrome, helminthiases and dysbiosis, and an unbalanced diet. Other reasons include hereditary diseases characterized by impaired production of proteins that bind to vitamin B12, or a defect in the formation of active forms of the vitamin; metabolic disorders and / or increased need for vitamin (thyrotoxicosis, pregnancy, malignant neoplasms), as well as long-term use of H2-receptor blockers and proton pump inhibitors. It should be noted that the reserve of vitamin B12 in the body, even with a limited supply of it, is enough for 3-4 years.

Stomach problems. As already indicated (see above), disturbances in the work of the stomach can contribute to a lack of vitamin B12. This can happen for two reasons:

Firstly, stomach diseases can cause dysfunction of stomach cells. Cells can stop producing substances needed to absorb B12 called "Castle intrinsic factor" Without intrinsic factor, vitamin B12 cannot be absorbed from the gastrointestinal tract into the cells of the body.

Secondly, insufficient secretion of gastric juice. Lack of gastric acid (a condition called hypochlorhydria) reduces the absorption of vitamin B12 because most of the B12 in food is attached to food proteins, and stomach acids are needed to separate B12 from these proteins.

Thirdly, syndrome of bacterial overgrowth in the small intestine ( SIBR), which is caused by a decrease in the secretion of hydrochloric acid in the stomach and impaired motility of the small intestine. With the development of SIBO, various anaerobic and facultative gram-negative aerobes competitively utilize food cobalamin. Intrinsic factor inhibits the utilization of cobalamin by the gram-negative aerobic flora, but is unable to counteract the gram-negative anaerobic flora that absorb this vitamin.

Intestinal dysbiosis. Everyone knows about the exceptional importance of the intestinal microflora in the regulation of metabolic processes in the body. As practice shows, the main reason for B12 deficiency is not the lack of a balanced diet in the diet, but disturbances in the absorption of micronutrients in the small intestine, which are regulated by the host's own gastrointestinal microflora. Therefore, intestinal dysbiosis is also one of the main causes of B12 deficiency. The reasons for the imbalance of microflora are different (usually secondary), ranging from the diseases described above, to such as: the consequences of previous intestinal infections, bad habits, other diseases, incl. stressful nature, antibiotic therapy, etc. It is known that in addition to pathogenic bacteria that cause diseases, there are bacteria that use cobalamin for their own purposes, thereby interfering with its absorption by the human body. Based on the foregoing, it would be reasonable to assume that in modern conditions probiotic therapy, incl. with the use of propionic acid bacteria - producers of B12, is an effective tool in the prevention of hypovitaminosis B12.

Vegetarianism. The ability of a strict vegetarian diet to provide adequate amounts of vitamin B12 is highly controversial. Cobalamin is an unusual vitamin because it is not produced by plants but is synthesized exclusively by bacteria and archaea (Roth et al., 1996).

Although corrinoids are abundant in the colon due to the activity of the gut microbiota, many factors prevent humans from acquiring significant levels of cobalamin from this source. First, cobalamin, produced by gut microbes, accounts for less than 2% of the total fecal corrinoid content (Allen and Stabler, 2008). In addition, cobalamin, produced in the colon, where the number of microorganisms is highest, is not bioavailable because the receptors required for vitamin absorption are located in the small intestine, upstream of the corrinoid formation site (Seetharam and Alpers, 1982). For more information on the microbiome and vitamin B12, see the link → .

Most animals, including humans, are capable of storing and storing vitamin B12.The main place of accumulation of vitamin B12 in the human body is the liver, which contains up to several milligrams of this vitamin. It enters the liver with animal food.

What medications affect vitamin B12?

The category of drugs that can reduce the supply of vitamin B12 to the body include: antibiotics (kanamycin, neomycin), anticancer drugs (methotrexate), anticonvulsants (phenytoin, primidone), anti-gout drugs (colchicine), antihypertensive drugs (methyldopa), drugs for the treatment of Parkinson's disease (levodopa), antipsychotics (aminazine), anti-tuberculosis drugs (isoniazid), cholesterol-lowering drugs (clofibrate), potassium chloride, a sazar-reducing agent.

