Where is vitamin B12 found in which foods? Foods rich in vitamin B12. What is the daily intake of vitamin B12
Contents:
What function does this vitamin have, why does the body need it. What foods should you consume to meet your daily requirement?
Proper nutrition must contain sufficient amounts of vitamin B12. This is an anti-anemic substance, the discovery of which was a real breakthrough in medicine. With its help, it is possible to improve the hematopoietic functions of the body and the functioning of the gastrointestinal tract. Despite the water solubility of the element, it is contained in sufficient quantities in the liver.
The only question is where vitamin B 12 is found and from which foods it is easiest to get it.
Role in the body
Vitamin B12 is unique in its action. Cobalamin or cyanocobalamin(that’s what they call it in wide circles) performs a lot useful functions. In particular, the substance protects the body from excessive fat formation in the liver, strengthens the immune system, and activates the production of leukocytes. This is why it is often prescribed to patients with immunodeficiency virus (AIDS).
If you know which foods contain vitamin B12 and how to use it, it is easier to normalize the body’s functioning - to improve the functioning of the brain and central nervous system, and to quickly adapt to changes in the daily routine. In addition, b 12 copes well with the issue of normalizing blood pressure.
A lack of such a substance can cause many problems - primarily nervous diseases. That's why it's important to know where vitamin B12 is found and supplement your diet with such foods. Studies have shown that a lack of cobalamin often causes multiple sclerosis, which is inevitably accompanied by the destruction of nerve cells. As a result, paralysis and a general reduction in life expectancy may occur.
Thus, the functions of cyanocobalamin are reduced to solving the following problems:
- normalization of the nervous system;
- participation in the formation of nerve processes;
- accelerating the process of cell division;
- participation in metabolic processes;
- ensuring normal hematopoiesis;
- growth stimulation;
- reducing cholesterol levels in the body;
- normalization of the fat metabolism process that occurs in the liver.
All these qualities speak of the constant benefits of an element that must be in a person’s diet, especially if he leads an active lifestyle. Athletes have a greater need for vitamins, so products should be selected accordingly.
How does deficiency manifest itself?
It was mentioned above that a lack of cobalamin is dangerous. If you do not take products with vitamin B12, then a number of negative consequences are possible - the development of neuritis and nervousness, the appearance of an unpleasant aroma emanating from the skin, high fatigue, general weakness, decreased appetite, headaches, active heartbeat, the appearance of pale skin, a feeling of numbness, back pain and so on.
What does it contain?
Now let’s look at the most important thing - which foods contain vitamin B 12. It’s worth noting right away that B12 is mainly found in foods that are of animal origin. Some plants also boast cobalamin content, but this is no longer common. Thus, the element is found in the following plant foods:
- hops;
- spinach;
- green salad;
- vegetables;
- seaweed and others.
The problem is that the amount of cobalamin in plants is small or they themselves rarely reach the table.
Which products contain this element in large quantities? The record holders for substance content are:
- liver (veal and beef);
- kidneys;
- salmon;
- powdered milk (with minimal fat content).
In addition, a sufficient amount contains sea “residents”, including:
- crabs;
- oysters;
- salmon;
- sardine;
- herring and others.
Slightly less cobalamin is found in our usual meat (chicken, pork and beef). We must not forget about dairy products - hard cheese, kefir, yogurt and so on.
Due to the high content of B12 in food of animal origin, vegetarians are at risk - people who, according to their beliefs, do not consume such food. Thus, in a number of Eastern countries, vegetables and grains predominate in people’s diets. But why don't they have a shortage? It's simple. In those regions, grains are not treated with special pesticides. This means that a lot of cobalamin is preserved in cereals. As a result, the human body receives the required portion.
Daily dosage
When planning a menu, it is important to know which foods contain vitamin B12. This makes it easier to formulate the right diet and give the body a sufficient amount of cobalamin. Average daily portion – 3 mcg. This is enough to avoid the deficiency of the substance and the consequences mentioned above.
Vegetarians are at risk. If the element supplied from food is not enough, it is recommended to take additional vitamins. But in this case, you should consult a doctor so as not to overdo it. An interesting fact is that scientists have not come to a consensus regarding the upper level of the substance. This means that an excess cannot lead to any negative consequences for the body.
Let us summarize the content of the element in food products. The list is as follows:
- kidneys, liver and other offal;
- marine life (crabs, salmon, sardines, herring);
- fermented milk and dairy products;
- meat;
- various types of cheese;
- plant foods (green onions, lettuce, spinach and others).
Vitamin B12 (another name is cyanocobalamin) is vital to the human body. The operation of many systems depends on it. A deficiency leads to anemia or anemia. Therefore, it is very important to prevent a deficiency of this element in the body. Where is vitamin B12 found, besides medications? It is the sources of cyanocobalamin and its main properties that will be discussed in this article.
Functions of vitamin B12
The action of vitamin B12 is aimed, first of all, at ensuring the coordinated functioning of the central nervous system, and, accordingly, the entire body. Cyanocobalamin is necessary to create layers that protect nerve fibers, so a lack of vitamin negatively affects the functioning of the brain and the emotional state of a person. A sufficient amount of vitamin B12 in the diet ensures sound healthy sleep, prevents the development of depression, and helps normalize blood pressure (where vitamin B12 is contained will be described below). Cyanocobalamin regulates lipid and carbohydrate metabolism. The vitamin protects against obesity and prevents the accumulation of excess fat in the liver and throughout the body. Strengthens under his influence the immune system and stimulates the activity of leukocytes. Vitamin B12 is directly involved in hematopoiesis and bone formation. If the diet of a child or adolescent is insufficient in cyanocobalamin, bones will grow much more slowly. Therefore, it is necessary to include products in the daily menu — sources of vitamin B12. This is what we will talk about now.
