Vitamin B 12 is cobalamin, one of the most important elements of human health. Its daily dose is only 3 mcg, but without it a normal process of blood formation, fat metabolism, protein metabolism and the state of the nervous system are not possible. Cobalamin is necessary for the creation of DNA molecules, and the synthesis of amino acids.
This vitamin is water soluble and the body is able to accumulate it, which distinguishes it from other vitamins from the group. The reserves of vitamin B 12 are found mainly in the liver, kidneys, lungs and spleen.
The use of vitamin B 12
It should be noted that vitamin B12 works in combination with folic acid and the lack of any component leads to anemia, apathy, general weakness of the body.
The use of vitamin B12 is quite extensive, as a rule, it is prescribed for the treatment of anemia, diseases of the nervous system and bones, insomnia, also to improve the general condition of the body, hair, skin and nails.
The human body does not synthesize this vitamin, so it is necessary to receive it regularly from food. Vitamin B 12 is found, as a rule, in products of animal origin. Nutritionists disagree on whether vitamin B12 is contained in foods of plant origin. Some claim that it is not contained at all, others that vitamin B12 is present in plants, but in much smaller quantities than in animal food. So the decision in which foods contain vitamin B12 depends more on whether you are a meat-eater or a convinced vegetarian than on the content of scientific articles.
Rating of products with the highest content of vitamin B12:
- liver beef - 60 mcg, pork - 30 mcg, chicken - 17 mcg;
- fish and seafood from 10 to 20 mcg;
- rabbit meat - 4.5 mcg;
- beef - 2,7 mkg;
- pork and lamb - 2 mcg;
- cheeses from 0.5 to 1.5 mcg;
- chicken eggs and dairy products - 0.5 mkg.
From a vegetarian set follows
Combination with other drugs and an overdose of vitamin B 12
The intake of hormonal drugs, diuretics and diuretics helps wash away vitamin B12 from the body. Also negatively on the content in the body of this vitamin affects potassium.
An overdose of vitamin B12 can lead to problems of the cardiovascular system, nervous overstrain, depression of liver and pancreas functions, dizziness and headache.