Smoking and vitamin B12

Here, we will not look at the relationship between smoking and B12 deficiency, but just comment on one study that suggests that long-term high intake of B12 may increase the risk of cancer. This study is about: Theodore M. Brasky,et. al. Long-Term, Supplemental, One-Carbon Metabolism-Related Vitamin B Use in Relation to Lung Cancer Risk in the Vitamins and Lifestyle (VITAL) Cohort. Journal of Clinical Oncology, 2017. In this work, it was suggested that in men, long-term consumption of a large amount of vitamins B6 and B12 may increase the risk of developing lung cancer (for women, this conclusion was not confirmed in this statistical study).

However, it is worth describing in detail the conditions of the study: men who took part in the statistical (!) Study every day (!)for (!) 10 yearsconsumed high doses of vitamin preparations, were between the ages of 50 and (!) 76 years old and had a long (!) a history of tobacco smoking, which in itself raises questions about the reliability of data on the causal relationship of an increased risk of lung cancer. The author of the work, Theodore M. Braschi, put a point in relation to the results obtained. He noted that he plans to hold a second more ambitious research to confirm the results of the first. In conclusion, note that the problem itself daily long-term absorption of high doses vitamin B12 not put at all, tk. no one needs this without scientific interest and when eating food (even fermented PCB) or microbiological supplements (not injections or special preparations) penetration into organs and tissues of excess B12 physically impossible. What's more, water-soluble vitamin B12 is non-toxic andsurplusexcreted from the body(cm. ).

Sources of vitamin B12

So what do we have? Man and animals usually provide themselves with vitamin B12 as a result of the consumption of food of animal origin and its production by the rumen microflora (for ruminants). However, given that the synthesis of vitamin B12 by the intestinal flora is insignificant (and cobalamin from the large intestine is not bioavailable), the vitamin must necessarily enter the body from the outside.

Therefore, are excellent dietary sources of vitamin B12 limited to animal products only? No. First, it is not always possible to get enough vitamin B12 due to industrial processing of food. Second, pThe developed technologies now make it possible to obtain B12-containing products from practically any types of food raw materials, incl. vegetable origin. For example, carried out showed that in the production of bread from rye and a mixture of rye and wheat flour, the use of a sourdough concentrate with propionic acid bacteria contributes to an increase in the amount of B vitamins, especially vitamin B12, both in rye sourdough and in finished bread - it was found that baking preserves more than half of the vitamins contained in the semi-finished product. (Indicators of finished bread: B1 - 0,53-0,57 μg / 100g, IN 2 - 0,40-0,43 μg / 100g, B12 - 0.65-0.85 μg / 100g).

The history of the discovery of vitamin B12 began in the middle of the 19th century with a description of the disease, the main manifestation of which was a special form of fatal anemia. After 20 years, this disease was called "Pernicious anemia" (in other words, "malignant anemia").

In 1934, doctors George Maycot and William Parry Murphy received the Nobel Prize for the discovery of the medicinal properties of vitamin B12, and only 12 years later it was first brought into production.

Vitamin B12 is water-soluble and effective in very small doses. Known as the "red vitamin" and cyanocobalamin, cobalamin. The only vitamin that contains essential minerals (mainly).

It exists in the following forms: oxycobalamin, methylcobalamin, adenosylcobalamin, all of these forms can be converted into each other.

Measured in micrograms (mcg).

Physical and chemical properties of vitamin B12

Cobalamin has the most complex chemical structure compared to other vitamins. Vitamin B12 is the common name for two chemical variants of the cobalamin molecule - cyanocobalamin and hydroxycobalamin, which have vitamin activity. It dissolves well in water, practically does not break down during prolonged heat treatment.