Cyanocobalamin in food
So, vitamin B12 - what foods contain it? First of all, it is food of animal origin. Of course, cyanocobalamin is contained in small quantities by soy, hops, tops of some vegetables, green salad, spinach, seaweed, yeast, but people consume these products quite rarely and in small doses. Vitamin B12 also has beneficial properties which are known to many. Large amounts of cyanocobalamin are found in foods such as beef liver, egg yolks, kidneys, low-fat milk powder, salmon, herring, sardines, oysters, and crabs. Beef, chicken, pork, seafood, hard cheese, and fermented milk products contain slightly smaller amounts of vitamin B12. Cyanocobalamin is present in small quantities in homemade soft cheese and liquid milk. Supporters of strict vegetarianism suffer the most in this case. Excluding from their menu not only meat, but also fish, cheese, milk, eggs, they have virtually no opportunity to receive the required dose of vitamin B12.
Content of cyanocobalamin (mcg) per 100 g of product
In beef liver | In cottage cheese | ||
In the heart (offal) | |||
In the kidneys (offal) | In Roquefort cheese | ||
In milk powder | |||
In rabbit meat | IN chicken egg | ||
In the brain (offal) | In sweet condensed milk | ||
In the lung (offal) | In cream | ||
In whole milk powder | In condensed milk | ||
In beef | |||
In cod (fillet) | |||
In "Russian" cheese | In sour cream | ||
In the product "Bifidolact" | In ice cream | ||
In Poshekhonsky cheese | In curdled milk | ||
In Dutch cheese | In processed cheese | ||
In Cheddar cheese | IN butter |
in tablets
Many vitamin complexes or food supplements contain this element. Vegetarians, smokers, elderly people, and people suffering from chronic diarrhea are advised to take additional vitamin B12. The price of tablets of this product is in the range of 1000-1500 rubles per 100 pieces. Cyanocobalamin has unique property- it can accumulate in the spleen, liver, lungs, kidneys. If nutrition deteriorates, the supply of the vitamin will last for several years. However, to prevent deficiency, you should regularly eat foods that contain vitamin B12.
Daily dose of cyanocobalamin
An adult needs 2-3 mcg of vitamin B12 per day, children (depending on age) - 0.3-2 mcg. This is the required minimum, and if it is reduced, serious diseases can develop. During pregnancy or while breastfeeding daily requirement in cyanocobalamin increases 2-4 times.
Consequences of vitamin B12 deficiency
Lack of cyanocobalamin leads to very adverse health effects. The most common of these are anemia and multiple sclerosis. In addition, a lack of vitamin B12 can manifest itself as weakness, dizziness, and headache. Increased irritability and tearfulness are often observed, and phenomena such as depression and mental distress occur. With a lack of cyanocobalamin, sensitivity in the limbs decreases, vision and memory deteriorate. Significant deficiency leads to hallucinations and immunodeficiency states. Therefore, it is very important not only to know where vitamin B12 is found, but also to regularly consume foods that contain it.
Causes of cyanocobalamin deficiency
There are many reasons for vitamin B12 deficiency. As a rule, cyanocobalamin deficiency is a consequence of disorders of the digestive system that interfere with the normal absorption of vitamins. The reasons for this may be the following.
Also, the supply of vitamin B12 can be depleted as a result of long-term use of contraceptives and other medications.
Overdose
Now you know, it is also very important to prevent its excess in the body, which is no less dangerous than deficiency. With hypervitaminosis, conditions such as pulmonary edema, urticaria, thrombosis, and heart failure appear. An overdose of cyanocobalamin is possible only when consuming a synthetic analogue of vitamin B12. Therefore, it is very important to strictly follow the instructions and recommendations of your doctor.
It is important to know!
The cause of vitamin B12 deficiency in the body can be not only intake birth control pills, medications or the presence of any disease. In some people, cyanocobalamin is not absorbed by the body at all. As a rule, these are elderly people. This is explained by the fact that over the years digestive system produces fewer acids necessary for the synthesis of vitamins. Therefore, cyanocobalamin, as well as iron, are much less absorbed, which, in turn, can cause anemia. In this case, cyanocobalamin must be obtained by injection.
remember, that natural products nutrition is much healthier than various nutritional supplements and vitamin complexes in tablets. Eat a balanced diet, try to consume foods daily that contain various elements, including vitamin B12. What products contain this substance and what benefits it brings to our body, you learned after reading the article.
Vitamin B12 (Cobalamin, cyanocobalamin) - physiological role, signs of deficiency, content in food. Instructions for use of vitamin B12
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The site provides reference information for informational purposes only. Diagnosis and treatment of diseases must be carried out under the supervision of a specialist. All drugs have contraindications. Consultation with a specialist is required!
Vitamin B 12 is a compound that has a very important ability to regulate hematopoiesis, ensuring the formation of normal-shaped red blood cells with full functions. This is why vitamin B 12 is often called antianemic factor .Name and forms of vitamin B 12
Vitamin B 12 is the common name for two chemical variants of the cobalamin molecule that have vitamin activity. These variants of the molecule are called vitamers and are, in fact, varieties of the same substance, differing from each other in spatial orientation. Vitamin B 12 consists of two vitamers - cyanocobalamin And Hydroxycobalamin. The names of both vitamers are the names of vitamin B 12. However, at present, the name cyanocobalamin is usually used to refer to vitamin B 12, since it is in this form that most of this substance enters the human body. In addition, there are two more active forms vitamin B 12 ( methylcobalamin And deoxyadenosylcobalamin
), which are formed from cyanocobalamin and hydroxycobalamin in the human body. It is in active forms that vitamin B 12 performs its physiological functions. The names of active forms are practically not used to designate vitamin B 12.
