There is a new reference value for Vitamin B12: This is with 4.0 micrograms (µg) per day, slightly higher than the previously recommended intake of 3.0 µg daily. The German nutrition society (DGE). Need to watch out for, especially vegetarians and Vegans, since the Vitamin is found only in animal foods.
Vitamin B12 is necessary for life: A deficiency can lead to anemia, neurological disorders, chronic fatigue, and depressive moods. Since the Vitamin is found in sufficient quantities only in animal foods, Vegans are permanently taking a Vitamin B12 Supplement to avoid deficits.
But even vegetarians sometimes too little Vitamin B12. In particular, in pregnancy and lactation, when the demand increases, women need to pay attention to a sufficient supply, and optionally a dietary Supplement. Seniors take, according to DGE is also often too little Vitamin B12. Other risk factors for deficiency are gastrointestinal disorders such as persistent Gastritis, Crohn’s disease, the removal of Parts of the stomach or intestine, as well as taking some medications.
Vitamin B12 is found in meat, fish and seafood, and in lesser amounts in milk, milk products and eggs. The reference value can be, for example, with a small glass of milk, a Cup of yogurt, an Egg and 60 grams of Camembert. Meat eaters have it easier, in just 100 grams of lean beef to 4.5 micrograms of Vitamin B12 are stuck.
Since the daily requirement of Vitamin B12 may not be of desirable accuracy, the DGE, the revised reference values as a recommended intake, but rather as estimated values. This was derived for adults on the Basis of studies in which an adequate Vitamin B12 intake based on various biomarkers was determined.
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