B12 is able to accumulate in the liver for later use. Small amounts of this vitamin are synthesized by the intestinal microflora.

Enemies of the vitamin: acids and alkalis, water, alcohol, estrogens, sleeping pills.

Best natural sources of cobalamin: (60 mcg vitamin per 100 g of product), (3 mcg), (2 mcg), (2-3 mcg), (1.95 mcg), (1.6 mcg), (0.4 μg), (1.05-2.2 μg), (25 μg), (1.6 μg), (4.1 μg), (12 μg), (1.1 μg), (12 μg).

Daily requirement of vitamin B12

Below is a table with more detailed data on the daily intake of the vitamin.

The main benefit of Cobalamin is to help the development of red blood cells, it is necessary for the normal process of cell division (hematopoiesis) and the formation of DNA. It affects the condition of rapidly renewing tissues - blood, immune system, skin and gastrointestinal mucosa. It also brings invaluable benefits in the formation of nerve fibers and has a positive effect on metabolism, movement of lipids and carbohydrates in the body (calorizator). Prevents the appearance of anemia. Promotes growth and improved appetite in children. Increases energy. Supports the nervous system in a healthy state. Reduces irritability. Improves concentration, memory and balance.

For women, vitamin B12 can be useful as part of the B-complex, during menstruation and in the premenstrual period.

Vitamin B12 is used for the following diseases:

Various forms of anemia;
Polyneuritis;
Psoriasis;
Injuries to the osteoarticular apparatus;
Acute and chronic hepatitis, liver cirrhosis;
Chronic gastritis;
Chronic pancreatitis with secretory insufficiency;
Radiation sickness;

The harmful properties of vitamin B12

The harm of vitamin B12 to the body has not been found, except in cases of overdose, accompanied by allergic reactions. It is also necessary to take into account the individual intolerance to the vitamin.

Digestibility of vitamin B12

Not well absorbed through the stomach. Must interact with during absorption in order for it to benefit the body in a proper way. A normally functioning thyroid gland promotes the absorption of vitamin B12.

Due to the fact that vitamin B12 is not absorbed well through the stomach, it can be taken in a prolonged form (capsules, tablets) so that it can be absorbed in the small intestine.

Cobalamin is successfully absorbed in the presence of vitamin B6.

It can take more than five years for signs of B12 deficiency to appear.

The main symptoms of vitamin B12 deficiency:

Increased nervousness;
Pale, slightly yellow skin;
Fatigue and weakness;
Difficulty walking
Lack of appetite;
Back pain;
Feeling of numbness in the muscles;
Shortness of breath and rapid heartbeat with the slightest physical exertion;
Diarrhea;
Inflammation of the tongue;
Redness, burning, itching, and sensitivity of the eyes to light;
Ulceration of the corners of the mouth;
Depression;
Degradation of personality.

Diseases caused by vitamin B12 deficiency: pernicious anemia, brain damage.

Excess vitamin B12 in the body

No toxicity was found, even when using megadoses (calorizer). However, in some people with individual B12 intolerance, overdose can cause pulmonary edema, blood clots in the peripheral vessels, congestive heart failure, urticaria and, in rare cases, anaphylactic shock.

Vitamin B12 is considered the most mysterious representative of this group of organic compounds. This is the combined name of four biologically active substances, which contain cobalt. Of these, cyanocobalamin, which is directly involved in metabolism, has the greatest effect on the human body. B12 is unique in nature - it is synthesized by tiny bacteria, algae, mold, yeast. Actually, in the scientific world there are still debates about the classification of cyanocobalamin, and, according to some data, it is more correct to consider b12 itself a microorganism. There are two ways of getting b 12 into the body:

from food (food additives);
by synthesis by microorganisms directly in the intestine.

Why does the body need vitamin B12?