Why is vitamin B 12 needed - physiological role
Vitamin B 12 in the human body has the following physiological effects:1. Ensures the formation of normal shaped red blood cells with full functions.
2. Prevents the destruction of red blood cells.
3. Provides coverage of nerve fibers with the myelin sheath, necessary for transmitting impulses and protecting the structure from negative impact external factors.
4. Prevents fatty degeneration of the liver, kidneys, spleen, heart and other organs.
The listed physiological effects are provided at the molecular level, at which vitamin B 12 activates and supports certain biochemical transformations. At first glance, it is difficult to imagine, but in fact, every biochemical transformation in the body that occurs at the molecular level has its own “physiological” reflection in the form of an effect at the level of organs and tissues. Let's consider how vitamin B 12 provides its physiological effects at the molecular level.
Active forms of vitamin B 12 ensure the normal functioning of enzymes from the class of reductases, which, in turn, convert folic acid into tetrahydrofolic acid. And tetrahydrofolic acid activates the process of cell division and, therefore, ensures the normal process of regeneration of organs and tissues, maintaining them in a young and fully functioning state. Activation of cell division is especially important for rapidly renewing tissues, such as blood cells, mucous membranes, epidermis, etc. It is thanks to the influence of vitamin B 12 that these tissues are maintained in a normal state.
In addition, cobalamin's ability to activate cell division can prevent megaloblastic anemia. The fact is that with a deficiency of vitamin B 12, the precursor cells of red blood cells grow, but do not divide, as a result of which giant red blood cells (megaloblasts) are formed in small quantities. Such red blood cells contain little hemoglobin and cannot penetrate small vessels due to their size, resulting in megaloblastic anemia. Vitamin B 12 stimulates the timely division of progenitor cells, resulting in the formation a large number of normal red blood cells containing hemoglobin in sufficient concentration.
The formation of the myelin sheath on nerve fibers is impossible without a sufficient amount of vitamin B12, since its active form ensures the conversion of methylmalonic acid into succinic acid, which is a necessary structural component of myelin. If there is not enough vitamin B 12, then succinic acid is not formed in the required amount, as a result of which the nerve fiber remains demyelinated. The absence of myelin leads to impaired sensitivity, poor conduction of impulses from the brain to the muscles and back, resulting in numbness of the limbs, tingling, a feeling of “pins and needles” and other symptoms of nerve fiber degeneration.
Prevention of fatty degeneration of various organs is ensured due to the ability of vitamin B 12 to activate the conversion of homocysteine to methionine. Methionine, in turn, is necessary for the process of removing excess fat by the liver.
Absorption and excretion of vitamin B 12
Vitamin B 12 is normally absorbed into the blood from the small intestine. However, absorption of this vitamin is possible only in the presence of a small protein compound called Castle's intrinsic factor
and is produced by stomach cells. If the intrinsic Castle factor is absent, then vitamin B 12 supplied with food or in tablet form will not be able to be absorbed into the bloodstream and the person will develop its deficiency. Since Castle factor is produced by the cells of the stomach, various pathologies of the stomach may interfere with the absorption of vitamin B12. However, recent studies have shown that in high dosages (more than 200 mcg per day), vitamin B 12 can be absorbed into the blood without connection with the Castle factor. But such dosages of the vitamin can only be achieved by regularly taking cyanocobalamin tablets. In general, the absorption of cobalamin into the blood from food occurs in the following successive stages:
1.
Formation of the Castle factor + cobalamin complex;
2.
Entry of the complex into the small intestine and its passage through the wall into the portal vein of the liver;
3.
Disintegration of the complex and release of vitamin B 12;
4.
Transfer of free vitamin B 12 to all organs.
In organ cells, vitamin B 12 is converted into active forms - methylcobalamin and deoxyadenosylcobalamin, in which it exerts its physiological effects. After performing the functions, the active forms of vitamin B 12 are again transferred into the blood and delivered to the liver and kidneys, from where they are excreted in urine and feces.
Vitamin B 12 can accumulate in the liver, creating a depot that lasts a person for about 3 to 4 years.
Lack of vitamin B 12 - symptoms
With a lack of vitamin B 12 in the body, a person develops the following diseases or clinical symptoms:- Megaloblastic anemia;
- Increased fatigue;
- Funicular myelosis (degeneration of areas of the spinal cord);
- Paresthesia (feeling of goosebumps, tingling on the skin, etc.);
- Paralysis accompanied by dysfunction of the pelvic organs;
- Dry tongue, colored bright red, on the surface of which tingling and burning may be felt;
- Decreased or complete absence of appetite;
- Unpleasant body odor;
- Ahilia (zero acidity of gastric juice);
- Erosion and ulcers on the mucous membranes of various organs (mouth, throat, nose, bronchi, intestines, vagina, etc.);
- Heaviness when walking;
- Yellowing of the skin;
- Shortness of breath and irregular heart rhythm during physical exertion;
- Patchy hair loss;
- Ulceration of the corners of the mouth;
- Glossitis (inflammation of the tongue);
- Seborrheic dermatitis on certain areas of the skin of the body and face, especially near the nose or mouth;
- Inflammation and itching of the skin in the genital area in men and women;
- Redness, itching, burning and sensitivity of the eyes to light;
- Darkening of vision;
- Formation of cataracts;
- Personality degradation.
Vitamin B 12 deficiency: causes, symptoms, consequences - video
Vitamin B 12 – which foods contain it?
