Vitamin B12

Overall, methylcobalamin is considered the preferred form of vitamin B12, especially for individuals who require efficient absorption and utilization of B12, such as vegans, the elderly, or those with digestive issues that may interfere with normal vitamin B12 absorption. When possible, it is advisable to choose methylcobalamin over cyanocobalamin to gain the benefits of a more natural and more usable form of vitamin B12.

Methylcobalamin and cyanocobalamin are both forms of vitamin B12 used in supplements. Here are the benefits of methylcobalamin over cyanocobalamin:

Natural form: Methylcobalamin is the natural, bioactive form of vitamin B12 in the body. In contrast, cyanocobalamin is a synthetic form that is made in the laboratory and contains a cyanide group.

Better absorption: Methylcobalamin is more easily absorbed by the body than cyanocobalamin. Once ingested, methylcobalamin can be directly converted into metabolically active forms of B12 needed by the body.

Support the Methylation Process: Methylcobalamin plays an important role in the methylation process in the body. Methylation is a biochemical reaction required for many vital functions, including DNA synthesis, neurotransmitter production, and detoxification.

Better retention: Methylcobalamin is better stored in the body than cyanocobalamin. This may help the body benefit from vitamin B12 supplementation in the longer term.

Well tolerated: Some people may not tolerate cyanocobalamin well, especially if they have difficulty breaking down and eliminating the cyanide group. Methylcobalamin is generally better tolerated and causes fewer side effects.

Vitamin B12 is one of the B vitamins and is also called cobalamin. Vitamin B12 stands for various chemical substances with the same biological effect - the so-called cobalamins. Vitamin B12 is water-soluble and is transported into the body via the intestines. A special glycoprotein (macromolecule made of protein and carbohydrate) from the stomach, the so-called "intrinsic factor", is required for absorption in the intestines.

The official health claims for vitamin B12 are as follows:
- Vitamin B12 contributes to normal energy metabolism.
- Vitamin B12 contributes to the normal functioning of the nervous system.
- Vitamin B12 contributes to normal homocysteine ​​metabolism.
- Vitamin B12 contributes to normal psychological function.
- Vitamin B12 contributes to normal red blood cell formation.
- Vitamin B12 contributes to the normal functioning of the immune system.
- Vitamin B12 helps reduce tiredness and fatigue.
- Vitamin B12 has a function in cell division.

Regular intake of foods containing vitamin B12 is important, even if the body can store it for a long time. With a balanced and varied diet, it is generally not a problem to cover the vitamin B12 requirement. However, it is more difficult for people who do not eat animal products. This is because relevant vitamin B12 deposits are found almost exclusively in animal products.

Vitamin B12 is produced by bacteria and accumulates naturally in animal products (such as liver, meat, eggs, dairy products). Vitamin B12 is also found in microbially produced foods such as sauerkraut. Seaweed such as nori and shiitake mushrooms provide varying amounts of vitamin B12. Foods of this type are the only natural sources of vitamin B12 for vegans. It is also not certain whether and how well the body can utilize the vitamin in these products.

The Federal Office of Public Health (FOPH) recommends a daily intake of 2.5µg of vitamin B12. The FOPH has not set a maximum daily dose. The daily requirement of 2.5µg of vitamin B12 can be covered with the following foods:
3 chicken eggs, raw
60 g trout, raw
100 g Emmental cheese, full-fat
300 g cottage cheese
430 g pork neck steak, raw