Scientists who studied its properties in the 20th century were awarded the Nobel Prize. In particular, the proven efficacy of the substance in the treatment of severe anemic conditions is considered a breakthrough. But besides this, the effect of vitamin B12 on the human body is incredibly great:

promotes tissue renewal;
promotes correct mental and physical development;
improves appetite;
resists the accumulation of excess fat in the liver;
stimulates the work of leukocytes (immunity);
reduces irritability;
supports the normal functioning of the nervous system:
promotes general mental balance;
necessary in the treatment and for the prevention of depressive conditions;
improves the condition of hair and skin;
has a positive effect on reproductive function.

How to improve its effectiveness

If we talk about the interaction of B12 with other vitamins and substances, then its duet with folic acid (B9) is separately distinguished. One substance determines the effectiveness of the other. This "union" is especially important in the context of the prevention of diseases of the cardiovascular system, the development of erythrocytes and DNA components. An ideal supplement to folic acid and cyanocobalamin are vitamins B1 and B6.

Calcium-rich cottage cheese, cheese and yoghurt contribute to the absorption of the substance due to calcium. A good combination is also B12 and vitamin D. For better absorption of all of these elements, you need to be in the sun more often.

Note that B12 is poorly absorbed from foods rich in ascorbic acid.

The danger of scarcity

A lack of B12 and B9 leads to anemia. In advanced cases - malignant (pernicious), when the number of white blood cells is reduced, and there is also a pathological increase in their size. Lack of cyanocobalamin can lead to the development of multiple sclerosis and paralysis, disorders of the heart muscle and acute psychosis. A person needs very little of this substance (1-3 mcg per day), but its shortage can turn into a disaster.

The benefits of vitamin B12 for the child's body were investigated by Norwegian scientists. Their conclusions are as follows: for children, the substance is irreplaceable from the mother's womb. Babies who lack cyanocobalamin lag behind in their studies, their brain activity decreases.

Interestingly, following a traditional food culture, it is almost impossible to "earn" a B12 deficiency in childhood. Usually, the problem occurs in vegetarian babies who refuse meat, liver, eggs and milk even during pregnancy.

How does it manifest

Signs of a lack of vitamin B12 in the body are difficult to recognize at first. The liver gradually enlarges, discomfort appears in the digestive tract and intestines. If you take a blood test, you will find a low level of hemoglobin. Symptoms of vitamin B12 deficiency also include:

insomnia and, conversely, "chronic" drowsiness;
constant unreasonable feeling of fear;
dizziness;
noise in ears;
"Goosebumps" in the eyes;
increased fatigue;
menstrual irregularities;
cardiopalmus;
decreased immunity;
hair loss;
peeling and pallor of the skin;
suddenly increased cravings for flour products;
irritability;
changes in character (malice, grumpiness).

The difficulty in diagnosing the condition lies in the fact that most of the "obvious" symptoms of B12 deficiency are nonspecific, that is, they can accompany other pathologies. But if there are even two or three of these signs, it is important to see a doctor. To confirm the condition, the doctor will order an analysis to determine the total vitamin B12 in the blood serum.

How often is diagnosed

European scientists concluded that a healthy person needs only 38 mg of cyanocobalamin from the outside during his life. Visually, it is one grain of rice. The fact is that the body itself synthesizes the substance and maintains its optimal level. B12 accumulates in the liver. From there, cyanocobalamin is excreted in the bile, and is immediately absorbed again. This complex process is called "reabsorption" or enterohepatic circulation. The reabsorption process is repeated cyclically for more than 15 years, and only after that the deficit will begin. But this is provided that the person is absolutely healthy and all systems and organs are working correctly. In the presence of pathologies, the B12 deficiency in the menu will appear after three to four years.

Who is at risk

B12 deficiency is more often a problem that manifests itself in old age. In a number of cases, doctors associate age-related changes in character (in the people - "senile marasmus") precisely with a lack of cyanocobalamin. Also at risk:

people who abuse alcohol;
smokers;
patients with diseases of the gastrointestinal tract, especially the intestines and liver;
vegetarians.

