What is vitamin B12?
Vitamin B12, also called cobalamin, is necessary for the production of red blood cells, these are responsible for the transport of oxygen through the body. B12 is also needed for a good functioning of the nervous system.
With a shortage of this vitamin you have a high risk of getting anaemia. Symptoms belonging to this are fatigue, dizziness, heart palpitations and a ringing in the ears. Other symptoms of a deficit are numbness in the fingers, memoryless, problems with coordination and muscle weakness in the legs.
Vegetarians and vegans have a higher risk of developing a shortage, because vitamin B12 is found mostly in animal products. Yet, overal, a shortfall of this vitamin does not happen quickly. Our bodies can save up the surplus we have at a given moment and use it in times of deficit.
The recommended amount of vitamin B12 is 2,8 micrograms per adult per day.
Where do I get Vitamin B12 from?
Vitamin B12 can be found in all kinds of food:
- (cow) Liver [90 micrograms per 100 grams]
- Nori (seaweed) [77 micrograms per 100 grams]
- Mussels [19 micrograms per 100 grams]
- Sardines [12 micrograms per 100 grams]
- Mackerel [8,5 micrograms per 100 grams]
- Herring [8,5 micrograms per 100 grams]
- Trout [8 micrograms per 100 grams]
- Pollock [3,2 micrograms per 100 gram]
- Salmon [3 micrograms per 100 grams]
- Old cheese [2,4 micrograms per 100 grams]
Vitamin B12 is necessary for a lot of crucial activities that take place in your body.
Your blood supply, your muscles, your nervous system, they need you to eat your vitamins every day.
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