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Importance of Vitamin B12

Commonly known as the "anti-stress" vitamin, vitamin B12 is an affiliate of the vitamin B-complex group. As cobalt is one of the complex vitamins constituents, a scientific synonym for this water-soluble mineral is cobalamin.

The pivotal function of vitamin B12 is to aid in the formation of red blood cells in the human body. It is also vital for DNA replication during cell division. Vitamin B12 is an important quotient for maintaining the neurological health balance and the synthesis of myelin (a complex protein, constituting the sheath protecting nerve fibers) in particular with relation to the metabolism of fatty acids. It also enhances the activity of the immune system and the body's ability to withstand stressful conditions.

Synthetic forms are known as methyl and cyanocobalamin. It has many roles in your body and works in combination with other B vitamins. Vitamin B12 is essential for folic acid metabolism and for the health of your nervous system and red blood cells. It also plays a key role in achieving normal homocysteine levels. It is important to have adequate amounts of Vitamin B12 in order to prevent anemia (low hematocrit).

Vitamin B12 Deficiency
Unlike many of the B vitamins, vitamin B12 can be stored in your body. Normal blood levels range form 200 to900 pg/ml. A deficiency of VitaminB12 can lead to nerve damage, tingling and burning sensations and memory and cognitive decline.

A vitamin B12 deficiency is a serious disorder and indications of a deficiency of vitamin B12, when they do reach a stage where they have shown up, can be quite severe. Fatigue, paleness, anorexia, mental confusion, delusions, paranoia, weight loss, respiratory problems, etc. are just some indications that a person may have a B12-deficiency. If you do think you may have a B12-deficiency, it would be wise for you to seek the advice of a health practitioner

• Vegans are at risk because there is no Vitamin B12 in a 100% vegan diet. Other vegetarians are also at risk of Vitamin B12 deficiency.
• Acid-blocking drugs taken for ulcers or heartburn can raise gastric pH and make binding to intrinsic factors reduced.
• Aging (older than 60) is associated with reduced stomach acid and can lead to low Vitamin B12 levels.
• Taking a lot of folic acid can mask a B12 deficiency by making it look like the B12 anemia is going away.
• Nitric oxide administered by your dentist or doctor can precipitate symptoms of B12 deficiency.

The main symptom that arises from vitamin b12 deficiency is a type of anaemia that causes you to feel tired, weak and lethargic. You might also feel nauseous, constipated and become very flatulent (gas). You may also lose your appetite and suffer weight loss.

More severe cases can give vitamin b12 deficiency symptoms, which include:

• Numbness or tingling in the hands or feet
• Insomnia
• Loss of memory
• Dizziness
• Lack of balance
• Depression
• Digestive problems
• Dizziness
• Liver enlargement
• Eye problems
• Headaches
• Hallucinations
• Inflamed tongue
• Breathing difficulties
• Loss of memory
• Palpitations vNeurological damage
• Tinitus or ringing in the ears

It's also important to realise that the operation of vitamin b12 is dependent on sufficient quantities of other vitamins being present in your body so you should take care to get a balanced diet to avoid vitamin b12 deficiency symptoms.

Vitamin b12 sources

Vitamin b12 is commonly found in animal products like eggs, dairy, fish, meat and animal organs. B12 is rarely found in vegetables, which is why vegetarians and especially vegans who don't eat dairy products or meat, are especially at risk. A possible plant source of vitamin B12 has been the subject of ongoing research. However, the prominent line of thought is that traces of vitamin B12 present in plant foods is highly variable in terms of content and cannot be relied upon as safe sources. If you fall into this category then you should consider using vitamin supplements containing b12. Some findings suggest that fermented soya products, seaweeds (named nori), and algae such as spirulina all contain significant amounts of vitamin B12. However, analysis reveals that due to the presence of compounds structurally similar to vitamin B12, termed as B12 analogues, there is difficulty in distinguishing between the two forms and these cannot be utilized to satisfy dietary needs. The most prevalent view today is that plant sources of vitamin B12 are not likely to be available to humans and hence cannot be tagged as safe sources of the vitamin.

Plants only supply B-12 to humans when the soil containing B-12-producing microorganisms has not been washed from them. Vegan humans who eat only washed vegetables must take special care to supplement their diets accordingly. According to the U.K. Vegan Society, the only reliable vegan sources of B-12 are foods fortified with B-12 (including some plant milks, some soy products and some breakfast cereals), and B-12 supplements. Fortified breakfast cereals are a particularly valuable source of vitamin B-12 for vegetarians and vegans.

While lacto-ovo vegetarians usually get enough B-12 through consuming dairy products, vitamin B-12 may be found to be lacking in those practicing vegan diets who do not use multivitamin supplements or eat B-12 fortified foods, such as fortified breakfast cereals, fortified soy-based products, and fortified energy bars. Claimed sources of B-12 that have been shown through direct studies of vegans to be inadequate or unreliable include, laver (a seaweed), barley grass, and human gut bacteria. People on a vegan raw food diet are also susceptible to B-12 deficiency if no supplementation is used.

The Vegan Society, the Vegetarian Resource Group, and the Physicians Committee for Responsible Medicine, among others, recommend that vegans either consistently eat foods fortified with B-12 or take a daily or weekly B-12 supplement.

Recommended dosage of vitamin B12

The Reference Nutrient intake (RNI) as per US standards is 4.5 mcg per day for young adult men, and 3 mcg/day for young adult women. Adults above 50 are prescribed to substantiate their diets with a greater quantity of about 10 to 25 mcg per day. Vitamin B-12 is believed to be safe when used orally in amounts that do not exceed the recommended dietary allowance (RDA). The RDA for vitamin B-12 in pregnant women is 2.6 µg per day and 2.8 µg during lactation periods. There is insufficient reliable information available about the safety of consuming greater amounts of Vitamin B-12 during pregnancy.

How to treat vitamin B12 deficiency?

Folic acid can correct the anemia that is caused by a B-12 deficit. Folic acid, pyridoxine (vitamin B6), and vitamin B12 supplementation can reduce total homocysteine levels, however, this reduction does not seem to help with secondary prevention of death or cardiovascular events such as stroke or myocardial infarction in people with prior stroke. Folic acid intake from food and supplements should not exceed 1,000 ?g daily in healthy individuals because large amounts of folic acid can trigger the damaging effects of vitamin B12 deficiency. Pernicious anemia usually develops over the age of 50. It is usually caused by an inability to absorb vitamin B12 (cobalamin) that is naturally found in certain foods.

Can Diet Help The Deficiency?

Dietary changes that may be helpful, vitamin B12 is found in significant amounts only in animal protein foods - meat and poultry, fish, eggs, and dairy products. Foods high in vitamin b12 can only be obtained from animal sources, so vegetarians and vegans should ensure B12 is included in their daily vitamin supplements.

Vitamin B12 is generally stable, but prolonged cooking can destroy its food value by a considerable degree (estimated reduction of food value is by 1/3).

The most specific test for B12 status is methylmalonic acid (MMA) testing. The amount of vitamin B12 that comes out in the urine is measured by the Schilling test.

Vitamin B12 has a very low potential for toxicity, and, hence, there is no prescribed Tolerable Upper Intake Level for cobalamin. Medical experts are of opinion that it’s best to rely on food sources for the intake of vitamin B12. Vitamin B-12 supplements in theory should be avoided in people sensitive or allergic to cobalamin, cobalt, or any other product ingredients. However, direct allergy to a vitamin or nutrient is extremely rare, and if reported, other causes should be sought.

Although required in small quantities, vitamin B12 acts as a catalyst to numerous body processes and as such is vital ingredient for the human body.