{"id":655122,"date":"2026-03-17T06:55:57","date_gmt":"2026-03-17T05:55:57","guid":{"rendered":"https:\/\/www.apo-discounter.pl\/blog\/?p=655122"},"modified":"2026-03-17T08:48:34","modified_gmt":"2026-03-17T07:48:34","slug":"witamina-b12-zrodla-objawy-niedoboru-skad-czerpac","status":"publish","type":"post","link":"https:\/\/www.apo-discounter.pl\/blog\/vademecum\/witamina-b12-zrodla-objawy-niedoboru-skad-czerpac\/","title":{"rendered":"Witamina B12 &#8211; \u017ar\u00f3d\u0142a, objawy niedoboru, sk\u0105d czerpa\u0107?"},"content":{"rendered":"<p><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/www.apo-discounter.pl\/blog\/wp-content\/uploads\/2026\/03\/witamina-b12-zrodla.png\" alt=\"witamina B12 \u017ar\u00f3d\u0142a\" \/><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_end\">\ufeff<\/span><\/p>\n<p class=\"teaser\">O tym zwi\u0105zku rzadko my\u015blimy w kontek\u015bcie ewentualnych niedobor\u00f3w. Tymczasem witamina B12 spe\u0142nia kluczow\u0105 rol\u0119 w utrzymaniu organizmu w zdrowiu i dobrej kondycji. Dlaczego warto dba\u0107 o jej prawid\u0142ow\u0105 poda\u017c i sk\u0105d j\u0105 czerpa\u0107?<\/p>\n<h2 class=\"post_h2\">Witamina B12 &#8211; dzia\u0142anie<\/h2>\n<div class=\"separator\"><\/div>\n<p class=\"post_content\">Kobalamina jest istotna dla organizmu, poniewa\u017c umo\u017cliwia wykonywanie pracy enzymom w wa\u017cnych dla zachowania zdrowia procesach. Jest zatem tak zwanym kofaktorem enzymatycznym niezb\u0119dnym np. do przekszta\u0142cania homocysteiny w metionin\u0119, kt\u00f3ra bierze udzia\u0142 we wspomaganiu prawid\u0142owego podzia\u0142u kom\u00f3rek czy syntezy DNA. Podwy\u017cszony poziom homocysteiny w organizmie jest niekorzystny, poniewa\u017c mo\u017ce wi\u0105za\u0107 si\u0119 ze zwi\u0119kszonym ryzykiem wyst\u0119powania chor\u00f3b sercowo-naczyniowych lub metabolicznych. Witamina B12 ma r\u00f3wnie\u017c znaczenie dla utrzymania os\u0142onek mielinowych w dobrej kondycji, poniewa\u017c umo\u017cliwiaj\u0105 one one swobodny przesy\u0142 impuls\u00f3w nerwowych mi\u0119dzy kom\u00f3rkami.<\/p>\n<p class=\"post_content\">Witamina B12 jest potrzebna do procesu dojrzewania czerwonych krwinek, kt\u00f3rych niedob\u00f3r mo\u017ce prowadzi\u0107 do wyst\u0105pienia anemii megaloblastycznej. Wspiera ponadto funkcje uk\u0142adu nerwowego i zapobiega dysfunkcji nerw\u00f3w, takich jak dr\u017cenia, neuropatia czy dr\u0119twienia.<\/p>\n<p class=\"post_content\">Kobalamina umo\u017cliwia ponadto przemiany metaboliczne zwi\u0105zane z aminokwasami i kwasami t\u0142uszczowymi.<\/p>\n<p>    <style>\r\n      a:hover {\r\n        text-decoration: none;\r\n        color: #333333;\r\n      }\r\n      .wrapper {\r\n        overflow: hidden;\r\n      }\r\n      .products {\r\n        box-sizing: border-box;\r\n        width: 100%;\r\n        overflow: hidden;\r\n        margin: 1.25em 0;\r\n        padding: 1.25em 0;\r\n        border-top: solid 2px;\r\n        border-bottom: solid 2px;\r\n      }\r\n      .products__title {\r\n        text-align: center;\r\n        color: #333333;\r\n        font-size: 22px;\r\n\t\t margin-bottom:1.2em;\r\n      }\r\n      .products__wrapper {\r\n        display: flex;\r\n        flex-wrap: