Health experts are setting a higher daily vitamin B12 requirement as a new benchmark

New reference level for vitamin B12 intake: Not only essential for vegans

The German Society for Nutrition (DGE), together with the nutritional companies from Austria and Switzerland, has revised the reference value for vitamin B12 intake. The derived estimate for adequate intake for adults is 4.0 μg per day higher than the previously recommended intake of 3.0 μg per day.

Vitamin B12 is best known as a critical nutrient for vegans. In sufficient quantities, it occurs only in animal foods. Therefore, vegans must take a permanent vitamin B12 preparation to avoid deficits. But even vegetarians take in part too little vitamin B12. Especially with increased nutrient requirements, eg. For example, during pregnancy and lactation, vegetarians should pay attention to a sufficient intake of vitamin B12 and possibly also take vitamin B12 supplements. Regardless of the intake, gastrointestinal diseases such as persistent gastritis, Crohn's disease and some medications can lead to a vitamin B12 deficiency. The removal of parts of the stomach or intestines can complicate the recording. Especially older people are at an increased risk for inadequate intake of the vitamin from the diet.

Vitamin B12 is vital and u. a. involved in cell division, blood formation, DNA synthesis as well as in the breakdown of fatty acids and amino acids such as homocysteine. Lack of vitamin B12 can lead to anemia, neurological disorders and mental disorders such as fatigue and depressive moods.

For a sufficient supply of vitamin B12, the DGE recommends regular consumption of milk and dairy products, eggs, fish, seafood, poultry and lean meats. A demand-covering vitamin B12 intake only with plant foods is not possible. The estimate can be achieved, for example, with a small glass of milk, a cup of yogurt, an egg and 60 g Camembert.

What is vitamin B12?

Vitamin B12 is the collective term for various compounds with the same biological activity and the same basic chemical structure with a Kobaltion in the center. The compounds are therefore also called cobalamins. Cobalamines are exclusively produced by microorganisms and are present in an adequate amount and a form available to humans almost exclusively in animal foods. In addition to the vitamin-active compounds, there are also so-called vitamin B12 analogues. They are z. B. contained in some plant foods such as algae or sauerkraut, but do not contribute to a sufficient supply of vitamin B12. By blocking the transport systems, they can even worsen the supply even further.

Estimates instead of recommended intake

Since the vitamin B12 requirement can not be determined with desirable accuracy, the DGE no longer states the revised reference levels for vitamin B12 intake as a recommended intake, but as estimates for adequate intake. The adult estimate was derived from studies in which adequate vitamin B12 intake was determined using various biomarkers. These include the serum status parameters (total vitamin B12 and holo-transcobalamin) and functional parameters (methylmalonic acid and homocysteine).

Estimates of vitamin B12 intake: age-dependent

Estimates of adequate intake of vitamin B12 are age-dependent: during childhood they increase from 0.5 μg / day for infants from 0 to less than 4 months to 4.0 μg / day for adolescents and adults. Pregnant and breastfeeding women have an increased need; the estimate for adequate vitamin B12 intake for pregnant women is 4.5 μg / day and for breastfeeding 5.5 μg / day. (Sb / pm)