Another possible reason for a lack of B12 is long-term use of diuretics, hormones and antipsychotics, which accelerate the natural leaching of cyanocobalamin. Modern "magic" means for quick weight loss also have such an effect. Their prolonged use often causes vitamin deficiency.

Daily rates and what products to cover the need

The easiest way to increase vitamin B12 in the body naturally is to eat foods rich in vitamin B12. Doctors consider the optimal norm for a healthy person to be 1-3 mcg per day. In some cases, this figure rises:

during pregnancy- 4 mcg;
when breastfeeding- 4-5 mcg.

It is also advised to increase the recommended average daily dosage for wine lovers, smokers and the elderly. Below is a table of foods that are high in vitamin B12 and, importantly, in an easily digestible form.

Table - Foods high in cyanocobalamin

Product	B12 quantity per 100 g
Yogurt (3.2%)	0.43 μg
Milk (2.5%)	0.4 μg
Veal (beef) liver	Up to 60 mcg
Salmon	2.8 mcg
Beef	2.6 mcg
Mutton	2 μg
Sea scallops	74.2 mcg
Shrimps	0.8 mcg
Sardines	11 mcg
Cod	1.6 mcg
Goose eggs	5.1 mcg
Chicken eggs	0.52 mcg
Atlantic herring	10 mcg
Trout	4.3 μg
Mackerel	15.6 mcg
Dry extract of brewer's yeast	0.4 μg
Cheese	1.5-2 μg

What other foods contain vitamin B12? Where to look for a suitable source of cyanocobalamin for people who have given up animal food? In this case, you can pay attention to kelp (algae) - 100 g of seaweed contains 9 μg of the substance. Bran, legumes and green leafy vegetables (if grown outdoors), when consumed regularly, contribute to the internal synthesis of cyanocobalamin.

According to reviews, vegetarians replenish their vitamin reserves with medication. However, there are a number of contraindications for taking supplements with high B12 drugs. For example, you cannot do this for angina pectoris, thromboembolism, blood diseases.

Overdose risks

Back in the 50s of the twentieth century, they started talking about the fact that with an excess of a vitamin, it acquires harmful properties. In particular, it can cause skin diseases. Modern research confirms that cyanocobalamin, when combined with certain strains of the P. acnes bacterium, causes inflammation in the skin. In particular, the so-called "rosacea". But this connection is rather twofold, since the lack of cyanocobalamin reduces the resistance to inflammation, including skin inflammation.

However, an increased level of this substance (hypervitaminosis) is a rare condition. As a rule, it develops as a result of inaccurate administration of a dose in the form of injections. In case of an overdose, the following are possible:

fatty deposits in the liver, provoking the development of cirrhosis and fibrosis;
shortness of breath;
vascular thrombosis;
problems with heart;
pulmonary edema;
an allergic reaction, up to anaphylactic shock;
sudden weight gain or loss;
symptoms of food poisoning, including upset stomach;
fatigue, irritability, problems with the central nervous system.

If a pathological excess of the B12 norm is detected, then natural antibiotics - onions, garlic and cranberries - will help to correct the situation. They impede the process of absorption of the substance, and contribute to the speedy excretion in a natural way.

Weight loss injections

Some modern weight loss courses, which patients undergo inpatiently, suggest (along with diet and other drugs) injections of cyanocobalamin intramuscularly. Adherents of this technique claim that in this way they stimulate the metabolism and renewal of liver cells. However, this approach has been criticized by medical and nutritionists alike. How such a serious treatment will result in the long term has not been studied.

Doctors insist: compounds from natural food are absorbed best. So instead of injections and pills, just keep a table with information on what vitamin B12 contains. And build your diet with an eye on her.

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 may 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.