nowrap;\r\n        \/* width: 300%; *\/\r\n      }\r\n      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    font-weight: bold;\r\n        transition: 0.5s;\r\n      }\r\n      \r\n      .product__link:hover {\r\n        text-decoration: none;\r\n      }\r\n\r\n      @media only screen and (min-width: 900px) {\r\n        .products {\r\n          width: 100%;\r\n        }\r\n        .products__wrapper {\r\n          width: 100%;\r\n        }\r\n        .product {\r\n          min-width: 25%;\r\n          padding: 0 5px;\r\n        }\r\n        .product__btn {\r\n          font-size: 16px;\r\n          height: 30px;\r\n        }\r\n\t\t .product__link:hover .product__btn {\r\n        background-color: #fff;\r\n        color: #ffba31;\r\n        border: 2px solid #ffba31;\r\n      }\r\n      }\r\n      @media only screen and (min-width: 901px) and (max-width: 1200px) {\r\n        .product {\r\n          min-width: 33%;\r\n        }\r\n      }\r\n    <\/style>\r\n    <section class=\"products\">\r\n      <div class=\"products__title\">Polecane produkty<\/div>\r\n      <div class=\"products__wrapper\">\r\n        <div class=\"product\">\r\n          <a\r\n            href=\"https:\/\/www.apo-discounter.pl\/entitis-pastylki-smak-truskawkowy-30-pzn-08300032\"\r\n            class=\"product__link\"\r\n          >\r\n            <img decoding=\"async\"\r\n              src=\"https:\/\/www.apo-discounter.pl\/images\/product_images\/thumbnail_images\/08300032.jpg\"\r\n              alt=\"\"\r\n              class=\"product__img\"\r\n            \/>\r\n            <div class=\"product__name\">ENTitis pastylki smak truskawkowy<\/div>\r\n            <div class=\"product__price\">46.99<\/div>\r\n            <button class=\"product__btn\">Sprawd\u017a<\/button>\r\n          <\/a>\r\n        <\/div>\r\n        <div class=\"product\">\r\n          <a\r\n            href=\"https:\/\/www.apo-discounter.pl\/artresan-efekt-kapsulki-30-pzn-08300015\"\r\n            class=\"product__link\"\r\n          >\r\n            <img decoding=\"async\"\r\n              src=\"https:\/\/www.apo-discounter.pl\/images\/product_images\/thumbnail_images\/08300015.jpg\"\r\n              alt=\"\"\r\n              class=\"product__img\"\r\n            \/>\r\n            <div class=\"product__name\">Artresan Efekt kapsu\u0142ki<\/div>\r\n            <div class=\"product__price\">56.99<\/div>\r\n            <button class=\"product__btn\">Sprawd\u017a<\/button>\r\n          <\/a>\r\n        <\/div>\r\n        <div class=\"product\">\r\n          <a\r\n            href=\"https:\/\/www.apo-discounter.pl\/piascledine-100-mg-200-mg-30-pzn-08300014\"\r\n            class=\"product__link\"\r\n          >\r\n            <img decoding=\"async\"\r\n              src=\"\thttps:\/\/www.apo-discounter.pl\/images\/product_images\/thumbnail_images\/08300014.jpg\"\r\n              alt=\"\"\r\n              class=\"product__img\"\r\n            \/>\r\n            <div class=\"product__name\">ENTitis pastylki smak truskawkowy<\/div>\r\n            <div class=\"product__price\">56.99<\/div>\r\n            <button class=\"product__btn\">Sprawd\u017a<\/button>\r\n          <\/a>\r\n        <\/div>\r\n        <div