What is vitamin B12 responsible for?
Vitamin B12 is considered a so-called coenzyme. This makes it part of an enzyme that controls reactions in the human body. The vitamin is involved in cell division and differentiation, the synthesis and modification of DNA and in various processes of the metabolism of fats, amino acids and the building blocks of proteins.
How high is the need for vitamin B12?
The German Nutrition Society (DGE) recommends a daily intake for adolescents from the age of 13 and adults of 4.0 micrograms. Higher intakes apply to pregnant women at 4.5 micrograms and breastfeeding women at 5.5 micrograms per day.
What foods contain vitamin B12?
Plant foods do not usually contain vitamin B12. However, some plant foods can produce the vitamin in conjunction with certain bacteria. Sauerkraut, for example, can contain vitamin B12 due to fermentation processes during production. Tuberous and root vegetables, if they live in symbiosis with nodule bacteria that produce the vitamin, may also contain traces of the vitamin. Shiitake mushrooms also contain the vitamin, but the content is subject to strong fluctuations.
Vitamin B12: Conclusion
Vitamin B12 is not sufficiently present in plant foods. For vegans and vegetarians, a suitable preparation is therefore recommended.