The water-soluble vitamin B12 is involved in a number of metabolic processes. For example, it contributes to the building of proteins and the formation of red blood cells and is essential for the breakdown of various fatty acids. The recommended daily requirement is 3 µg.
Healthy people with a balanced diet usually get enough vitamin B12 through their diet. Since vitamin B12 occurs primarily in foods of animal origin, a long-term vegan diet can lead to a deficiency. Chronic intestinal diseases can also promote an undersupply. Symptoms that can occur with a deficiency in vitamin B12 are anemia and the associated paleness, fatigue, and nerve disorders.
Foods high in vitamin B12
Vitamin B12 is particularly rich in animal foods such as liver, dairy products and eggs. Plants contain practically no vitamin B12.