Vitamin B12: why this essential nutrient causes so much confusion

There is still a lot of confusion surrounding vitamin B12. What exactly is it? Where does it come from? And why are so many people deficient in it? In this blog, I will take you through the facts, the misconceptions, and the importance of sufficient B12 for your health.

What is vitamin B12 actually?

Vitamin B12 – also known as cobalamin – is often seen as a vitamin that occurs naturally in animal products. But that is incorrect. B12 is not a vitamin by origin, but a bacterial product. It is therefore produced by microorganisms, not by animals.

In the past, these bacteria were abundant in nature: in the soil, in rivers, and in streams. Animals obtained B12 by ingesting these bacteria through their food or drinking water.

Why is B12 found in meat and dairy, then?

Many people think that B12 is naturally present in animal products. That is a misconception. Animals do not produce B12 themselves. They need the bacterium that produces it to do so.

Due to intensive agriculture, pesticide use, and changed living conditions, this bacterium has declined sharply in the wild. As a result, animals nowadays do not ingest sufficient amounts of these bacteria through their diet.

The result:

• Most cows and other farm animals are supplemented with cobalt, a mineral necessary for the bacterial production of B12.

• Without this supplementation, there would be hardly any B12 in meat or dairy.

In other words: the B12 in animal products is indirectly also a form of supplementation.

Can't you just supplement with B12 yourself then?

Absolutely. And that is often even more efficient and reliable than obtaining it through animal products. B12 supplements are safe, effective, and easily absorbed.

Is a B12 deficiency only a risk for vegetarians and vegans?

No. Although vegetarians and vegans always need to supplement with B12 (because plant-based foods contain no B12), a deficiency is also common among people who do eat animal products.

Possible causes are:

• Reduced absorption in the intestines

• Antacids

• Age

• Autoimmune diseases (such as pernicious anemia)

• Intestinal problems

• Alcohol consumption

• Stress and lifestyle

  
  

A deficiency is therefore not exclusive to people who eat plant-based.

Why is B12 so important?

Vitamin B12 plays a crucial role in multiple bodily processes. A deficiency can have major consequences, particularly in the neurological and cognitive areas.

Important functions of B12

• Support of the nervous system

• Formation of red blood cells

• Energy production in the cells

• Maintenance of the DNA

• Support for the immune system

• Healthy brain function and concentration

Symptoms of a deficiency

• Fatigue

• Tingling or numbness

• Concentration problems

• Dizziness

• Muscle weakness

• Mood complaints

• Heart palpitations

  
  

Because these symptoms also occur in other conditions, a deficiency is often discovered late.

My advice

For anyone who consumes few to no animal products, B12 supplementation is not a choice but a necessity. However, it can also be beneficial for others to have their B12 status checked, especially in the event of symptoms or risk factors.