Nutrition is trendy and so are different diets. A topic of many discussions, in which half-truths are sometimes spread, is vitamin B12. Do only vegans have to pay attention to their levels because it is not found in plant-based foods? Is there another source of this vital nutrient for vegetarians ? Perhaps you have been eating a plant-based diet for years and have not noticed any difference.

Many people underestimate the role of the water-soluble vitamin that is found in animal foods. Without this vitamin , anemia and nerve damage can occur. But very few people know that they too could be at risk for a serious B12 deficiency.

What will you learn in this guide?

1. What is vitamin B12?

The B vitamin number 12, called cobalamin , which occurs in various sub-variants, is difficult to absorb in the body and must be actively transported to the intestinal wall by transport proteins. Only here can it be properly absorbed.

Some important facts about the vitamin:

2. What do we need the vitamin B12 storage for?

The B12 stores in the liver are used to ensure a constant and sufficient supply of B vitamins into the bloodstream. This functionality protects the body from vitamin B12 deficiency and regulates necessary bodily functions. A continuous source of vitamin B12 can offer many benefits.

Develops red blood cells

Vitamin B12 deficiency results in underdeveloped red blood cells and a reduced reproduction rate. Cell division and differentiation in the human body are therefore limited because the blood cells do not take on their normal shape . A larger shape is detrimental to their properties as a means of transport.

As the blood cells grow, they have a harder time getting from the spinal cord into the bloodstream, which can cause megaloblastic anemia. It also ensures that folic acid is transported into the red blood cells, thus having a positive effect on blood formation.

Supports nerve function

Vitamin B12 is associated with the synthesis of myelin . Myelin is a protective layer that surrounds nerve cells and is responsible for the peripheral nerve strands in the brain and spinal cord . Vitamin B12 therefore contributes to the normal functioning of the nervous system .

During pregnancy, vitamin B12 supply is particularly important: Studies show that sufficient B12 levels in the mother are necessary for the development of the brain and nervous system of a fetus . At the beginning of a pregnancy the fetus is particularly sensitive. A vitamin B12 deficiency at this time can potentially increase the risk of birth defects such as neural tube defects. A deficiency in the mother can lead to premature birth or miscarriage.

One study found that women with vitamin B12 levels less than 250 mg/dL (milligrams per deciliter) were three times more likely to give birth to a baby with birth defects than women with recommended vitamin B12 levels. In women with a vitamin B12 deficiency and B12 levels below 150 mg/dL, the risk was five times higher , compared with women with B12 levels above 400 mg/dL.

Helps with energy generation

3. Which foods contain vitamin B12?

4. How do I recognize a vitamin B12 deficiency?

The daily requirement can be covered by many animal products . If there is a deficiency, the vitamin stores can only be replenished through high-dose food supplements or injections. In the event of a deficiency, the body's own stores should be replenished as quickly as possible.

In general, a vitamin B12 deficiency can have two causes:

A B12 deficiency is difficult to predict because our liver has a huge storage capacity. Although we only need to take in around 2.5 µg of cobalamin daily, our liver reserves are between 2,000-4,000 µg .

For our ancestors, such storage was necessary in order to survive for a longer period of time without meat (lack of hunting, etc.).

If animal foods are avoided, the 4 phases of B12 deficiency begin, up to the complete depletion of reserves in the liver:

1. Decrease in holotranscobalamin in the blood
2. Decrease of cobalamin in cells
3. Biochemical deficiency: slower DNA synthesis, more homocysteine ​​and methylmalonate in the blood
4. Clinical deficiency: anemia

In the early stages of the deficiency there are no symptoms. However, as soon as a clinical deficiency occurs, the affected person's condition is already considered critical.

Our liposomal vitamin B12 is made with methylcobalamin, the active form of B12. This product provides you with a dose of 180 mcg, which is 7,200% of the recommended daily value.

This ensures that your body stores enough vitamin B12 to avoid or compensate for a deficiency.

The most important functions of vitamin B12:

5. Who is in the risk group?

10-30% of older people secrete less stomach acid. This means that they are no longer able to break down the B12 from proteins in their diet. However, the absorption of the free form of B12 from supplements or fortified foods still works and is a reliable source of B12 for older people.

People who live vegan do not meet their daily requirements through food. In the long term, this depletes their reserves. To prevent a deficiency, vitamin B12 supplements should be taken regularly. It is also important to have your blood levels checked regularly by a doctor.

Since vitamin B12 is passed on to the child via the placenta during pregnancy , mothers who follow a vegetarian or vegan diet should pay particular attention to ensuring they have a good supply of B12. In this case, taking B12 supplements is a good idea. Without sufficient supply, the child can suffer from serious neurological disorders. This also applies to breastfeeding!

Therefore, the following is important: If you belong to a B12 risk group, you should have your B12 status checked regularly through blood tests . This is the only way to identify the deficiency as early as possible and correct it before the symptoms appear!

Be careful with too much folic acid!

A high folic acid intake can mask a vitamin B12 deficiency until it leads to serious consequences. Therefore, folic acid intake from fortified foods or supplements should be limited to 1,000 µg per day .

6. How can a B12 deficiency be corrected?

However, a deficiency can also be compensated with oral B12 preparations . As part of a treatment to compensate for a deficiency, you can first take 2,000 µg daily, then 1,000 µg daily, then weekly and finally 1,000 µg monthly.

The replenished stores can supply the body with small daily doses of B12 for several months. Such a treatment should be repeated several times a year, especially for vegans and older people.

Alternatively, to maintain the level, a weekly dose of 1000-2000 µg can be taken via dietary supplement.

There is no need to worry about an overdose. No maximum daily dose has been set so far, as no side effects have been observed even when taking high doses of vitamin B12 supplements.

7. Do vegetarians and vegans need vitamin B12 supplements?

Many people who choose a predominantly or exclusively plant-based diet are not aware that they should supplement their vitamin B12 intake early and regularly , as they do not absorb B12 through food.

This is a major problem because clinical consequences of B12 deficiency develop years later (a delay of symptoms of up to 10 years). Once they occur, it is already too late.

What is also dangerous: Especially in vegan diets, we know about the complications of a B12 deficiency, but the role of the vitamin is sometimes downplayed or plant-based foods such as tempeh or algae are used as alternatives to compensate. But one thing is certain : bioactive, sufficient B12 is found exclusively in meat, fish and animal products such as milk and eggs or in food supplements.

B12 is originally produced by microorganisms in the soil or in the digestive system of animals. It can therefore also be produced by these microorganisms for vegan dietary supplements.

In principle, it is possible to meet the vitamin B12 requirement on a vegetarian diet , but only if a lot of animal products such as eggs or cheese are consumed. You can also eat fortified foods to meet your daily needs, such as fortified muesli or fortified yeast. Food supplements are a good way to replenish your liver reserves.