Vitamin B12, also known as cobalamin, is found in significant amounts only in animal foods. It is found in considerable amounts in meat, especially in the liver and kidneys, as well as in clams. Vitamin B12 is also found in milk, dairy products, eggs, and fish. But what to eat if you have chosen a vegan lifestyle?
Cobalamin is an important factor in the formation of bone marrow and red blood cells, as well as in blood coagulation by platelets. It is also responsible for unhindered amino acid and fatty acid metabolism. It helps build the nervous system and ensures proper brain metabolism. Vitamin B12 stimulates cell renewal and ensures healthy growth and development of the body.
If there is a cobalamin deficiency, this can lead to disturbances in blood formation and fatigue. It can also lead to paleness and a loss of performance.
Mucositis, dizziness, or an increased tendency to bleed are also symptoms of vitamin B12 deficiency. As if that weren’t enough, nerve disorders can also occur, which manifest themselves as numbness, tingly hands or feet, and even memory disorders.
Mood swings and irritability can also occur. Visual acuity and hearing may also be impaired. This is why a supplementary intake of vitamin B12 is recommended for vegans and vegetarians.
Where does vitamin B12 occur?
Vitamin B12 only occurs in sufficient quantities in animal products, as many animals, as well as humans, have bacteria in their digestive tract that produce it. Plants are not able to produce this vitamin. However, various bacteria, especially those found in the soil, can produce cobalamin and therefore it can also be found in small amounts in foods of plant origin. Sauerkraut, for example, is produced under the influence of bacteria and therefore contains less vitamin B12.
There are many types of algae that require cobalamin for their growth. However, it is not possible for them to produce the vitamin themselves; special bacteria are used to do this for them.
However, studies have shown that freshwater algae are a good plant source of cobalamin. Why – when algae are plants and plants cannot produce vitamin B12?
According to biologist Jörg Ullmann, who has studied the science of algae in detail, there are many types of algae that need cobalamin for their growth. However, it is not possible for them to produce the vitamin themselves, and special bacteria are used to do this for them. At present, the alga “Chlorella” can be considered a good source of vitamin B12.
Not only vegans and vegetarians are recommended to consume cobalamin, but also elderly people, or people under severe stress are recommended an additional intake of vitamin B12. If you suffer from depression or diseases of the nervous system, supplementation of vitamin B12 can also be helpful.
