La vitamine B12, aussi appelée cobalamine, est une vitamine hydrosoluble nécessaire aux globules rouges et aux cellules nerveuses. Elle intervient dans la synthèse de l’ADN. Les signes d'une carence en cobalamine peuvent être d'ordre hématologiques (macrocytose, baisse du taux sanguin d’hémoglobine et du nombre de leucocytes) ou neurologiques et psychiatriques, avec des troubles du système nerveux périphérique ou des symptômes de dépression.
Les recommandations officielles pour les apports journaliers sont de 4 µg pour les adultes. Les besoins en cobalamine sont plus élevés chez la femme enceinte et le foetus. Une attention particulière doit donc être portée aux femmes enceintes qui ont une alimentation essentiellement végétale et aux nourrissons.
Le deficit en vitamine B12 chez les végétariens et les vegétaliens
Synthétisée par des bactéries, la vitamine B12 est présente dans des aliments d'origine animale comme les viandes, poissons, coquillages et crustacés, produits laitiers, œufs. Les régimes végétariens et surtout végétaliens peuvent conduire à des déficits en vitamine B12. Il est donc conseillé de réaliser un dépistage de la carence en vitamine B12 quand on suit un régime végétarien, grâce à un test sanguin.
Lire : Manger paléo et vegan : possible avec quelques précautions
Dans La science de l'alimentation végétale, Fabien Badariotti et Léa Lebrun conseillent : "Quelle que soit l’alimentation végétarienne concernée (ovo-lacto-végétarienne ou végétalienne), de très nombreuses études pointent la nécessité d’un apport artificiel en vitamine B12 via la consommation de produits enrichis et/ou de compléments alimentaires." Ils ajoutent : "baisser sa consommation de produits animaux, même modérément, conduit facilement à passer sous le seuil des 4 μg par jour recommandés par l’Anses."
Comment prendre de la vitamine B12 ?
L'absorption de la vitamine B12 sous forme de complément alimentaire est bonne. Une cure d'attaque, avec de fortes doses de vitamine B12, peut être proposée aux personnes carencées, suivie de doses plus faibles à plus long terme. Fabien Badariotti et Léa Lebrun expliquent : "Prise en petites quantités (par exemple, 25 μg/j), la vitamine B12 sera mieux absorbée si vous l’ingérez lors d’un repas, en ayant soin de bien mâcher le complément, car la salive augmente son niveau d’absorption."
Il existe également des aliments enrichis en vitamine B12, comme des céréales pour le petit déjeuner. La spiruline et la chlorelle sont deux algues microscopiques, souvent qualifiées de "superaliments", qui apportent une molécule analogue à la vitamine B12, mais inutilisable par l'organisme. La consommation de ces microalgues ne permet donc pas de combler un déficit en vitamine B12.
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