「維生素B12—體內能量的火花，支持神經系統與紅血球健康的關鍵元素！」

苼莛生技雜誌 > 全能 B 群+ C 鋅鎂 5 效膠囊 > 「維生素B12—體內能量的火花，支持神經系統與紅血球健康的關鍵元素！」

維生素B12的名稱源自含鈷的「Cobalamin」，它在人體中主要參與神經系統維護和紅血球的形成。這種維生素對能量轉換過程不可或缺，而且是健康神經組織和大腦功能的基礎。儘管每天所需量不多，維生素B12的適量補充對老年人和素食者特別重要，因為他們可能更容易缺乏這種維生素。

維生素B12不僅對維持神經系統健康至關重要，還參與全體人群的細胞新生和DNA的合成，是生命活動中不可或缺的要素。它同時有助於正常的蛋白質合成和血液中紅血細胞的形成，對於防止某些類型的貧血也有重要作用。

維生素B12是什麼？

維生素B12，也稱為鈷胺素，是水溶性維生素，屬於B群維生素的一員，主要存在於動物性食品如肉類、奶製品和蛋類中。維生素B12在人體內的細胞新生、神經系統的維護及DNA的合成中扮演著至關重要的角色。

這種維生素的一個核心功能是參與紅血球的生成和維持其正常功能，這對於防止貧血極其重要。維生素B12對於能量產生和身體正常的生理功能亦不可或缺。

此外，對於老年人和素食者來說，維生素B12尤為重要，因為他們可能較易缺乏這種維生素。它還涉及到特定氨基酸和神經傳導物質的合成，這對於維護神經系統的健康和支持細胞的正常生長都至關重要。

購買連結：B群+C鋅鎂全能膠囊

為什麼要補充維生素B12？探索其6大功效

維生素B12，或稱為鈷胺素，是一種對人體至關重要的營養素，尤其是對於某些人群，如素食者、老年人及患有某些胃腸疾病的人。以下是補充維生素B12的六大功效，解釋了為什麼它對健康如此重要：

1. 促進紅血球形成與防止貧血：維生素B12是紅血球生產過程中不可或缺的元素，缺乏B12可能導致紅血球異常，進而引發貧血。

2. 支持神經系統健康：維生素B12對於維持神經細胞的髓鞘（保護層）至關重要，有助於保持神經傳導物質的正常功能，從而影響情緒調節與腦功能。

3. 增強認知功能：研究顯示，維生素B12的充足攝取與改善記憶力和認知功能相關，缺乏B12可能與認知衰退有關。

4. 支持心臟健康：B12有助於減少血液中同型半胱氨酸的水平，這是一種與心臟病風險相關的氨基酸。

5. 促進能量產生：維生素B12是細胞代謝能量不可或缺的一部分，有助於將食物轉化為可用能量，對保持日常活力至關重要。

6. 支持消化健康：B12有助於促進消化道的健康，由於它支持蛋白質的合成與分解，並有助於維持健康的胃腸道細胞。

維生素B12在人體內的儲存時間

當我們攝取維生素B12後，它在體內經過消化系統的吸收，進入血液循環中發揮作用。維生素B12的生理半衰期較長，可以達到幾天甚至數週，意味著它在體內可以存留較長時間。

因此，雖然仍需定期攝取含有維生素B12的食物以維持其生理功能，如幫助細胞分裂和DNA的合成，以及維持紅血球的健康，但不需要像維生素B9那樣頻繁補充。

缺乏維生素B12會造成什麼危害？

1. 神經系統問題：維生素B12缺乏可能導致神經功能受損，表現為手腳麻木、刺痛感、行走困難，甚至記憶力減退和認知功能障礙。

2. 貧血：B12是紅血球正常發育所必需的，缺乏時可導致特殊類型的貧血——巨幼細胞性貧血，特徵是造血異常導致的大型未成熟紅血球。

3. 心理問題：維生素B12缺乏可能與情緒問題如抑鬱和焦慮有關，並且可能對情緒調節和精神健康產生負面影響。

4. 心血管健康問題：缺乏B12可能增加同型半胱氨酸的水平，這是一種與心血管病風險增加相關的物質。

5. 身體虛弱：由於B12對能量代謝過程中扮演著重要角色，缺乏可能導致疲勞和體力下降。

6. 消化問題：B12缺乏還可能影響胃腸道的健康，導致食慾不振、體重下降和便秘等問題。

如何補充維生素B12？高含量維生素B12食物排行榜！

如何補充維生素B12？高含量維生素B12食物排行榜！

★ 蛋奶類食物排行（每100g含量）

TOP1 奶酪：3.3 µg

TOP2 雞蛋：0.89 µg

★ 貝類食物排行（每100g含量）

TOP1 貽貝：98.9 µg

TOP2 牡蠣：28.8 µg

TOP3 扇貝：1.2 µg

★ 魚類食物排行（每100g含量）

TOP1 鯖魚：19 µg

TOP2 鮭魚：18 µg

TOP3 鱒魚：7.4 µg

★ 肉類食物排行（每100g含量）

TOP1 羊肝：83.1 µg

TOP2 牛肝：70.7 µg

★ 堅果和種子類食物排行（每100g含量）

TOP1 奶酪：3.3 µg

★ 全穀類和豆類食物排行（每100g含量）

TOP1 糙米（經過強化）：0.25 µg

TOP2 黃豆（經過強化）：0.24 µg

購買連結：B群+C鋅鎂全能膠囊

哪些族群應該特別補充維生素 B12?

1. 老年人：隨著年齡增長，胃酸分泌減少，影響維生素B12的吸收。

2. 素食者和純素食者：由於維生素B12主要來源於動物性食品，完全不食用動物產品的人可能面臨維生素B12缺乏的風險。

3. 患有消化道疾病的人：如乳糜泄漏、胃切除手術等情況，均可能影響B12的吸收。

4. 孕婦及哺乳期婦女：懷孕和哺乳期間，對維生素B12的需求增加，以支持胎兒和嬰兒的健康發展。

5. 慢性酗酒者：長期過度飲酒可損害胃腸道，減少維生素B12的吸收。

6. 使用某些藥物的人：長期使用胃酸抑制劑、胰島素治療的糖尿病患者，以及使用甲氨蝶呤等抗代謝藥的患者可能需要增加維生素B12的攝入。

維生素 B12每日攝取量?

依照衛服部的「國人膳食營養素參考攝取量」B12 的每日建議攝取量為：

成人

成年男性：2.4 μg

成年女性：2.4 μg

懷孕期女性：增加0.2 μg，共2.6 μg

哺乳期女性：增加0.4 μg，共2.8 μg

兒童和青少年

0至6個月嬰兒：0.4 μg

7至12個月嬰兒：0.5 μg

1至3歲兒童：0.9 μg

4至6歲兒童：1.2 μg

9至13歲兒童：1.8 μg

14至18歲青少年：2.4 μg

維生素 B12有副作用嗎？

維生素B12通常被認為是安全的，並且即使在較高劑量下也很少報告有副作用。由於B12是一種水溶性維生素，多餘的部分通常會透過尿液排出，因此造成毒性的風險非常低。

不過，在極少數情況下，特別是透過注射大量B12時，可能會出現皮膚反應、輕微的胃腸道不適或過敏反應等副作用。因此，建議在醫生的指導下使用B12補充劑，並遵守推薦的日攝取量。

>>看更多B群+C鋅鎂全能膠囊

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