B itamine B12: its benefits and harms. What is it for, what foods contain B12 and how to assimilate it better. You will learn about all this and much more from this article.

Vitamin B12: what is it for. Lack of B12: symptoms

How much has been said about vitamin B12: do not count all the articles, interviews with famous scientists and doctors, nutritionists, etc. Everyone who is not lazy has checked in the topic. Why don't we talk about vitamins and minerals and other important elements that ensure the normal functioning of the human body? Of course, next time you will need to talk about vitamin B13, and then we will slowly get to one of the most important, but much less frequently mentioned in the press vitamin B17 (anti-cancer, there is a lot of it inside the apricot kernel).

But everything will have its time, their turn will come to them, and today, as it should be, the topic of the day or even a decade is vitamin B12!

Vitamin B12: what is it for

Without going deep into details, let's say that this is an element immanent to hematopoiesis, i.e. he participates in the process of hematopoiesis. This is the key role of vitamin B12. Thus, if a person has a deficiency of B12, then you need to be wary, because this can directly lead to consequences such as anemia, which in turn leads to various diseases of the liver and kidneys, as well as to dysfunction of the nervous system. Such an insidious disease as multiple sclerosis can develop due to a lack of this vitamin.

Also, general fatigue in the morning, excessive anxiety and neuroses - all this may indicate that it would be nice to check the level of vitamin B12 in the body. In a word, due to the lack of this vitamin, doctors predict almost the transformation of a person into a disabled person and the threat of autoimmune diseases, forgetting to mention that the very appointment of a drug for oral administration, when it is necessary to quickly increase its content, can lead to the same consequences as they threaten ignorant people, allegedly suffering from a lack of this vitamin (or not allegedly).

Vegans and vegetarians and vitamin B12

If we approach the issue from all sides, it would be very superficial to assert that the same anemia, which, according to experts on vitamin B12, is the root of all problems, is only to blame for the lack of B12. There are many other factors involved in hematopoiesis: from the physiological point of view, destructive processes occurring in the spinal column can be noted (as is known, the process of hematopoiesis occurs in the spinal cord, although doctors cannot agree here either); lack of other vitamins of group B, because this entire group is responsible for hematopoiesis (not only one B12); lack of iron; inadequate work of the respiratory system, which is responsible for the gas exchange between oxygen and carbon dioxide, can also lead to an imbalance in the ratio of nutrients in the body.

Therefore, it is at least unprofessional to consider B12 separately from other elements. But such is the state of affairs in modern science that analysis is preferred over synthesis, and the average person has to rely on the opinions of doctors and the so-called "discoveries" of modern medicine. From here, something like the following happens. If you feel dizzy, irritated, irritable or nervous and at the same time you or even, then the diagnosis to you immediately without examination is a lack of B12.

Why is that? Well, of course, because vegetarians and vegans are at risk. They do not consume animal meat or have completely abandoned food of animal origin, and in fact there are no other sources of vitamin B12 in nature. It is produced exclusively by bacteria. It does not exist in vegetable form, in other words. So, whoever does not eat pigs is sentenced. However, not so fast. Even assuming that a lack of B12 leads to the development of anemia, I would like to ask, where do doctors get the statistics from? Published studies and findings often come to CIS countries from abroad. Are there some vegetarians living there? Who is missing B12? For those who eat meat or seafood several times a day? Where does the shortage of B12 synthesized exclusively by bacteria and archaea come from? It is completely incomprehensible.

Vitamin B12: the name and characteristics of assimilation

So why do non-vegetarians suffer from B12 deficiencies? There is also an answer to this. The whole point is in its assimilation. In order for the external Castle factor to be assimilated, the work of the Castle internal factor is important. Intrinsic Castle Factor is an enzyme by which the extrinsic Castle Factor, i.e. vitamin B12 will be absorbed by the body. We will return to this a little later, but for now let's figure out the names behind which vitamin B12 is hidden. Castle's external factor is one of the names of vitamin B12.