Vitamin B 12 is the only compound with vitamin activity that is not synthesized by plants and animals. This vitamin is produced only by microorganisms and must enter the human body from outside as part of food. A small amount of vitamin B 12, which is synthesized in the large intestine by its own microflora, is not absorbed because it cannot rise to the overlying parts of the intestine, where this compound is absorbed into the bloodstream. The main sources of vitamin B 12 are animal products, fish and seafood, such as:
- Beef liver (60 mcg of vitamin B 12 per 100 g of product);
- Pork liver (30 mcg per 100 g);
- Beef kidneys (25 mcg);
- Octopus (20 mcg);
- Chicken liver (16 mcg);
- Mackerel (12 mcg);
- Mussels (12 mcg);
- Sardine (11 mcg);
- Atlantic herring (10 mcg);
- Chum salmon (4.1 mcg);
- Beef (3 mcg);
- Notothenia (2.8 mcg);
- Sea bass (2.4 mcg);
- Lamb (2 – 3 mcg);
- Egg (1.95 mcg);
- Turkey fillet (1.6 mcg);
- Cod (1.6 mcg);
- Carp (1.5 mcg);
- Cottage cheese (1.32 mcg);
- Shrimp (1.1 mcg);
- Cheeses (1.05 - 2.2 mcg);
- Broiler chickens (0.2 – 0.7 mcg);
- Milk and sour cream (0.4 mcg);
- Yogurt (0.4 – 0.7 mcg).
Foods rich in vitamin B 12 - video
Vitamin B 12 – norm of consumption for people of different ages
In various age periods The need for vitamin B 12 varies, which is associated with metabolic characteristics and the rhythm of life. Moreover, the need for cobalamin does not depend on the gender of the person. Therefore, for different age categories, regardless of gender, different daily intakes of vitamin B12 are recommended, ensuring the normal functioning of vital processes in all cells of the body. The consumption standards for vitamin B 12 for people of different ages are shown in the table.The given norms are called adequate consumption levels, which ensure full coverage of the body's needs for vitamin B 12 compounds. However, these adequate consumption levels are only valid for a healthy person living a measured and calm life. At physical activity, stress, emotional tension, smoking or drinking alcohol, the need for vitamin B 12 increases by 10–25%, which should be taken into account when planning your own diet.
The minimum acceptable safe level of vitamin B 12 intake in the diet is 1 mcg per day. The maximum amount of vitamin B 12 that can be consumed without any harm to health is 9 mcg per day.
Vitamin B 12 in the blood is normal
The content of vitamin B 12 in the blood is determined by colorimetric methods. In this case, blood is donated in the same way as for usual biochemical analysis. Normal levels of vitamin B 12 in the blood vary among individuals. of different ages, but does not depend on gender. Currently, the CIS countries have adopted the following standards for the content of vitamin B 12 in the blood at different age periods: - Newborns from 0 to one year – 118 – 959 pmol/l;
- Children over one year old and adults under 60 years old – 148 – 616 pmol/l;
- Adults over 60 years of age – 81 – 568 pmol/l.
To obtain correct test results that can be compared with the specified normal values, it is necessary to cancel the test before taking the test. medications, affecting the content of cyanocobalamin in the blood, and also do not drink alcohol, fatty and fried foods. The test result may be underestimated if a person took the following drugs or underwent procedures within a few days before donating blood:
- Alcohol;
- Aminoglycoside antibiotics (for example, chloramphenicol, etc.);
- Aminosalicylic acid;
- Colchicine;
- Oral contraceptives;
- Pentamidine;
- Pyrimethamine;
- Anticonvulsants (for example, phenobarbital, phenytoin, etc.);
- Triamterene;
- Phenformin;
- Cholestyramine;
- Cimetidine;
- Irradiation of the small intestine with cobalt.
What vitamins B 12 exist for medical use?
Currently, the following chemical modifications of vitamin B 12 are used as active substances in preparations for medical use:- Cyanocobalamin;
- Hydroxocobalamin;
- Cobamamide.
Cyanocobalamin preparations have the weakest and slowest therapeutic effect. Hydroxocobalamin begins to have a therapeutic effect faster than cyanocobalamin, remains in the blood longer and is excreted from the body by the kidneys more slowly. Thus, the duration of action of hydroxocobalamin also exceeds that of cyanocobalamin, so it can be administered less frequently, reducing the number of injections required for the full course of treatment.
Cobamamide has an almost instantaneous therapeutic effect, beginning to exert its physiological effects immediately after administration. In terms of the speed of development of the effect, cobamamide is the best option vitamin B 12. Therefore, if it is necessary to obtain a quick effect, for example, in severe and emergency conditions, it is necessary to use drugs containing vitamin B 12 in the form of cobamide. In terms of other properties, cobamide is comparable to hydroxocobalamin.
Vitamin B 12 with cobamide and cyanocobalamin is available in the form of lyophilized powder, ready-to-use solution and tablets. And vitamin B 12 in the form of hydroxocobalamin is available only in the form of a ready-to-use sterile solution.
Vitamin B 12 in ampoules - characteristics and names of drugs
Vitamin B 12 is produced in ampoules in two pharmaceutical forms:
1. Lyophilized powder for the preparation of solution for injection;
2. Ready-to-use sterile solution for injection.
Lyophilisate is preferable to a ready-made solution, since in this form the properties of vitamin B12 are better preserved during long-term storage.
