As part of a healthy diet, it is important to get all the nutrients your body needs. This also includes micronutrients and vitamins.
There are guidelines for all of these nutrients, which you can use as a guide to your food intake in order to supply your body with all the important nutrients.
4.0 micrograms of vitamin B12 per day
The German Nutrition Association (DGE) reports that the recommended reference value for vitamin B12 is 4.0 micrograms (micrograms) per day.
This number has been increased somewhat in recent years.
Small amounts are also found in milk and dairy products, as well as in eggs. The reference value can be achieved with a cup of yogurt, an egg, or a small cup of milk.
Vitamin B12 is essential for life
You should definitely avoid vitamin deficiency. It can be anemia, nervous disorders, as well as chronic diseases It causes fatigue and depression.
Therefore, people who cannot consume adequate amounts of vitamin B12 through animal products have to overcome this deficiency by consuming it. Preparations The balance.
Vitamin intake is also especially important for women during pregnancy and breastfeeding, as the need is greatly increased while eating.
Older adults should also ensure that they consume adequate amounts of vitamin B12.
Food supplements make up for the deficiency
However, there are a few other factors that can contribute to a deficiency. These include gastrointestinal diseases, gastritis, Crohn’s disease, and the use of certain medications.
Daily vitamin B12 requirements cannot be determined with exact precision. This is why DGE only offers the new reference amount of 4.0 μg as an estimate.
This applies to adults and has been determined on the basis of studies in which the appropriate daily dose of vitamin B12 has been determined using various criteria.
If you are concerned about the possibility of a deficiency, contact your doctor. Even if you change your diet to vegetarian, it is recommended that you familiarize yourself with taking vitamin B12 supplements.