Vitamin B12, also called cobalamin, is involved in the formation of red blood cells, in the function of the nervous system and in energy metabolism. It is found almost exclusively in animal foods such as meat, fish, eggs and dairy products, which is why an adequate intake needs particular attention on a purely plant-based diet.
The body can store vitamin B12 in the liver for a long time, so a deficiency often becomes noticeable only after months or years. Typical signs include tiredness or changes in the blood count, which can only be reliably assessed by a medical examination.
Relevance for nutrition and sport
An adequate vitamin B12 status is important for general performance and recovery, as the vitamin is involved in fundamental metabolic processes. People who follow a vegan diet are considered an at-risk group for deficiency, since plant foods contain practically no vitamin B12.
A vitamin B12 supplement, especially in the case of persistently low blood values, should be agreed with medical or nutritional advice, as requirement and suitable dose differ from person to person. The overview vitamins tells you more about vitamins of particular relevance for sport and nutrition. Anyone who eats mainly plant-based foods should keep a close eye on their own vitamin B12 status.
