How does vitamin B12 get into the body?

The human body cannot produce vitamin B12 itself. It must therefore be supplied through food. The daily requirement for healthy adolescents and adults is around 3 micrograms, and for small children it is 1.5 micrograms. However, there are recent studies that show a requirement of 7-10 micrograms for adults. Pregnant women also have a significantly higher daily requirement. The daily amount of vitamin B12 required by the body of a healthy adult can be covered, for example, by eating one of the following foods: 100 grams of beef 100 grams of salmon 3 eggs 2 slices of Emmental cheese (40 grams) 500 milliliters of whole milk To ensure a sufficient supply of vitamin B12, fish should be on the menu one or two days a week and an egg for breakfast every now and then. Moderate consumption of meat and dairy products is also highly recommended. What happens if you have a vitamin B12 deficiency? In Central Europe, vitamin B12 deficiency is relatively rare. However, since vitamin B12 is only found in animal products, it is very difficult for vegetarians and almost never for vegans to meet their daily requirements through food. People with certain intestinal diseases such as Crohn's disease can also develop a deficiency. In addition, there are various medications that inhibit the production of stomach acid (so-called proton pump inhibitors). If there is a B12 deficiency, megaloblastic hyperchromic anemia usually occurs, an anemia accompanied by paleness and frequent tiredness. Numbness, dizziness, gastrointestinal problems or burning of the tongue can also indicate a deficiency. If such symptoms occur, a visit to the doctor is urgently recommended. What are the consequences of an overdose of vitamin B12 Since vitamin B12 is water-soluble and is excreted via the kidneys when taken in excess, an overdose generally has no consequences. However, an intravenous dose can lead to allergic reactions, which are local and usually short-lived. Despite this relatively low risk of overdose, dietary supplements containing vitamin B12 are only advisable in a few cases. However, if recommended by a doctor, they can be useful for people with symptoms of deficiency.