Vitamin B12 is important for the nervous system, the brain, the construction of red blood cells, bones, fat utilisation, muscle function, vitality, mental freshness and metabolism.

 

For vegetarians and vegans, the vitamin B12 supply is a critical weak point, as vitamin B12 is only found in animal products. However, a purely plant-based diet does not necessarily lead to a vitamin deficiency, as the body can produce vitamin B12 itself with the help of small microorganisms if the food is combined correctly.

These microorganisms are produced during the fermentation of lactic acid and various fermentation processes. Traces of vitamin B12 are also produced in pulses through a symbiosis between plants and microorganisms. If the human body receives these vitamin traces, it can produce the vitamin itself.

The absorption of vitamin B12 in the body can be improved with sufficient folic acid. Vitamin B12 is also quite sensitive to heat, so it can be destroyed during cooking.

A healthy intestinal flora is also essential for the body's own production of vitamin B12.

Which plant-based foods contain traces of vitamin B12

Lactic acid vegetables such as sauerkraut and mixed pickles
Fermented soya products
Legumes

Optimum absorption of vitamin B12

So that the body can utilise the vitamin better and in a more targeted way, vegans in particular should pay attention to the following things.

Avoid refined carbohydrates in the form of sugar or white flour
Avoid sugar and cereal intake at the same time if possible
Avoid large amounts of concentrated protein
Drink plenty of fluids, two to three litres a day
Reduce consumption of coffee, black tea, nicotine and alcohol