In addition to dosage forms, vitamin B 12 in ampoules is available in three chemical varieties(cyanocobalamin, hydroxocobalamin and cobamide) under the following trade names:
- Cobamamide lyophilisate (cobamamide) – ampoules containing 0.1 mg, 0.5 mg and 1 mg of the active substance;
- Oxycobalamin solution (hydroxocobalamin) – ampoules containing the active substance in dosages of 50 mcg/ml, 0.1 mg/ml and 1 mg/ml;
- Cyanocobalamin solution and lyophilisate (cyanocobalamin) – ampoules containing 30 µg/ml, 50 µg/ml, 100 µg/ml, 200 µg/ml and 500 µg/ml of the active substance;
- Cyanocobalamin bufus (cyanocobalamin) solution – ampoules containing 500 mcg/ml of active substance;
- Cyanocobalamin-Vial (cyanocobalamin) solution – ampoules containing 200 µg/ml and 500 µg/ml of the active substance.
Vitamin B 12 in tablets - characteristics and names of drugs
In the dosage form of tablets, vitamin B 12 is available only under two commercial names - Cobamamide and Cyanocobalamin. Moreover, both drugs contain as an active substance the same forms of vitamin B12, which are reflected in their names.Cobamamide tablets are available in three dosages - 0.1 mg, 0.5 mg and 1 mg. And Cyanocobalamin tablets contain 30 mcg, 50 mcg and 100 mcg of the active substance. Vitamin B 12 in tablet form is well absorbed and tolerated by humans, so it can be used in long courses instead of injections to reduce the traumatic effects of injections.
Many people of the older generation remember that vitamin B 12 was produced only in ampoules and was administered exclusively by injection, and therefore they greet with distrust the news about the availability of cyanocobalamin tablets, which can be safely taken orally, like many other vitamins. However, vitamin B 12 tablets are now a reality and are as effective and efficient as injections, which some people find are quite painful and unpleasant. Therefore, if possible, painful injections of vitamin B 12 can be replaced by taking tablets.
In addition to tablets, vitamin B 12 is currently also available in the form of rectal suppositories, which are inserted into the rectum. These rectal suppositories are called Cycomin and are an excellent alternative to the injection of vitamin B 12, since the vitamin is very quickly absorbed from the rectum into the blood through the plexus of hemorrhoidal veins.
Complex preparations with vitamin B 12
IN last years Thanks to the achievements of organic synthesis, chemistry and pharmacology, it was possible to create complex preparations that included several vitamins that were previously considered incompatible and could not be in the same solution or tablet. Vitamin B 12 is included in such complex preparations along with B 1, B 6 and folic acid, which often need to be used together. Complex preparations are very convenient to use because they allow you to reduce the number of injections and pills taken.Today, the following complex therapeutic drugs containing vitamin B 12 are available on the domestic pharmaceutical market:
- Angiovit (B 6, B 12 + folic acid);
- Binavit (B 6, B 1 and B 12 + lidocaine);
- Vitagamma (B 6, B 1 and B 12 + lidocaine);
- Vitaxon (B 6, B 1 and B 12 + lidocaine);
- Combilipen (B 6, B 1 and B 12 + lidocaine);
- Compligam B (B 6, B 1 and B 12 + lidocaine);
- Medivitan (B 6, B 12 and folic acid);
- Milgamma (B 6, B 1 and B 12);
- Multi-Tabs B-complex (B 1, B 2, B 3, B 5, B 6, B 12 + folic acid);
- Neurobion (B 6, B 1 and B 12);
- Neuromultivitis (B 6, B 1 and B 12);
- Pentovit (B 1, B 3, B 6, B 12 + folic acid);
- Pician (B 6 and B 12);
- Trigamma (B 6, B 1 and B 12 + lidocaine);
- Ferro-Folgamma (B 12, folic acid and ferrous sulfate);
- Foliber (B 12 and folic acid.).
In addition to the indicated therapeutic vitamins, the pharmaceutical market has a wide range of different complexes for the prevention of hypovitaminosis, such as, for example, Vitrum, Centrum, Supradin, Alphabet, etc. These complexes usually contain almost all vitamins and several minerals in dosages recommended for the prevention of hypovitaminosis, which are relatively low, and therefore the products cannot be used to treat various diseases. Typically, such complexes are called preventive and their main difference from therapeutic vitamins is the low dosage of components, insufficient for medicinal use. Vitamin B 12 is included in almost any vitamin and mineral preventive complex in the dosage recommended for daily consumption. We do not give the names of these complexes, since the list will be too long.
Vitamin B 12 – indications for use
Various forms of vitamin B 12 (cyanocobalamin, hydroxocobalamin, cobamamide), in principle, are indicated for use in the treatment of the same diseases. However, there are minor differences in the indications for the use of different forms of vitamin B12, due to the characteristics of their metabolism, the rate of development of the therapeutic effect and the duration of action. Therefore, first we will consider the indications for use common to all forms of vitamin B 12, and then we will indicate specific ones for cyanocobalamin and hydroxocobalamin. Indications for use of all forms of vitamin B 12
Indications for the use of all forms of vitamin B 12 are as follows:- Chronic anemia (Addison-Beermer, iron deficiency, posthemorrhagic, aplastic, toxic, nutritional);
- Acute and chronic hepatitis;
- Myelosis;
- Lateral amniotrophic sclerosis;
- Diabetic neuropathy;
- Skin diseases (psoriasis, photodermatosis, herpetic dermatitis, neurodermatitis);
- Bone injuries;
- Polyneuritis;
- Radiculitis;
- Neuralgia;
- Causalgia.