class=\"product\">\r\n          <a\r\n            href=\"https:\/\/www.apo-discounter.pl\/fitolizyna-pasta-doustna-100g-pzn-08300052\"\r\n            class=\"product__link\"\r\n          >\r\n            <img decoding=\"async\"\r\n              src=\"\thttps:\/\/www.apo-discounter.pl\/images\/product_images\/thumbnail_images\/08300052.jpg\"\r\n              alt=\"\"\r\n              class=\"product__img\"\r\n            \/>\r\n            <div class=\"product__name\">Fitolizyna pasta doustna<\/div>\r\n            <div class=\"product__price\">19.99<\/div>\r\n            <button class=\"product__btn\">Sprawd\u017a<\/button>\r\n          <\/a>\r\n        <\/div>\r\n      <\/div>\r\n    <\/section><br \/>\n<script type='text\/javascript'>\nvar id = \"609132\";\nvar title = \"Polecane produkty\";\nvar wert = \"08305280\";\nvar wert1 = \"08302188\";\nvar wert2 = \"08302051\";\nvar wert3 = \"08301624\";<\/script><!-- start Woody Code Snippets CSS and JS -->\n<script type=\"text\/javascript\">\n\/\/console.log(wert);\r\nconst injectProducts = function () {\r\ndocument.querySelector(\"div.products__title\").textContent = title\r\nconst pzns = [wert, wert1, wert2, wert3];\r\n      const url = \"https:\/\/www.apo-discounter.pl\/blog\/pl\/\";\r\n      const templateLink = document.querySelectorAll(\".product__link\");\r\n      const templateImg = document.querySelectorAll(\".product__img\");\r\n      const templateName = document.querySelectorAll(\".product__name\");\r\n      const templatePrice = document.querySelectorAll(\".product__price\");\r\n      const articleURL = document.URL;\r\n      const articleTitle = articleURL\r\n        .substring(\r\n          articleURL.lastIndexOf(\"\/\", articleURL.length - 2),\r\n          articleURL.length\r\n        )\r\n        .replaceAll(\"\/\", \"\");\r\n      const utm 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document.querySelector(\"div.products__wrapper\");\r\nconst products = document.querySelectorAll(\"div.product\");\r\nconst scrollArea = productsWrapper.scrollWidth-productsWrapper.clientWidth;\r\nlet width = 0;\r\nlet xStart= 0;\r\nlet xEnd = 0;\r\nlet transformX = 0;\r\nlet xLeft = 0;\r\n\r\n\/\/ products.forEach(p => {\r\n\/\/     width =+ p.clientWidth;\r\n\/\/ })\r\nconst setTransform = function() {\r\n    productsWrapper.style.transform = `translate(${transformX}px)`;\r\n};\r\n\r\nconst scroll = function (e) {\r\nif(transformX >= -(scrollArea)|| transformX == -0) {\r\n    transformX = e.touches[0].clientX - xStart + xLeft; \r\n    setTransform();\r\n    if (transformX < -(scrollArea)) {\r\n        transformX = -(scrollArea); \r\n        setTransform();\r\n    } \r\n    if(transformX>0) {\r\n        transformX = 0;\r\n        setTransform();\r\n    }  \r\n} \r\n};\r\n\r\nproductsWrapper.addEventListener('touchmove', scroll);\r\n\r\nproductsWrapper.addEventListener('touchstart', (e)=> {\r\n    xStart = e.changedTouches[0].clientX;\r\n});\r\n\r\nproductsWrapper.addEventListener('touchend', (e)=> {\r\n    xLeft = transformX\r\n    \r\n});\r\n\n<\/script>\n<!