Vitamin B12, also known as cobalamin, is a water-soluble that is essential for the production of red blood cells and healthy nervous system function. Red blood cells are needed to carry oxygen through your body.
It is found almost exclusively in animal products, such as:
- Milk and milk products
- Meat and meat products
- Fish
- Eggs
👉 For vegans, the recommendation is to take a supplement or use products to which it has been added.
The natural forms found in food are:
- Methylcobalamin
- Hydroxycobalamin
- S-adenosylcobalamin
In fortified products or supplements, hydroxycobalamin or the synthetic form cyanocobalamin is usually used.
It is tied to protein in food and drink.
1. In the stomach, this protein is dissociated by stomach acid.
2. In the small intestine, it binds to a special protein called Intrinsic Factor.
3. This coupling is necessary to absorb it further down the small intestine.
The body absorbs approximately 40-50%.
⚠️ A lot can go wrong in this complicated recording process - this is often the cause of shortages.
Unique: the body can store it as a reserve (2-5 mg), especially in the liver.
It is found almost exclusively in animal products because it is made by bacteria in the gastrointestinal tract of animals.
In humans, it is also produced in the colon, but this form is not absorbed. Animals do absorb it, so it ends up in meat, eggs and milk.
There is a form of it in some plant products such as seaweed and algae, but it is often inactive and poorly absorbed by the body.
It supports multiple essential functions:
- Creation of red blood cells
- Proper functioning of the nervous system
| Category/age | Recommended daily allowance (µg) |
| Children 0-6 months | 0,4 |
| Children 6-11 months | 0,5 |
| 1-3 years | 0,7 |
| 4-8 years | 1,3 |
| 9-13 years | 2,0 |
| Men/women 14+ | 2,8 |
| Pregnant women | 3,3 |
| Women breastfeeding | 3,8 |
Sources:
- Adults: Health Council 2018
- Pregnant women: health council 2021
- Other ages: Health Council 2014
Because it is found almost exclusively in animal products, supplementation is necessary for vegans.
- Take a -supplement or choose products to which it has been added.
- Preferably use a supplement with an easily absorbable form such as methylcobalamin or hydroxycobalamin.
Vitamin B12 (cobalamin) | Nutrition Center
It is often associated with the throat and crown chakra 🔵👑. It supports communication, clear thinking and feeling connected to life energy. A deficiency can make you feel ‘silent’ or ‘cut off,’ while sufficient gives vitality, spiritual clarity and a sense of connection.
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