Indications for the use of cyanocobalamin and kabamamid
Indications for the use of cyanocobalamin and kabamamid are as follows:- Injuries and inflammatory processes in peripheral nerves (wound, radiculoneuritis, phantom pain);
- Encephalomyelitis;
- Slow bone healing;
- To speed up the recovery of the body after surgical interventions on the musculoskeletal system;
- Diseases of the digestive tract in which the absorption of vitamin B 12 is impaired (resection of part of the stomach or small intestine, Crohn's disease, celiac disease, sprue);
- Prevention of vitamin B12 deficiency when taking biguanides, para-aminosalicylic acid, large amounts of vitamin C (more than 100 mg per day);
- Malignant tumors of the pancreas and intestines;
- Prolonged stress;
- Long-term infectious diseases;
- Kidney diseases;
- Strict diet or vegetarianism.
Indications for use of hydroxocobalamin
Indications for the use of hydroxocobalamin are as follows:- Cyanide poisoning (intentional or accidental);
- Dystrophy or lack of body weight in newborns, including premature babies;
- Recovery after infectious diseases;
- Sprue;
- Trigeminal neuralgia;
- Leber's disease (hereditary optic atrophy);
- Alcoholic psychosis ("delirium tremens").
Vitamin B 12 – instructions for use
How to inject vitamin B 12
First of all, you need to read the instructions attached to the drug and find out what active substance is contained in the purchased drug, since this determines what types of injections can be given. Hydroxocobalamin can be administered by intramuscular or subcutaneous injection, cobamamide by intravenous and intramuscular injection, and cyanocobalamin by intramuscular, subcutaneous, intravenous, or intralumbar (lower back) injection. The best methods of injecting vitamin B 12 are subcutaneous and intravenous. Intramuscular administration is the most dangerous and least preferred option for using vitamin B 12, so it is recommended to avoid this type of injection. Intralumbar administration of the vitamin is used only for the treatment of neuritis or radiculitis.
You can make subcutaneous or intramuscular injections yourself, and intralumbar and intravenous administration of drugs should be done by a doctor or nurse in a medical facility or at home.
Intramuscular injection is best done in the upper lateral thigh, and not in the buttock. The subcutaneous injection is optimally made in the area of the inner surface of the forearm, where the Mantoux test is usually placed. Immediately before an intramuscular or subcutaneous injection, the skin area must be wiped with cotton wool moistened with an antiseptic solution (alcohol, chlorhexidine, Belasept, etc.). For intramuscular injection, you insert the needle perpendicular to the skin and slowly release the medicine into the tissue. The needle should also be removed while holding it perpendicular to the skin. For a subcutaneous injection, you need to gather 1 cm of skin into a fold with your fingers and insert a needle under it parallel to the bone of the forearm, then slowly inject the solution into the tissue. Remove the needle without straightening the skin fold.
Before injection, a solution is prepared and drawn into a syringe. To do this, either simply open the ampoule with a ready-made solution of the required concentration, or pour the required amount of sterile distilled water into the bottle with the lyophilisate so that the contents dissolve. The resulting or ready-made solution of vitamin B 12 is drawn into a syringe with a needle. Then the syringe is turned over with the needle up and a light tap is made on the surface of the tube with the tip of your finger in the direction from the piston to the needle. This is necessary so that air bubbles break away from the walls of the syringe and rise to the surface of the solution. Then, by lightly pressing the plunger, you need to release a few drops of the solution from the syringe so that all the air comes out with them. After this, the syringe is considered ready for injection. It can be set aside on a clean surface and prepare the area of skin where the injection will be placed.
The dosage and duration of use of vitamin B 12 depend on the type of disease, the speed of recovery and the age of the person. The course of therapy can range from 7 to 30 days, and the dosage from 10 mcg to 500 mcg per day. The specific dosage should be checked with your doctor or in the instructions for use of a particular drug.
How to take vitamin B 12 orally
Cobamamide and cyanocobalamin can also be taken orally in tablet form. Adults need to take the tablets half an hour before meals with plenty of water. The tablets can be chewed. For children, tablets are dissolved in a 5% dextrose solution or boiled water and also given 30 minutes before meals. In this case, to dissolve tablets containing 500 mcg of the active substance, you need 5 ml of a 5% dextrose solution or 50 ml of boiled water. Vitamin B 12 in tablet form is recommended to be taken several times a day - from 2 to 6, depending on the frequency of meals. That is, if a person eats 3 times a day, then the daily dosage of vitamin B 12 is recommended to be divided into three doses, etc. The dosage and duration of the course of taking vitamin B 12 is determined by the rate of clinical improvements, as well as the condition for which the decision was made to use vitamin preparations. On average, the course of treatment can last from 7 to 30 days, and the dosage can range from 250 mcg to 1000 mcg per day.
Vitamin B 12 Compatibility
The concept of compatibility applies only to intravenous, intramuscular or subcutaneous administration of vitamins, since undesirable chemical interactions may occur between them. When taken orally, all B vitamins are compatible with each other and can be taken simultaneously.So, when administered by injection, vitamin B 12 is well compatible with vitamins B 6, C, U (U), H and folic acid. This means that cyanocobalamin can be administered simultaneously with compatible vitamins on the same day, but from different syringes. Despite the compatibility, you should not mix vitamin solutions in the same syringe, as this may lead to a weakening or complete loss of their therapeutic activity. Therefore, compatible vitamins can be administered at the same time, but from different syringes. If vitamins are administered intravenously, then this is done one at a time, without removing the needle from the vein, with intervals between them of 5 - 10 minutes. If vitamins are administered intramuscularly, then each drug is drawn into a separate syringe and injected into different places.
Vitamin B 12 is poorly compatible with vitamin B 1, so it is not recommended to administer them together. However, at present there are combination preparations containing both vitamins B1 and B12, which are administered simultaneously. In the form of such preparations, these vitamins can be administered simultaneously, since during the production process they are given special properties that make them compatible.