-- end Woody Code Snippets CSS and JS -->\n<\/p>\n<h2 class=\"post_h2\">Objawy niedoboru witaminy B12<\/h2>\n<div class=\"separator\"><\/div>\n<p class=\"post_content\">Niedobory kobalaminy mo\u017cna odczuwa\u0107 na przyk\u0142ad pod postaci\u0105 nadmiernego zm\u0119czenia. S\u0105 to takie objawy jak senno\u015b\u0107, os\u0142abienie, ale r\u00f3wnie\u017c blado\u015b\u0107 sk\u00f3ry i zadyszka przy typowych dla siebie aktywno\u015bciach. Pod k\u0105tem pracy uk\u0142adu nerwowego mo\u017cna odczuwa\u0107 dr\u0119twienie i mrowienie ko\u0144czyn, problemy z funkcjami poznawczymi, np. pami\u0119ci\u0105 czy koncentracj\u0105, a tak\u017ce zaburzenia r\u00f3wnowagi i rozdra\u017cnienie. Niekt\u00f3re z powy\u017cszych symptom\u00f3w zwi\u0105zane s\u0105 z rozwijaj\u0105c\u0105 si\u0119 anemi\u0105, kt\u00f3ra wynika z niedostatecznej poda\u017cy tlenu do tkanek przez czerwone krwinki. Anemia mo\u017ce by\u0107 r\u00f3wnie\u017c odczuwana jako b\u00f3le i zawroty g\u0142owy, ko\u0142atanie i szybsze bicie serca, obni\u017cenie temperatury st\u00f3p i d\u0142oni.<\/p>\n<p class=\"post_content\">Te objawy mog\u0105 mie\u0107 \u017ar\u00f3d\u0142o nie tylko w niedoborach <a href=\"https:\/\/www.apo-discounter.pl\/witamina-b12-tabletki-i-ampulki-c-1187\">witaminy B12<\/a> czy innych witamin z grupy B, dlatego je\u015bli si\u0119 pojawiaj\u0105 bez znanej nam przyczyny, powinni\u015bmy skonsultowa\u0107 si\u0119 z lekarzem w celu ustalenia dalszej \u015bcie\u017cki post\u0119powania, np. wykonania bada\u0144 laboratoryjnych celem okre\u015blenia niedobor\u00f3w czy ustalenia zmian w diecie i suplementacji.<\/p>\n<h2 class=\"post_h2\">\u0179r\u00f3d\u0142a witaminy B12<\/h2>\n<div class=\"separator\"><\/div>\n<p class=\"post_content\">G\u0142\u00f3wnym \u017ar\u00f3d\u0142em witaminy B12 jest mi\u0119so, przede wszystkim czerwone. Najwi\u0119cej kobalaminy znajduje si\u0119 w podrobach i w\u0105trobie, wo\u0142owinie i wieprzowinie. Osoby gustuj\u0105ce w produktach morskich mog\u0105 j\u0105 czerpa\u0107 z ryb, ma\u0142\u017c i innych owoc\u00f3w morza. Kobalamin\u0119 znajdziemy te\u017c w mi\u0119sie bia\u0142ym, tj. w drobiu oraz w nabiale. Osoby zdrowe spo\u017cywaj\u0105ce produkty odzwierz\u0119ce, w tym mi\u0119so, rzadko cierpi\u0105 na niedobory tego zwi\u0105zku, co nie znaczy, \u017ce si\u0119 one nie zdarzaj\u0105.<\/p>\n<p class=\"post_content\">Nieco inaczej kwestia poda\u017cy kobalaminy wygl\u0105da u os\u00f3b stosuj\u0105cych diet\u0119 wegetaria\u0144sk\u0105 i wega\u0144sk\u0105. Osoby spo\u017cywaj\u0105ce jaja i nabia\u0142 mog\u0105 przynajmniej w pewnym stopniu j\u0105 otrzymywa\u0107 z diety, natomiast weganie cz\u0119sto musz\u0105 wspomaga\u0107 si\u0119 tak zwan\u0105 \u017cywno\u015bci\u0105 fortyfikowan\u0105 oraz suplementami diety. Przed w\u0142\u0105czeniem suplement\u00f3w zaleca si\u0119 wykonanie bada\u0144 laboratoryjnych i konsultacj\u0119 z lekarzem w celu ustalenia d\u0142ugofalowego post\u0119powania dietetycznego.<\/p>\n<h2 class=\"post_h2\">Jaka forma witaminy B12?<\/h2>\n<div class=\"separator\"><\/div>\n<p class=\"post_content\">W\u015br\u00f3d r\u00f3\u017cnych form kobalaminy wyr\u00f3\u017cniamy:<\/p>\n<ul>\n<li>hydroksykobalamin\u0119<\/li>\n<li>cyjanokobalamin\u0119<\/li>\n<li>metylokobalamin\u0119 oraz<\/li>\n<li>adenozylokobalamin\u0119.