2.10.2020
Vitamins are an integral part of our diet. These are essential micronutrients and absolutely necessary for the functioning of our body.
In the world of training, you often hear people say that they take vitamin B12.
If you're like me, you're all for good nutrition in your workout.
I wanted to go back to basics and find out more about this "popular" vitamin.
So what is it really?
The English word "vitamin" was created by the Polish researcher Kazimierz Funk from the Latin word "vita" which means "life" and from the word "amine", a "generic name given to organic compounds derived from ammonia" (OQLF , 2001).
So, it can be concluded that vitamins are vital amines.
And it is true because it cannot be done without.
The B12
Vitamin B12, or colabamine, is part of the B complex which includes "eight water-soluble (water-soluble) vitamins that play an important role in cell metabolism" (Wikipedia, 2017).
Vitamin B12 is a “water-soluble vitamin consisting of a nucleotide and a tetrapyrolic nucleus containing a cobalt atom” (OQLF, 1982).
The two main functions of vitamin B12 are to maintain healthy nerve cells and red blood cells as well as to produce DNA, which is the genetic material of cells.
Deficiency
Since the main sources of vitamin B12 are from animals, it is not uncommon for people choosing vegetarian or vegan diets to suffer from anemia.
Other people who may also be affected are heavy drinkers, smokers, pregnant and breastfeeding women, and the elderly.
These people often resort to vitamin B12 supplementation.
According to the Extenso website, “in general, a balanced diet can meet our vitamin B12 needs” (Extenso, 2012).
Also, a vitamin B12 deficiency can cause anemia, chronic fatigue, weakness, constipation, loss of appetite, mouth pain, asthma, blurred vision and oligospermia. .
According to the DRIA, the Reference Daily Dietary Allowance for adults is 2.4 µg (micrograms).
Sources
“In foods, vitamin B12 is mainly found in animal products, especially organ meats and shellfish (Passeport Santé, 2014).
Also, there are free stomach supplements. These supplements are generally recommended for people who eat little or no food of animal origin.
Benefits
- B12 is necessary for the process of converting carbohydrates into glucose. Glucose is the molecule that cells metabolize to use and produce our energy.
- B12 contributes to the regulation of the nervous system.
- It is necessary for the maintenance of the digestive system and thus would help to maintain a low level of bad cholesterol.
- B12 is essential for the regeneration of cells, including those of the skin, hair and nails.
- It would also play a role in the prevention of certain cancers: breast, colon, lung and prostate.
Important sources of vitamin B12 (partial table)
Food
Portions
Vitamin B12 (µg *)
Canned clams
100 g (3 ½ oz) (13 medium)
99 µg
Cooked beef liver
100 g (3 ½ oz)
71 µg to 83 µg
Lamb, turkey and veal kidneys and livers, braised
100 g (3 ½ oz)
37 µg to 77 µg
Tomato and clam cocktail
125 ml (1/2 cup)
39 µg
Octopus, boiled
100 g (3 ½ oz)
36 µg
(full table available on the Passeport Santé website)
Conclusion
Finally, vitamin B12 supplementation is especially necessary for people who do not consume foods of animal origin or who have a B12 deficiency.
But nothing prevents taking supplements as long as the dosage is respected if you want to have the necessary daily intake.
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