Vitamin B 12 is completely incompatible with copper, iron and manganese.
Vitamin B 12 for hair
Vitamin B 12 accelerates the rate of hair growth and makes it strong, elastic and shiny. With a lack of cobalamin, hair begins to break off, grow slowly and fall out. Vitamin B 12 has the best effect on hair when taken orally as part of food or in the form of vitamin preparations. External use of vitamin B 12 can only help in maintaining a good condition already healthy hair. However, to treat and improve hair structure, vitamin B 12 must be taken orally in tablet form or injected. What vitamins does a woman need and how to take them?
B12 is the most important, water-soluble B vitamin. It easily accumulates in the liver, lungs, kidneys and spleen.
Cobalamin (as scientists call B12 due to the presence of cobalt) provides good mood, strong nerves, energy, clear memory, uninterrupted heart function and much more. If you have problems with any of the above, then you should reconsider your diet.
What foods contain vitamin B12
B12 is produced environmentally by microorganisms clean water and soil. Animals that consume this water and grass with grains of sand bring beneficial bacteria into their bodies, and the vitamin begins to be produced in their digestive tract. It accumulates in the liver. Plant foods are also capable of producing this organic composition vital for health, but in insufficient quantities and at the same time it is poorly preserved. So meat, eggs, fish, shellfish and dairy products are practically the only natural sources of this vitamin. By the way, B12 is also produced in the human body. But it is absorbed in such small quantities that you have to get it with food. Luckily, products containing B12 are readily available.
Meat is the leader in the supply of cyanocobalamin. Beef and veal liver are especially rich in it. These products are recommended for every pregnant woman, because B12 protects the fetus. There is a lot of this substance in animal kidneys, lamb, pork and game.
Seafood is also very valuable thanks to high content this rare vitamin. Great sources of B12 include perch, salmon, halibut, sardines, cod, scallops, caviar and shrimp. For anemia, doctors usually recommend their patients to have “fish days.”
As for dairy production, cobalamin is present in any of its products. The absolute record holders in this regard are feta cheese, cottage cheese and fatty cheeses. But even by drinking two glasses of milk a day, you can replenish your daily requirement of vitamin B12.
Plant foods that can provide cobalamin are spinach, green onions, Chinese cabbage, beans, blue-green algae, kelp, brewer's yeast, sprouted wheat, nuts, soy derivatives. You can also eat unwashed vegetables and fruits, because they contain valuable bacteria that can produce the coveted composition. In an apple, for example, B12 is concentrated in the stem. Therefore, before throwing it away, you should chew it thoroughly.
Muesli and vitamin-enriched breakfast cereals also do an excellent job of replenishing daily dose cobalamin. Filled with milk, they are especially useful.
Vitamin B12 and products that contain it, regarding storage
Professor, head of the laboratory of vitamins and minerals Vera Kodentsova talks about how to handle products containing vitamin B12:
1. Meat and fish cannot be re-frozen. So they lose a lot of useful substances. They need to be defrosted very slowly. cold water or on the refrigerator shelf. A sudden change in temperature will destroy all vitamins.
2. Fresh vegetables, fruits and herbs lose B vitamins in the light, at home temperature and in the open air. Therefore, they need to be stored in dark, cool places. The refrigerator is the ideal place for this.
Here are a few more tricks for storing food from the experience of the Russian people:
3. Effective storage of meat: after freezing, take it out, rinse it with cold water and put it back again. An ice crust will form on the product. It will protect against loss of moisture and vitamins.
4. If it is necessary to store meat in a warm environment for several hours, it is immersed in milk. You can also wrap it in a napkin soaked in lemon juice. For loss of vitamins and taste qualities meat you don’t have to worry about for several hours.
5. If you plan to store fish in the refrigerator for about a day, then the following method is recommended. Fresh catch is thoroughly washed and dried. Then the carcasses are placed on a plate and placed in the coldest corner of the refrigerator, at a temperature of up to 5 degrees below zero.
6. Shelled nuts can be stored for about six months if you pack them in airtight bags and place them in the freezer. There is a caveat - repeated freezing of nuclei is detrimental to cobalamin.
Vitamin B12 and foods that contain it, in cooking
In 2000, American scientists led by Katherine Tucker discovered an interesting fact: when eating breakfast cereals, vitamin B12 in the body becomes much more than when consuming meat or poultry. A logical conclusion emerged: with prolonged heat treatment, vitamin B12 is destroyed. What to do, since half-raw foods are not at all appetizing? There are some secrets to preserving vitamins:
1. Fry meat and fish on a dry grill or frying pan. Frying in oil completely kills all vitamins and excess fat gives.
2. Reduce cooking time for meat in every possible way. For example, meat can be sprinkled with sugar and kept in a hot frying pan for 5 minutes on each side until all the moisture has evaporated. Then add oil and fry until crusty for another 5 minutes. The result is only 12 minutes instead of the usual 25 (if it’s liver, then 5). Vitamins remain intact and unharmed.
3. You should avoid boiling milk for a long time. Therefore, it is better to prepare porridge this way: boil the cereal in water, pour milk into it and bring everything to a boil.
4. It is good to use the oven baking method. For example, fish cooks faster in foil, and with this method the nutrients do not “escape” along with the juice.
5. Beef liver very tender. Even short frying can harm its properties. This offal is best steamed or boiled.
7. Greens should be eaten whole, without oil or sauces. Instead of cutting, it is best to tear the leaves by hand.
Vitamin B12 and foods that contain it: the best recipes
The main problem of B12 deficiency in the human body lies in the fact that this “capricious” vitamin is difficult to absorb. The following recipes from one chef will help solve this problem.
