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03.03.2020

The intake of vitamin B12 (cyanocobalamin) with products is necessary for the vital activity of the body. A crystalline substance containing cobalt was first obtained artificially from the liver in 1948 and is still used to prevent and treat a wide range of diseases.

Function in the body

Cyanocobalamin is water-soluble, it is synthesized by the intestinal microflora. It is responsible for the level, functioning of the nervous system, reduces irritability, in combination with (B9) participates in hematopoiesis in the bone marrow, maturation of erythrocytes.

The intake of foods containing vitamin B12 stimulates carbohydrate and fat metabolism, activates the blood coagulation system, positively affects the function of the nervous system and liver, stimulates the production of bile salts, which reduces the level.

Cyanocobalamin is used for the prevention and treatment of various forms of anemia, diseases of the liver, spleen, skin, neuritis and neuralgia, exhaustion of the body, disorders, inflammation of the oral mucosa.

Vitamin B12 has a beneficial effect on the work of the heart muscle and thyroid gland, strengthens and normalizes blood pressure. It has antiallergic, antitumor and antitoxic effect, enhances the therapeutic effect of some medications.

Daily requirement

for adults - up to 3 mcg;
for nursing mothers - 2-4 mcg;
for children - 0.5-1.5 mcg;
for babies - up to 0.4 mcg.

It is useful to increase these values for alcohol abuse, smoking, birth control and sleeping pills.

Vitamin B12 intake is especially important for vegetarians, since plant foods do not contain it. To avoid and correct deficiency, it is beneficial for vegetarians to take a multivitamin supplement.

List and table of foods containing vitamin B12

Cyanocobalamin is synthesized by the intestinal microflora. Previously, it was artificially obtained using microorganisms, which were placed in a nutrient medium containing cobalt.

There is no cyanocobalamin in vegetables and fruits. Despite the fact that it is a plant product and does not contain cyanocobalamin, it contains cobalt, which is used by the intestinal microflora to synthesize vitamin B12.

Assimilation improves the intake with which cyanocobalamin interacts during the meal. The absorption of vitamin B12 is promoted by folic acid (B9).

Most of all vitamin B12 is in animal products. It contains liver, meat, fish caviar, dairy products. It is useful to include them in the diet once a week.

Table of foods containing the most vitamin B12

Product (100g)	Vitamin B12 content, μg
Beef liver	60
Pork liver	30
Liver sausage	23,4
Chicken liver	16
Beef heart	10
Beef tongue	4,7
Rabbit meat	4,1
Mutton	3
Beef	2,6
Chicken meat	0,5
Chicken egg	0,5
Dairy products
Cheese	1,5
Low-fat cottage cheese	1,3
Milk	0,4
1%	0,4
Fat-free sour cream	0,3
Fish products
Pacific oyster	16
Herring	13
Far Eastern mackerel	12
Oceanic sardine	11
Sardines in oil	8,7
Trout	7,4
Chum	4,1
Perch	2,4

Causes and symptoms of deficiency

The body excretes cyanocobalamin in the bile. Its destruction takes a long time.

Lack of vitamin B12 occurs with prolonged rejection of products containing it - meat, liver, fish, milk, eggs. E200 preservative can also cause cyanocobalamin destruction.

The reason for the deficiency is a violation of its assimilation in diseases of the gastrointestinal tract - atrophic gastritis, enterocolitis, helminthic invasions.

A regular shortage for 5-6 years is the reason for the development of B12-deficiency anemia. The pathological condition disrupts the formation of deoxyribonucleic acid, the exchange of fatty acids, reduces the level of erythrocytes and hemoglobin, affects the gastrointestinal tract, the central nervous system. This type of anemia causes diseases of the liver, kidneys, and blood.

Other causes of B12 deficiency anemia include taking medications for seizures, birth control, and over-eating foods that contain yeast.

Diseases of the stomach, biliary tract, intestines cause secondary vitamin deficiency due to a decrease in the production of cyanocobalamin by the intestinal microflora.

Even with a sufficient intake of foods containing vitamin B12, it is poorly absorbed if the body does not produce enough internal factor (Castle factor) - an enzyme that interacts with the inactive form of cyanocobalamin supplied with food and converts it into an active (digestible) form.

In old age, the Castle factor is practically not produced due to a reduced synthesis of acids in the body. In this case, the doctor prescribes injections instead of cyanocobalamin tablets. The inclusion in the diet of acidic plant foods - berries, fruits, vegetables - helps to maintain the required level of acid production in the body.

