Vitamin- og mineral guiden

B12 vitamin (cobalamin)

B12 vitamin (cobalamin)

B12 vitamin er betegnelsen for en gruppe kemisk beslægtede stoffer, der alle har vitaminaktivitet. De kaldes også cobalaminer. Biosyntesen af den grundlæggende struktur sker ved hjælp af bakterier, som findes mange steder i naturen.
Optagelsen af B12 vitamin fra kosten kræver proteinet intrinsic factor, der dannes i mavesækkens slimhinde. Intrinsic factor binder sig til B12 vitaminet og transporterer det ind i kroppen fra tyndtarmen.


Generelt er det vanskeligere at optage B12 vitaminet i forhold til andre vitaminer, og evnen forringes med alderen.
B12 vitamin lagres i leveren op til flere måneder, og vi kan også genbruge det B12 vitamin, som vi optager.
Colibakterier i tyktarmen producerer også B12 vitamin, men der er uenighed om optagelsen, da den som nævnt foregår i tyndtarmen og kræver bærestoffet intrinsic factor.
Under kogning og stegning af maden er det kun omkring 10 procent, som går tabt.
I tilskud og lægemidler er doserne ofte ret høje for at sikre en tilstrækkelig optagelse, og her findes B12 vitamin på forskellige former
Cyanocobalamin er syntetisk og indeholder cyanid, der er giftigt.
Methylcobalamin, som koster mere at fremstille, er ikke giftigt.

Funktioner og betydning for

Mangler og dårlig udnyttelse forårsages af

Mangelsymptomer

Mangler er som regel længe om at udvikle sig, da vi kan genbruge vitaminet og lagre det i forholdsvis lang tid. Mangler kan både optræde i en lettere og sværere grad. Nogle får først symptomer fra nervesystemet, mens andre får symptomer på blodmangel.

B12 vitaminmangel kan udvikler to former for blodmangel/anæmi.

Der kan desuden optræde:

Børn af mødre på ensidig eller vegetarisk kost risikerer at få B12 vitaminmangel, som kan medføre nedsat vækst, anæmi og i værste fald mental retardering.

Mangel på B12 vitamin optræder ofte sammen med mangel på folinsyre.

Blodprøver og diagnose

B12-vitaminmangel kan afsløres gennem en blodprøve.

Kilder

Især animalske kilder som lever, kød, fisk, æg og mejeriprodukter

Okselever/svinelever

110/40

Muslinger 10
Laks 6
Hele æg/kalkun 2
Ost 1,5

Anbefalet daglig tilførsel

Voksne 11 år og opefter: 2,5 mikrogram
Børn 1-10 år: 1 mikrogram
Gravide: Vegetarer og veganere bør tage tilskud.

Øget behov

Ved perniciøs anæmi bør der gives indsprøjtninger

Vigtigt at vide

Tilskud bør som regel indtages med andre B-vitaminer og adskilt fra syreneutraliserende medicin.

Overdosering – bivirkninger

Der er ikke observeret bivirkninger ved selv store doser. Ved indsprøjtning i blodbanen kan der optræde en allergisk reaktion.

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