Why does vitamin B12 make you happy?

Vitamin B12: needed by everyone

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The vital vitamin is found almost exclusively in animal products. Those who do not consume enough B12 run the risk of serious and irreversible deficiency symptoms.

The vitamin B12 (also cobalamin) belongs to the water-soluble vitamins of the B group. Our body needs the vitamin for cell division, the production of red blood cells (erythrocytes) and the proper functioning of the nervous system. In addition, B12 is involved in various metabolic processes that have an impact on heart and vascular health (homocysteine ‚Äč‚Äčmetabolism).

Vitamin B12: Occurrence in food

Where is vitamin B12 contained? It is found primarily in animal foods such as meat (especially liver), fish, milk, and eggs. The vitamin can also be found in small quantities in plant-based products, for example in sauerkraut.

Food (100 g each)Amount of B12 in micrograms

Beef liver

65,0

Veal liver

60,0
Lamb liver35,0
caviar16,0
Oysters14,5
Rabbits10,0
mackerel9,0
herring8,5
Mussel8,5
Lean beef5,0
wild boar5,0
Trout4,5
tuna4,3
goose4,0
Redfish3,8
coalfish3,5
Camembert3,1
Emmentaler3,1
lamb3,0
Duck (breast)3,0
egg1,9

 

Daily requirement of vitamin B12 and how to cover it

Daily requirement
  • Adolescents aged 15 and over and adults: about 3 micrograms
  • Pregnant women: 3.5 micrograms
  • Breastfeeding: 4 micrograms

Adults have a daily requirement of 3 micrograms. Pregnant women need 3.5 micrograms and breastfeeding women 4 micrograms of the vital vitamin.

Anyone who eats fish and - en masse - high-quality meat once or twice a week, has an occasional breakfast egg and consumes dairy products every day can easily cover their needs.

Normally, around 2 to 5 milligrams of vitamin B12 are stored in the human body, 60 percent in the liver and around 30 percent in the muscles. Since the daily requirement is around 3 micrograms, this vitamin supply would be sufficient for around three years if the intake was interrupted. A deficiency therefore only develops after years of reduced intake. (Continued below ...)