Some vitamins are antagonists. Therefore, vitamins B12 and B1, B2, B6, ascorbic acid cannot be mixed in one syringe - they are destroyed by the cobalt ion, which the cyanocobalamin molecule contains.

Vitamin B12 deficiency is indicated by the following symptoms:

increased fatigue, drowsiness, depression;
headache, dizziness;
irritability;
lack of appetite;
numbness of the limbs;
weakening and;
grayish or yellowish complexion.

Excess cyanocobalamin

The intake of foods containing vitamin B12 does not cause an excess of it. In case of an overdose of vitamin complexes, allergic reactions are possible.

The excess causes nervous excitement, heart palpitations (tachycardia), pain in the heart.

Excess is possible with chronic hepatitis, cirrhosis, chronic renal failure, leukemia.

Changed: 26.06.2019

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. An American physician, George Whipple, provoked pernicious anemia (malignant anemia) in experimental animals, causing bleeding, and then fed dogs a variety of foods in order to find out which foods would speed up 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:

At first, 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 amount of 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).

Vitamin B12, also called cyanocobalamin, is a micronutrient that is essential for the normal functioning of the body. Although it is part of the B vitamins, it is a specific substance containing cobalt. This is the most unusual vitamin that is not produced by bacteria in the human intestinal tract and enters the body exclusively with animal products. Therefore, it is very important to know which foods contain sufficient amounts of vitamin B12 and include them in the menu.

How is vitamin B12 useful for the body?

The main function of vitamin B12 in the human body is to ensure the normal functioning of the nervous system. The existence of nerve fibers is impossible without it. Cyanocobalamin is involved in the formation of cells, including blood cells, immune system antibodies, and nerve endings. Its deficiency in the body leads to disruption of metabolic processes and digestion, deterioration of brain activity, deformation of nerves. Also, vitamin B12 is extremely important for blood formation, its lack is a common cause of anemia. In addition, the trace element is involved in many other processes:

synthesis of nucleic acids and amino acids;
splitting and entering the blood of vitamin B1;
the formation of bone tissue;
regulation of normal liver function;
lowering cholesterol levels in blood vessels;
restoration of the mental state, elimination of the consequences of stress;
strengthening immunity.

Where does vitamin B12 occur in nature?

Vitamin B12 is the only trace element that is not synthesized by any animal or plant organism. Its suppliers are only some types of bacteria, as well as blue-green algae. But this does not mean that in order to replenish the amount of cyanocobalamin, it is necessary to eat seaweed in large portions every day. Kelp does not contain this vitamin. But it is present in sufficient concentration in spirulina, which is sold as a dietary supplement in the pharmacy chain. However, in this alga, vitamin B12 is in a form that is difficult for the human body to absorb.

Only animal products contain large amounts of cyanocobalamin. The fact is that in the digestive tract of herbivores, whose meat is mainly used for human food, vitamin B12 is produced by the microflora, which is located in the upper intestines, which are responsible for the absorption of substances. Therefore, the microelement produced by bacteria is easily absorbed into the bloodstream and spread throughout the body, being deposited in the tissues. The bulk of cyanocobalamin accumulates in the liver, which means that this product is its best source.

In predators, as well as in primates, to which humans belong, vitamin B12 is synthesized by bacteria that multiply in the large intestine, where the absorption process is not carried out. The entire mass of the substance produced by the microflora simply goes out along with the feces. Therefore, a person should definitely receive cyanocobalamin with food. You don't need much of it: an amount equal to one seventh of an aspirin tablet in a lifetime. In addition, the human liver, like other living organisms, tends to accumulate a trace element in case of acute deficiency. And this means that with vitamin deficiency, the symptoms will not be noticeable for a long time, and when they finally appear, health may already be ruined.

Vitamin B12 is completely absent from plants and mushrooms. Therefore, strict vegetarians who do not even consume eggs and dairy products often suffer from its deficiency. Adherents of an ethical diet have to purchase cyanocobalamin from pharmacies in vitamin complexes or dietary supplements. However, some people who practice raw food for a long time, the concentration of vitamin B12 in the body is normal. This is due to the fact that when switching to natural food without heat treatment, the digestive system is cleansed, and the bacteria that produce cyanocobalamin gradually spread from the large intestine to almost the entire intestine. But this is a very lengthy process: the body must completely reorganize itself to a new type of food. Therefore, it is not recommended to abruptly switch to vegetarianism.

