Vitamin B12
Discover the Many Benefits of Vitamin B12
Understanding Vitamin B12
Vitamin B12
is a member of the water soluble family of B vitamins. There are 8 members of the
vitamin B complex that are used by the human body
. According to the
Office of Dietary Supplements, vitamin B12
is necessary for the formation of red blood cells and the body's ability to use iron. Because B12 molecules contain cobalt, B12 is also known as cobalamin. Cobalamin is essential to the creation and maintenance of of the sheath which lines the nerve cells. This sheath is known as the myelin.The nervous system also relies on an adequate supply of
vitamin b12 to function appropriately, as it is an essential component in the creation and maintenance of the myelin sheath that lines nerve cells.
Vitamin B12
also works with B6 and folic acid (another B vitamin) to reduce high homocysteine levels, are necessary in the metabolization of food, as well as keeping the immune system functioning smoothly.
Vitamin b12 supplements are most commonly used in the treatment of anemia. The most common forms of anemia include megaloblastic anemia and pernicious anemia. This is the most common of vitamin B12 benefits.
Megaloblastic anemia is most commonly found among vegetarians due to a lack of
vitamin B12
. Vegetarians who do not consume any animal, dairy or egg products need to supplement their diet to ensure that they get at least 2 mcg (micrograms) of
vitamin B12
per day to prevent this condition.
Another, more common form of anemia is pernicious anemia. It is caused primarily from the inability of the body to absorb
vitamin B12
. This condition is most commonly found in the elderly because of the lack of a stomach substance called intrinsic factor. The ability of the body to produce this substance declines with age. Even so, the elderly can generally benefit from taking oral supplements if taken in very large doses (300 to 1,000 mcg per day). These supplements, in such high doses, will require a prescription and should only be taken under the guidance of your health care professional. Often, however, injection, rather than oral supplements will be used. These supplements will prevent
vitamin b12 deficiency symptoms.
Those who have incurred some form of bodily stress will need more than the RDA amount of B12, as well as the other B vitamins. Such stresses to the body may include, illness, surgery, burns, infections and even cancer. A balanced vitamin supplement is usually the best approach unless a doctor has determined that you suffer a lack in a specific vitamin. For most of us, a diet rich in
vitamin B foods will prevent a deficiency in
vitamin B12
.
Vitamin B12
is useful in the treatment of other conditions as well. Among those conditions improved by Vitamin B12 supplementation, include: arteriosclerosis (hardening of the arteries), asthma, bursitis, Crohn's Disease, depression, diabetes, high chlestorol and osteoprosis. And because vitamin B12 can help with blood flow, even male infertility can sometimes be resolved with the use of
vitamin B12
supplements.
What Foods Provide Necessary Vitamin B12?
The only reliable sources of
vitamin B12
are animal based products, including milk and dairy. B12 can be found in beef liver, salmon, all meats, poultry and fish, and milk and eggs. Those who don't eat meat may think they don't have options, but there are many fortified breakfast cereals and breads which provide needed
vitamin B12
.
How Much vitamin B12 Do You Need?
The amouint of
vitamin B12
necessary to sustain human life is measured in micrograms, but these micrograms are essential to the continued existence of human life The Recommended Daily Allowance for the vasy majority of adult human beings is listed below:
Adult Men.............................2.4 mcg
Adult Women........................2.4 mcg
Pregnant..............................2.6 mcg
Nursing.................................2.8 mcg
Who May be at Risk for Vitamin B12 Deficiency?
The average American, eating a reasonably good diet, has little difficulty getting enough
vitamin B12
in the daily diet. Those who may be diagnosed with a
vitamin B12 deficiency rarely develop the deficiency due to poor dietary habits. Instead, there is often an underlying cause such as
celiac disease that prevents the absorption of
vitamin B12
in the diet. Often these individuals discover this underlying disease only after they've been diagnosed with anemia due to a defivency in B12.
The most common
signs of B12 deficiency include fatigue, weakness, nausea, constipation, flatulence (gas), loss of appetite, and weight loss. Severe and continual deficiency in
vitamin B12
can lead to permanent neurological damage. Signs of long term and severe deficiency causing neurological damage include numbness in the extremities and tingling of the hands and feet. Other severe symptoms will include memory loss and even demintia. It is important that the elderly be monitored for B12 deficiency. They are a high risk group for developing this disease.
Who may need a vitamin B12 supplement to prevent a deficiency?
