Contents
show
Vitamin B12: What it is made of and what foods it is found in
Vitamin B12 is a chemical compound.
- Vitamin B12 consists primarily of cobalt mines.
- Its main component is the trace element cobalt. The vitamin is mainly found in meat and fish as well as in other animal products such as eggs or milk.
- It is also found in some plant products, such as sauerkraut.
The recommended daily requirement of vitamin B12
How much vitamin B12 you should consume every day depends on many factors.
- Your age plays a role.
- Pregnant women or women who are breastfeeding also have a different daily requirement for vitamin B12.
- The average daily requirement of an adult is 3 µg/day.
Vitamin B12 deficiency and what you can do about it
You can recognize vitamin B12 deficiency primarily by symptoms such as tiredness and paleness as well as a special form of anemia, in which there is a reduced number of red blood cells.
- A vitamin B12 deficiency can be triggered by a constant vegetarian or vegan diet since B12 is mainly found in animal products such as meat and fish.
- Vegans and vegetarians can use dietary supplements in the event of a vitamin B12 deficiency. People with intestinal diseases such as Crohn’s disease, persistent gastritis, or a lack of intrinsic factors can also be undersupplied.
- To prevent vitamin B12 deficiency, it is recommended to eat fish or good quality meat 2-3 times a week and to consume dairy products every day.