What is the daily intake of vitamin B12?

An adult needs only 3 mcg of vitamin B12 per day, pregnant women need a little more - 3.5 mcg, nursing mothers - about 4 mcg. The amount is negligible, but even it must enter the body so that health problems do not begin. Children need cyanocobalamin even less than adults. Infants need no more than 0.5 mcg of the substance, babies under ten years old - about 1.5 mcg, adolescents - 2.5 mcg. Vegetarians need to get vitamin B12 from drugstore medications, but you should consult your doctor about the dosage. Wanting to make up for the lack of a trace element, you can go too far. And cyanocobalamin hypervitaminosis is just as harmful as its deficiency.

What foods contain vitamin B12?

The highest concentration of vitamin B12 is found in the liver, especially in beef. The above is not found in any other product. Therefore, the liver must be included in the menu of pregnant women and schoolchildren. Seafood is also a good source of cyanocobalamin. The varieties of predatory fish are especially rich in microelements: salmon, tuna, cod. A sufficient amount of it is found in crabs and caviar. Schooling fish include herring and mackerel.

Vitamin B12 is found in large quantities in milk and its derivatives, especially in hard cheeses. Of the fermented milk products, kefir, sour cream and yogurt are the richest in cyanocobalamin. There is also a lot of trace element in egg yolk, but this product should not be consumed too often, as it contains an excess of bad cholesterol. For vegetarians, try breakfast cereals and breads fortified with artificial vitamin B12. They are made on the basis of natural grains, and cyanocobalamin for them is synthesized by bacteria grown in laboratory conditions. Cereals can also be an insignificant source of nutrients for ethical food advocates. Although they contain a very small amount of vitamin.

Vitamin B12 is resistant to high temperatures, it is not destroyed during heat treatment of meat products. Therefore, when frying or digesting products, you do not need to worry about the loss of a beneficial substance. Below is a table listing the foods richest in cyanocobalamin.

food list	mcg per 100 grams
beef liver
pork liver


octopus

chicken liver


mackerel
beef meat
dry milk mixture
rabbit meat
hard cheese

lamb meat



white cheese
broiler chicken
shrimps





condensed milk





processed cheese

How does vitamin B12 deficiency manifest itself?

Vitamin B12 is extremely important for the normal functioning of the human body, therefore its lack of the most serious impact on health. Deficiency of the substance provokes many diseases of varying severity in adults and children. In adults with vitamin deficiency, the following diseases occur:

anemia;
violation of blood clotting;
tachycardia;
multiple sclerosis;
deterioration in visual acuity;
menstrual cramps;
dermatitis;
baldness;
inflammation of the mouth;
malfunctions of the digestive tract;
sleep disturbance;
depression;
weakening of immunity.

The first symptoms of a lack of vitamin B12 in the body are frequent dizziness and migraines, tinnitus, loss of appetite, weakness, nervousness, anxiety. It is difficult for a person to move around and perform any physical actions, he has numbness in his fingers and toes, breathing becomes heavy and intermittent, the pulse is poorly felt, the skin becomes pale and smells bad. In children, a lack of cyanocobalamin leads to even more dire consequences. Their vitamin deficiency causes the following diseases:

dystrophic changes in the spine;
gastritis;
anemia;
violation of skin pigmentation;
dermatitis;
baldness;
ulcerative formations in the tongue;
convulsive muscle contractions;
violation of limb motility;
lag in mental and physical development.

Why is excess vitamin B12 dangerous?

Excessive intake of vitamin B12 into the body through food is impossible. For cyanocobalamin hypervitaminosis to occur, you need to take a large dose of it in tablets or go too far with injections of the drug. An excess of a substance usually manifests itself through an allergic reaction. A person has acne or hives on the skin, he becomes overly irritable and quick-tempered. If the overdose of a trace element is very strong, then the health consequences can be severe, even deplorable. In this case, due to a violation of blood clotting, heart failure and thrombosis often occur. Sometimes pulmonary edema develops. If the problem is not dealt with in time, the allergy can develop into life-threatening anaphylactic shock. Therefore, it is so important to monitor the dosage of preparations containing vitamin B12, before using them, consult a doctor.

Vitamin B12

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