What flushes vitamin B12 out of the body?

Lack of awareness about the role of a well-balanced diet in shaping well-being often leads to accelerated ageing. By limiting the body's access to essential nutrients that exhibit a range of biological activities, the condition of all cells and tissues is weakened. This often results in reduced physical and mental activity, which further exacerbates the problem. An example of a compound that the body needs in small amounts but which is nevertheless important for quality of life at every stage is vitamin B12.

1. Areas of action of vitamin B12
2. Vitamin B12 deficiency - effects
3. Foods rich in vitamin B12
4. Factors limiting the availability of vitamin B12

Areas of action of vitamin B12

Vitamin B12, also known as cobalamin, is the smallest and one of the most complex nutrients in terms of its structure. It plays an important role in areas that are crucial for health, i.e. the haematopoietic and nervous systems. It participates in the production and maturation of red blood cells, enabling them to function properly.

Vitamin B12 deficiency - effects

Vitamin B12 deficiencies in the bloodstream lead to anaemia, which manifests itself in chronic fatigue, muscle weakness, impaired concentration, as well as pale skin and heart palpitations. In addition, cobalamin participates in the development and regeneration of the nervous system and in the production of compounds that regulate its functioning.

One of the important roles of this compound is its participation in the formation of myelin, a layer covering the nerves that strengthens the signals transmitted between cells in the nervous system. Too low a supply of vitamin B12 manifests itself in neuromuscular disorders, tingling and numbness in the limbs, as well as impaired cognitive function and low mood.

Foods rich in vitamin B12

The only widely available sources of easily absorbable vitamin B12 are animal products. The easiest way to supply it to the body is by eating foods such as liver, meat and dairy products. In addition, vitamin B12 is also found in fish and eggs, although eggs do not provide high bioavailability in this case.

In certain regions of the world, cobalamin can be consumed through the consumption of algae, but the content of this compound in algae is highly variable and cobalamin often occurs there in the form of a pseudovitamin, which has no biological activity. Vegan milk and meat substitutes, as well as cereal products, are increasingly enriched with vitamin B12. Highly absorbable preparations such as tablets, capsules and sublingual drops with methylcobalamin are also readily available.

Factors limiting the availability of vitamin B12

The absorption of vitamin B12 from food products is never 100%. It depends on the activity of an internal factor in the digestive tract, the production of which may be disrupted in autoimmune (malignant) anaemia or coeliac disease. Furthermore, people who abuse pharmaceuticals used to treat hyperacidity of the stomach often suffer from cobalamin deficiency. It is estimated that healthy people absorb an average of 50% of the cobalamin they consume. The factor that flushes out vitamin B12 is therefore produced by the body, which is not always within our control.