Vitamin B12 (Cobalamin)
Vitamin B12 - also known as cobalamin, is yet another member of the water-soluble B-complex family, and the last in its group to be discovered. This vitamin is essential for the proper metabolism of carbohydrates and fats and the synthesis of proteins. It also aids its cousin folic acid, another B vitamin in regulating the formation of red blood cells, and helps in the utilization of iron. Vitamin B12 prevents pernicious anemia, maintains a healthy nervous system, and helps to properly metabolize homocysteine, a naturally occurring substance linked to an increased risk of heart disease. In addition, vitamin B12 is required for proper digestion, absorption of foods, prevents nerve damage, maintains fertility, increases energy, and maintains the fatty sheaths that cover and protect nerve endings. The body stores about 70-80% of this nutrient in the liver, and as such, it is readily available when the need arises. Experts say that there is normally enough of this vitamin stored in a person's liver to last a year or longer. Best Food Sources Good sources of this vitamin include liver and other organ meats, shellfish, fish, lean meat, poultry, milk, cheese, and eggs. It is also present in sea vegetables such as nori, kelp, dulse, and kombu, and in brewer's yeast and soy products. However, the current nutritional consensus is that sea vegetables and brewer's yeast cannot be relied on as a safe source of vitamin B12 because analyses of these products found only traces of B12.
Signs of Deficiency Indeed, this vitamin has many crucial functions and although it's not some magical fountain of youth vitamin as some practitioners claimed it to be many years ago with the administration of B12 shots, it does appear to relieve many neurological and psychological problems which creates a great sense of well-being.
A deficiency in vitamin B12 can lead to the following:
Side Note: It's important to note that there have been cases of suspected Alzheimer's disease that actually turned out to be B12 deficiencies. In addition, patients with Alzheimer's show low levels of vitamin B12. Getting too much vitamin B12 has no known symptoms or toxicity.
Who Should Consider Vitamin B12 Supplementation Most people who eat meat are not likely to develop a B12 vitamin deficiency. However, a vitamin B12 deficiency can be caused by malabsorption, which is most common in older adults and, as such, respected nutritionist point out that people 50 years and up would benefit from supplementation. A vitamin B12 deficiency can also be caused by malabsorption in those with digestive disorders as well. Certain medications can deplete B12 stores in the body such as birth-control pills, stomach acid blockers, antibiotics, and some seizure medications. Therefore, if you're taking any medications, check with your physician on whether requirements of B12 need to be raised. Laxatives, alcohol, and sleeping pills may also raise requirements of this vitamin. In addition, strict vegetarians who do not eat any eggs, meat, fish, poultry, or dairy products, and do not take B12 supplements are at risk of a B12 vitamin deficiency. Babies born to women who are strict vegetarians are also at risk of a B12 deficiency. In fact, babies born to vegetarian mothers often have low reserves. However, this can be prevented by taking B12 supplements during pregnancy and nursing. Precautions and Tips on Choosing a Supplement 1. The B vitamins work together as a team. Therefore, a deficiency in one often indicates a deficiency in another. It's important to note that a vitamin B6 deficiency reduces B12 absorption and taking any one of the B complex vitamins for a long period of time can result in an imbalance of other important B vitamins. In addition, vitamin B12 should be taken in conjunction with a folic acid because they work synergistically with each other and too much of one can mask a deficiency in the other. Moreover, calcium cannot be absorbed by the body without the presence of B12. For this reason, we suggest, in general, you take your vitamin B12 as a part of a comprehensive scientifically balanced formula such as a comprehensive multivitamin and mineral supplement. Exception: If your physician has recommended higher doses for therapeutic purposes. 2. Because vitamins, minerals, and other vital nutrients work in balance and synergistically with one another, it is important that consumers select a comprehensive supplement that is scientifically formulated by a top notch scientist. 3. Take time to read the product data sheet. Does the product contain artificial flavors, colors, sweeteners, yeast, gluten, sucrose or dextrose? 4. Dietary supplements are not strictly regulated and, as such, manufacturers do not have to guarantee the safety, effectiveness, or even the true content of their products. In fact, the latest statistic is that 1 in 5 products will not have the ingredients proclaimed on the label or it harbors very harmful contaminates.
Therefore, we recommend that you select a supplement from only from pharmaceutical GMP compliant manufacturers, which adhere to the most stringent manufacturing standards. Always check with a physician before taking any dietary supplements.
Much more than Vitamin B12 at our Vitamin Information Center web-page
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