The Basics of Vitamin B-12

Vitamin B-12 is one of the B-Complex vitamins and is also known as Cobalamin. It is important for the normal functioning of the brain, nervous system and for the formation of red blood cells. It helps keep the red blood cells healthy which helps prevent heart disease and helps keep the immune system functioning at its maximum level. It is involved in the metabolism of every cell of the body, especially affecting the DNA synthesis and regulation.

Vitamin B-12 is also essential in fatty acid synthesis and energy production or the process that converts the carbohydrates, fats and proteins from food into energy. This vitamin is also important in maintaining the nervous system. All nerves are surrounded by a fatty protective covering made up of a complex protein called myelin.

If a deficiency occurs, DNA production is disrupted and abnormal cells are produced. This results in anaemia. Symptoms of anaemia include excessive tiredness, breathlessness, listlessness, pallor, and poor resistance to infection. Other symptoms might include a smooth, sore tongue and menstrual disorders. Prolonged deficiency can lead to nerve degeneration and irreversible neurological damage.

When a deficiency occurs, it's most commonly linked to a failure to effectively absorb the vitamin from the intestine rather than a dietary deficiency. This is bound to the protein in food. Hydrochloric acid in the stomach releases it from proteins in foods during digestion.

Absorption of Vitamin B-12 requires the secretion from the cells lining the stomach of a glycoprotein, known as intrinsic factor. The intrinsic factor complex is then absorbed in the small intestine in the presence of calcium. Certain people are unable to produce intrinsic factor and the subsequent anaemia is treated with injections of Vitamin B-12.

The old Recommended Daily Amounts (RDA's) have been replaced by the term Reference Nutrient intake (RNI). The RNI is the amount of nutrient which is enough for at least 97% of the population.

Reference Nutrient Intakes for Vitamin B-12, micrograms/day by age.

- 0 to 6 months 0.3 micrograms

- 7 to 12 months 0.4 micrograms

- 1 to 3 yrs 0.5 micrograms

- 4 to 6 yrs 0.8 micrograms

- 7 to 10 yrs 1.0 micrograms

- 11 to 14 yrs 1.2 micrograms

- 15 + yrs 1.5 micrograms

- Breast feeding women 2.0 micrograms

The vitamin has very low toxicity and exceeding the RNI is not considered to be dangerous.

The only verified unfortified sources are meat, dairy products and eggs. There has been plenty of research into possible plant food sources like soya products, seaweeds and algae, but analysis found no significant Vitamin B-12.

Strict vegetarians or vegans are likely to require supplements if they do not eat any animal products. Some sources for vegetarians are dairy products, free-range eggs, milk, vegetarian cheddar cheese, hard boiled eggs. Many vegan foods are actually supplemented with Vitamin B-12. These include yeast extracts, Vecon vegetable stock, veggieburger mixes, textured vegetable protein, soya milks, vegetable and sunflower margarines, and breakfast cereals.

Denise Villani an author and the webmaster of several websites and article directories. Find more articles and information on vitamins by visiting BestVitaminStuff.info.

Symptoms of Vitamin D Deficiency
When vitamin D is severely deficient in diets it can cause osteomalacia in adults and rickets in children. Individuals suffering from lesser degrees ...

The Benefits of Liquid Vitamin C
Liquid vitamin C is an important nutritional supplements to many of us. Most people probably already have an idea that vitamin C is crucial to the bod...

The Hidden Facts On Vitamin C
Vitamin C has been around as a supplement for years. In earlier times, it was known that fresh citrus fruit could cure scurvy. Yet, health practitione...

Are You Getting Enough Vitamin D
With the increasing amount of studies and information on the benefits of Vitamin D, scientists are now suggesting that the daily intake be as high as ...

Vitamin C Overdose - Is it Possible?
"Excess of anything is bad." This includes Vitamin C. This vitamin is recommended for a supplement in nearly every doctor's office, TV ad, and print a...

Vitamin D Needs Higher in Winter
Sometimes we get lucky: even in the deep of winter we often have brilliant sunny days. These bright days can make us feel better, but even a sunny wi...

Vitamin B2 Or Riboflavin - What Are Its Benefits?
Vitamin B2 is also commonly known as Riboflavin or Vitamin G. This water soluble vitamin is found in most plant and animal tissue and belongs to the B...

Vitamin B6 Or Pyridoxine - What Role Does This Vitamin Play In The Human Body?
Vitamin B6 is a water soluble vitamin and a part of the B-complex family. It is also commonly referred to as Pyridoxine or Pyridoxal Phosphate. Due to...

Health Benefits Of Vitamin E
Vitamin E, also called alpha-tocopherol, is believed to reduce plaque buildup and preliminary research has led to beliefs that it may help delay coron...

Vitamin D is for "Doggonit, Don’t Get the Holiday-Winter Blues!"
The winter months and holiday season can be loaded with stress. There's much more on our plates during this season than any other time of the year.Bes...

Magnesium Supplement - Vital Mineral To Our Body, But Usually Neglected By Many
Magnesium is a mineral that is essential for every biochemical process that takes place, a shortfall of magnesium will affect just about every part of...

Do You Really Want That Vitamin?
A study published in the Journal of the American Medical Association suggests that daily vitamin supplements taken by millions of people could be incr...

Vitamin B Functions - Sources and Deficiencies
Vitamin B refers to a group of 8 vitamins. They are vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), vitamin B5 (Pantothenic acid)...

The Autism B12 Vitamin Connection?
There are many different types of treatments that parents can try when they have a child with autism, however some can be controversial. Autism B12 vi...

Vitamins - Just the Facts Please!
We all want to look good, feel good and feel energized. We search the stores looking for the miracle vitamin or supplement to give us good health and...

This entry has been filed under Supplements And Health and currently has