The Elderly
Vitamin B12
is an extremely large molecule. In fact, it is the largest molecule the body has to absorb. This vitamin must bind with a substance in the digestive system called
intrinsic factorbefore it can be absorbed by the body. Unfortunately, as we age, this needed substance becomes depleted as we age. Also, long term illnesses can cause the supplies of B12 in the body to become depleted. Those over 50 years old with any of these conditions should supplement their daily diet with additional sources of
vitamin B12
. If you are over age 50 your doctor may want you to supplement your diet with a simple multivitamin or even need to administer B12 injections at regular intervals.
Pernicious Anemia
Pernicious anemia is a disease that is generally diagnosed among the elderly. Pernicious anemia is the result of a decrease in red blood cells when the body cannot properly absorb
vitamin B12
from the digestive system. Vitamin B12 is vital to the creation of red blood cells. Red blood cells are necessary for the delivery of life-giving oxygen to all the cells of the body. When the cells of the stomach are not producin intrinsic factor, the intestine will no longer be able to absorb the available
vitamin B12
.
Unless you're plagued with other medical conditions (such as celiac disease), pernicious anemia generally afflicts persons over the age of 60. The average age of diagnois is 60 and takes decades to fully develop.
Vegetarians
Strict vegetarians (vegans) are at high risk of developing a vitamin B12 deficiency unless they pay attention to get this essential nutrient from supplementation or fortified breads and cereals. Because it can take years to deplete your body's stores of B12 a deficiency can take years to manifest itself. But because they may not have had time to accumulate stores of
vitamin B12
, children who adopt a vegetarian lifestyle can develop severe and permanent symptoms of a B12 deficiency quickly. Vegetarian children need to be carefully monitored by a physician.
Unfortunately, the only reliable source of vitamin B12 for strict vegetarians comes from supplements or fortified breakfast cereals and breads. Nursing mothers, and the children of vegetarians must be monitored by a physician to ensure that they do not become deficient in
vitamin B12
. If neither eggs or dairy are consumed, as well as meat, you will not get enough
vitamin B12
without artificial supplementation.
Intestinal Disorders Will Affect B12 Absorption
As we'vfe said, those who suffer from any number of stomach ailments are at greatly increased risk of developing vitamin B12 deficiency symptoms. Those with such ailments will be unable to absorb suficient vitamin B12 in their daily diet. Other high risk candidates are those who have had stomach surgey for weight loss. These individuals will likely need B12 supplements in one form or another for life.
Surgery that involves removing all or par of the stomach will limit the ability of the stomach cells to produce intrinsic factor which is necessary for the absorption of B12. Other surgeries that may involve the partial removal of the lower intestine will also reduce the body's ability to absorb B12 from natural sources. Those who may have had any of these surgeries surgeries often require lifetime supplementation of
vitamin B12
to prevent deficiency.
Folic Acid May Mask Vitamin B12 Deficiency Symptoms
Folic acid is one of the essential B vitamins and is found in green leafy vegetables, fruits, beans, peas and nuts. It is one of the essential B vitamins and can can correct the anemia that is caused by vitamin B12 deficiency. Unfortunately, folic acid will not replace a B12 deficiency and although you're getting sufficient folic acid in the diet, it will not solve more severe problems associated with vitamin B12 deficiency. A deficiency in B12 can result in permanent nerve damage if left untreated. Normally, those taking supplemental folic acid should make sure they are also getting
vitamin B12
in the supplement. This will ensure that they will not mask a possible vitamin B12 deficiency. Most B-complex supplements contain both.
Is there a Risk of Taking too much vitamin B12?
Vitamin B12
is not considered toxic beyond the Recommended Daily Allowance (RDA). According to the Institute of Medicine, "no adverse effects have been associated with excess vitamin B12 intake from food and supplements in healthy individuals." Because we typically absorb less
vitamin B12
as we age, the Institute of Medicine recommends that adults over 50 take a daily supplement or eat fortified foods to ensure that you're getting enough vitamin B12 in your daily diet.
Important Sources of Vitamin B12
Vitamin B12
is only found in reliable quantities from animal sources. It is contained primarily in the liver, but exists in all animal tissue to varying degrees. Other sources of
vitamin B12
include fortified breads and breakfast cereals. You'll have to read the labels for a specific product.
Foods Rich inVitamin B12
References
Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes: Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. Washington, DC: National Academy Press, 1998.
This information is not intended to replace the advice of a doctor
