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Vitamin B12: What it is and How it Works

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.
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Written by John Myers

Professional Chef with 25 years of industry experience at the highest levels. Restaurant owner. Beverage Director with experience creating world-class nationally recognized cocktail programs. Food writer with a distinctive Chef-driven voice and point of view.

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