It can also be called cyanocobalamin due to its chemical structure, because in the center of the corrin structure of the vitamin there is a cobalt ion, which forms 4 bonds with nitrogen atoms, one with a dimethylbenzimidazole nucleotide, and the last 6th bond remains free. It is she who subsequently plays an important role in what form B12 will take. If a cyano group joins the 6th bond, then this form will be called cyanocobalamin. This name is most heard by everyone. If, instead of the cyano group, the hydroxyl group joins, then hydroxocobalamin is obtained. If a methyl residue is attached, then methylcobalamin will be obtained. If there is a 5 "-deoxyadenosyl residue in this place, then we get cobamamide. All of them belong to the group of cobalamins.

How is B12 absorbed?

With the help of the aforementioned intrinsic Castle factor, which is produced in the stomach, extrinsic Castle factor can be absorbed in the intestine. In the duodenum, vitamin B12 is released from the complex with the R-peptide, then it combines with the internal Castle factor (this is very important, since the internal factor protects the external one from destruction, or rather being eaten by intestinal bacteria during the passage through the gastrointestinal path) and then, reaching the lower intestines, will be assimilated by the body.

What products contain a lot of B12

Where is vitamin B12 found? According to doctors, vitamin B12 is found exclusively in animal products. In particular, there is a lot of it in the so-called "depot" B12: kidneys and liver of animals. In humans, B12 reserves are deposited in the same place. At the same time, we are faced with a reasonable question: where do the animals themselves, especially the herbivorous cows, get B12, if it is not in plant food.

When eating animal food, one can hardly talk about the presence of beneficial bacteria in the intestines. Otherwise, where would there be so many cases of B12 deficiency due to its inadequate absorption in the body? It turns out to be an interesting paradox. Those who consume food of animal origin are very often unable to assimilate this vitamin. It turns out that the very consumption of animal meat for the sake of obtaining B12 is not beneficial for the reason that the body is contaminated with the decay products of animal products in the intestines, and without a radical change in diet, one can hardly talk about cleansing the gastrointestinal tract for a longer period of time.

Otherwise, you will have to compromise and try to consume B12 from animal food, knowing that for the most part it will not be absorbed and you may have to use some kind of supplements from the outside. But maybe the pharmaceutical industry is invented for people who do not want to give up well-learned habits. They have neither the time nor the desire to seriously think about the issue, but it is much easier to order these or those supplements via the Internet. There are many of them, there is plenty to choose from.

What foods contain vitamin B12

Some scientists have concluded that foods containing vitamin B12 are not only meat products, but also in honey, hemp milk, flax seed, nettle, spirulina and chlorella. So for those who do not rely on their own body and do not think that it is already working well enough to synthesize B12 on their own, you can remember a list of foods that contain B12, and from time to time include them in your diet.

So it is in vain to put an end to vegetarians and vegans. They have where to get the external Castle factor. Over time, their body itself will learn to synthesize this vitamin in the intestines, so the need for the above products may disappear. But often we consume this or that food not at all because we need it, but simply because we like it. So, if you have to like adding nettle to salads or making soup from it, then why not.

There is also an opinion that many wild plants, i.e. herbs growing in forests contain many useful elements, with which official science is just beginning to get acquainted. They are beginning to be discovered, so it is possible that in the future science will know much more vitamins of the same group B or discover hitherto unknown new elements.

So if you have a desire to cultivate a healthy microflora in your intestines, then this would be an ideal option, solving many issues related not only to B12, but in general with the adequate functioning of the digestive system of the body. You can continue the conversation on the topic of vitamin B12 for a long time. This topic has not yet been completed. There are many open questions. You must decide for yourself which path you will go. There is nothing permanent in the world and a lot of uncertainty. The ability to live in harmony with uncertainty is a sign of great intelligence, as Emmanuel Kant said.