Vitamin B12 (Cobalamin) - Benefits, Deficiency Symptoms And Food Sources

Vitamin B12 is the largest and most complex of all the vitamins. It is unique among vitamins in that it contains a metal ion, cobalt. For this reason cobalamin is the term used to refer to compounds having B12 activity. Methylcobalamin and 5-deoxyadenosyl cobalamin are the forms of vitamin B12 used in the human body. The form of cobalamin used in supplements, cyanocobalamin, is readily converted to 5-deoxyadenosyl and methylcobalamin.

Functions and benefits of Vitamin B12

Like the other B vitamins, Vitamin B12 is important for metabolism. It helps in the formation of red blood cells and in the maintenance of the central nervous system.

In addition, vitamin B12 prevents nerve damage, maintains fertility, and promotes normal growth and development by maintaining the fatty sheaths that cover and protect nerve endings.

Recommended Dosage for Vitamin B12

The minimum Recommended Dosage Allowance of Vitamin B12 are :-

• Adults - 2 mcg.
• Pregnant women - 2.2 mcg.

Food sources of Vitamin B12

Vitamin B12 is present in liver, organ meat, muscle meat, shellfish, eggs, cheese, fish, and can be manufactured in the body. Although milk contains B12, processing of milk may lead to destruction of the vitamin.

Deficiency Symptoms of Vitamin B12

Due the deficiency of vitamin B12 anaemia or nervous system damage can be cause. Most vegans consume enough B12 to avoid clinical deficiency. Two sub groups of vegans are at particular risk of B12 deficiency: long-term vegans who avoid common fortified foods (such as raw food vegans or macrobiotic vegans) and breastfed infants of vegan mothers whose own intake of B12 is low.

Characteristic signs, symptoms, and health problems associated with vitamin B12 deficiency include anemia, fatigue, weakness, constipation, loss of appetite, and weight loss.

Deficiency also can lead to neurological changes such as numbness and tingling in the hands and feet.