Snails
Pour boiling water over the shellfish. After their doors open, boil the seafood for 5 minutes (at this time, B12 remains stable). Mix it with pasta or stewed vegetables.
Creamy soup with crab and oysters
Remove crab meat and oyster contents. Chop celery, garlic and onion. Fry them in butter in a saucepan. Add flour to them and sauté for 2 minutes. Pour in 200 ml. white wine and simmer the contents over low heat until the liquid evaporates. Pour a liter chicken broth, add salt and pepper and cook the soup for 10 minutes. Add the potatoes and continue cooking until they are done. Add cream, seafood meat, bring to a boil and simmer for 2 minutes. Add chopped cilantro.
Spaghetti with sardines and fennel
Remove the sardines from the oil and mash with a fork. Pour olive oil into a saucepan and add chopped fennel. Sprinkle with pepper. Cover the container with oiled foil and simmer the contents for 10 minutes, stirring occasionally. Add raisins, pine nuts, sardines, cover again and cook for 10 minutes. Boil spaghetti in salted water and dry. Transfer the contents of the saucepan to a serving dish, add the pasta, stir and pepper.
Seafood and dishes made from it are a storehouse of vitamin B12. They are quickly absorbed, give a lot of pleasure, a surge of vigor and a great mood!
For an adult, 3 mcg of vitamin B12 should be consumed per day with food. If you play sports or lead an active lifestyle, then the norm can be increased by 4 times. Vitamin B12 is found mainly in animal products. Vitamin B12 must be consumed daily for normal hematopoiesis, for proper fat metabolism in the liver, for the good condition of the central nervous system, and vitamin B12 also lowers the level bad cholesterol in the blood and helps us grow.
You will find out which foods contain vitamin B12 right now:
Mackerel
Food products containing vitamin B12 include mackerel in their list. Mackerel contains the most vitamin B12 - 12 mcg per 100 grams of product. Mackerel is a healthy fish, because it contains 14 more vitamins, 7 macroelements and 10 microelements. Mackerel is 67% water. 100g of mackerel contains healthy fats – 13.1 grams and animal proteins – 18 grams. Thanks to the vitamins and minerals contained in mackerel, they are involved in the synthesis of proteins and the formation of hemoglobin, have a positive effect on the health of the heart and blood vessels, improve the condition of the skin and hair, and have a positive effect on the health of the joints.
Beef
Beef has a large amount of vitamin B12 - 2.6 mcg per 100 grams of food. Beef is rich in various vitamins (11 pieces), macroelements (7 pieces), microelements (11 pieces). Beef contains healthy proteins - 18.5 grams and not very healthy fats - 16 grams. Due to the decent amount of animal fats, you need to eat beef in moderation and then it has a positive effect on the health of the heart and blood vessels. Beef also has a good effect on work. gastrointestinal tract. Beef is good for people who lead an active lifestyle and for athletes.
Mutton
What foods also contain vitamin B12? There are 2 mcg of this vitamin per 100 g of lamb. Lamb has beneficial properties, and a decent amount of vitamins - 11 pieces. Additionally, lamb contains a large amount of minerals - 18 pieces. The calorie content of lamb is 202 calories per 100 g of food product. Regular consumption of lamb minimizes the risk of diabetes, normalizes hemoglobin levels, and has a positive effect on the functioning of the nervous system.
Watch useful video No. 1:
Cod
The list of foods with vitamin B12 includes cod. Cod is a tasty and healthy fish. It contains 1.6 mcg of vitamin B12 per 100 grams. Cod contains a large amount of vitamins - 12 pieces, macroelements - 7 pieces and 10 microelements. Fish consists of 82% water. Cod is also rich in animal proteins - 16 grams. Cod has benefits for hair, bones, and nails. The vitamins and minerals contained inside cod improve metabolism and have a good effect on the health of the heart and blood vessels. Cod can be used to prepare a large number of healthy and delicious culinary dishes.
Carp
Carp contains vitamin B12 in an amount of 1.5 mcg per 100 grams of product. Carp has a huge amount of vitamins (15 pieces), macroelements (7 pieces), microelements (11 pieces). Carp is 77% water. Carp has healthy animal proteins - 16 grams per 100 grams of product. Eat carp, because it has a positive effect on the functioning of the spinal cord and brain, and is good for the nervous system and digestion.
Chicken fillet
Where is vitamin B12 found? Of course in chicken fillet! 100 g of chicken fillet contains 0.6 mcg of vitamin B12. Chicken fillet contains a large amount of animal proteins - 23.5 g per 100 grams of product. Additionally, chicken fillet contains 12 vitamins, 8 microelements and 7 macroelements. Chicken fillet is dietary product nutrition, because per 100 g there are only 112 calories.
Egg
A chicken egg contains 0.52 mcg of vitamin B12. Chicken eggs also contain 16 vitamins, 7 macroelements and 10 microelements. A chicken egg consists of white and yolk. You need to eat yellows, no more than 2-3 pieces per week, and eat as many whites as you like. Yolks contain unhealthy fats of animal origin, so the number of yolks must be limited. But one chicken egg contains 4-6 grams of animal proteins, which we need every day. Do you know how much animal protein we need every day? 1.2 g per 1 kg of own weight, i.e. if you weigh 50 kg, you need to eat 60 grams of animal protein daily, and if you weigh 80 kg, you need to eat 96 grams of protein.
List
List of foods that contain decent amounts of B12:
- Chicken fillet
- Rabbit meat
- Cod
- Chicken eggs
- Mutton
- Mackerel
- Processed cheese
- Kefir
- Sour cream
- Cottage cheese
- Yogurt
- Beef
- Cow's milk
Watch useful video No. 2:
