The indispensable vitamin B12: A holistic guide

Research into the vitamin is a story of medical curiosity and innovation, shaped by the desire to treat pernicious anemia. Key moments include:

• 1920s: George Whipple demonstrates that eating liver can improve pernicious anemia.
• 1934: George Minot and William Murphy receive the Nobel Prize for their work on liver diet as a treatment for pernicious anemia.
• 1940s: Isolation and identification of vitamin B12.

The vitamin is available in various forms, including

• Cyanocobalamin: Stable and often used in dietary supplements.
• Methylcobalamin and adenosylcobalamin: Bioactive forms that are more easily utilized by the body.

Dosage depends on individual factors, but general guidelines are:

• Adults: 2.4 µg per day
• Pregnant women: 2.6 µg per day
• Breastfeeding women: 2.8 µg per day

Vitamin B12 can help treat or prevent various health problems, including

• Pernicious anemia
• Memory disorders
• Reducing the risk of cardiovascular disease

Other substances can also promote health:

• Folic acid and vitamin B6: Improve the absorption and effectiveness of B12.
• Omega-3 fatty acids: Support overall health.
• Nettle and spirulina: Known for their restorative properties, although spirulina is not a reliable source of B12.

The vitamin is mainly found in:

• Animal products: Meat, fish, dairy products and eggs.
• Fortified foods: An important source of B12 for vegetarians and vegans.

It is generally well tolerated, but possible side effects may include

• Skin reactions such as acne and rashes
• Restlessness and sleep disturbances
• Nausea and allergic reactions

In natural medicine, the vitamin is used to:

• Treat anemia
• Support nerve function
• Combat fatigue and strengthen the immune system

Vitamin B12 is an essential vitamin with numerous health benefits, from supporting the nervous system to preventing anemia. Its various forms and dosage options allow you to customize your intake. Although it is mainly found in animal products, fortified foods and food supplements also enable vegetarians and vegans to obtain an adequate supply. When taking them, attention should be paid to possible side effects and medical advice sought if necessary. It remains a fundamental building block for a healthy diet and a vital life.