<\/li>\n<\/ul>\n<p class=\"post_content\">Adenozylokobalamina wyst\u0119puje w naturalnej formie w \u017cywno\u015bci i jest to forma biologicznie aktywna, tj. nie musi by\u0107 przeksztalcana w organizmie i jest dost\u0119pna kom\u00f3rkom praktycznie od razu. Tak\u0105 form\u0105 jest r\u00f3wnie\u017c metylokobalamina.<\/p>\n<p class=\"post_content\">Cyjanokobalamina i hydroksykobalamina w kom\u00f3rce s\u0105 przekszta\u0142cane w form\u0119 dost\u0119pn\u0105 przez bia\u0142ka wytwarzane na podstawie informacji zapisanej w genach. Cyjanokobalamina jest form\u0105 syntetyczn\u0105, natomiast hydroksykobalamina wyst\u0119puje w naturze.<\/p>\n<h2 class=\"post_h2\">Witamina B12 &#8211; co warto wiedzie\u0107?<\/h2>\n<div class=\"separator\"><\/div>\n<p class=\"post_content\">Witamin\u0119 B12 organizm mo\u017ce magazynowa\u0107, wi\u0119c niedobory u wi\u0119kszo\u015bci os\u00f3b mog\u0105 wytwarza\u0107 si\u0119 przez d\u0142ugi czas. Powodem niedoboru mo\u017ce by\u0107 nie tylko dieta uboga w produkty j\u0105 zawieraj\u0105ce ale r\u00f3wnie\u017c zaburzenia wch\u0142aniania witamin, kt\u00f3re mog\u0105 wynika\u0107 z dysfunkcji uk\u0142adu pokarmowego, schorze\u0144 (np. choroby Le\u015bniowskiego-Crohna) lub przebytych operacji kt\u00f3rego\u015b jego odcinka (np. operacji bariatrycznej).<\/p>\n<p class=\"post_content\">Przy identyfikacji niedobor\u00f3w istotn\u0105 rol\u0119 odgrywaj\u0105 r\u00f3wnie\u017c leki stosowane przewlekle, kt\u00f3re mog\u0105 utrudnia\u0107 wch\u0142anianie witaminy z po\u017cywienia, np. inhibitory pompy protonowej czy metformina. Ponadto, nie zawsze brak anemii oznacza brak niedoboru \u2013 mo\u017ce si\u0119 on objawia\u0107 neurologicznie nawet je\u015bli anemia nie jest wyra\u017anie diagnozowalna. D\u0142ugotrwa\u0142e niedobory mog\u0105 by\u0107 czynnikiem ryzyka chor\u00f3b serca, czasowych trudno\u015bci z zap\u0142odnieniem czy przewlek\u0142ych zaburze\u0144 pracy uk\u0142adu nerwowego.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\ufeff\ufeff O tym zwi\u0105zku rzadko my\u015blimy w kontek\u015bcie ewentualnych niedobor\u00f3w. Tymczasem witamina B12 spe\u0142nia kluczow\u0105 rol\u0119 w utrzymaniu organizmu w zdrowiu i dobrej kondycji. Dlaczego warto dba\u0107 o jej prawid\u0142ow\u0105 poda\u017c i sk\u0105d j\u0105 czerpa\u0107? Witamina B12 &#8211; dzia\u0142anie Kobalamina jest istotna dla organizmu, poniewa\u017c umo\u017cliwia wykonywanie pracy enzymom w wa\u017cnych dla zachowania zdrowia procesach. [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":655123,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1270,447,399,1264,134,1,375],"tags":[],"class_list":["post-655122","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-leki-i-suplementy","category-porady","category-profilaktyka","category-vademecum","category-zdrowe-odzywianie","category-zdrowie","category-zdrowie-w-kuchni"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Witamina B12 \u017ar\u00f3d\u0142a, dzia\u0142anie, objawy niedoboru witaminy B12 - Apo-Discounter.pl<\/title>\n<meta name=\"description\" content=\"Witamina B12 spe\u0142nia kluczow\u0105 rol\u0119 w utrzymaniu organizmu w zdrowiu i dobrej kondycji. 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