| The Lowdown on Vitamin B12 |
The Lowdown on Vitamin B12
The body actually needs a small amount of Vitamin B12 (also known as coalmine because it contains cobalt) and yet every person is encouraged to take this vitamin either through eating foods high in Vitamin B12 or through supplements because it isn’t well absorbed by the body. It is one of the most complex vitamins and it exists in many forms or compounds that are basically known as cobalamins:
ò Methylcobalamin-Vitamin B12 used by the body
ò Cynanocobalami-Vitamin B12 used in supplements
Sources of Vitamin B12
Vitamins B12 is primarily found in dairy products, meat and eggs. Research shows that there is a possibility of sourcing Vitamin B12 from plants, seaweeds and soya products. However, a closer study showed that there is no significant B12 content from these sources. Nori (the same green seaweed used in wrapping sushi) showed significant levels of B12 but it was attributed to compounds that are similar to B12 in terms of structure.
Here are some foods that contain some amount of Vitamin B12
ò Liver
ò Mollusks
ò Salmon, Tuna and Trout
ò Beef (the sirloin part)
ò Tacos and Cheeseburger
ò Yogurt
It would be important to note that human waste contains Vitamin B12. This was discovered after vegetarians got their required B12 content from vegetables that were grown using human waste as fertilizer. However, a person may think twice before sourcing his Vitamin B12 from such circumstances. Incidentally, vegetarians lack the necessary daily Vitamin B12 requirement because they don’t eat meat products. Thus, they can get heir B12 requirement from supplements.
Why is Vitamin B12 necessary? A person needs only two micrograms of Vitamin B12 every day for the following purposes:
ò Red blood cells synthesis-Vitamin B12 is an important factor in red blood cell formation (particularly in the production of DNA). Failure to meet the B12 requirement can result to anemia. However, folic acid can remedy this problem (although excessive intake of folic acid can trigger the effects of such deficiency).
ò Development and maintenance of the Nervous system- Myelin is an important component and protecting sheath of the nerves and Vitamin B12 helps in myelin maintenance through the sustenance of fatty acids.
ò Growth and development-lack of Vitamin B12 can impede the development not only of the nerves but also the whole bodies systems.
ò Sleep disturbances- B12 is used in regulating the cycles and sleeping and waking up through a substance called melatonin so a B12 deficiency can possibly affect sleeping patterns.
ò Alzheimer’s dementia-the most damaging effects of B12 deficiency is damage to the brain and the nervous system.
While Americans have been faithful in their required daily intake of Vitamin B12, health researchers however found that there is still a good chance for deficiency if a person is unable to absorb B12 from his food intake and no supplement is being taken. This is common among people who have stomach disorders limiting their B12 absorption. The following are some of the symptoms of B12 deficiency.
1. Breathlessness
2. Poor Immune System
3. Tiredness
4. Menstrual problems for women
5. Sore Tongue
Contraindications
While Vitamin B12 is usually sourced from natural food and its intake generally safe, taking in large doses of B12 supplements can have negative effects for people who are on medication.
A person who is taking in PPI or proton pump inhibitors (medication for peptic ulcer as well as GERD or gastro esophageal reflux disease) and the intake of H2 receptor antagonists (medications for peptic ulcers) may have a problem with B12 absorption as PPI slows down the discharge of hydrochloric acid which is necessary in releasing B12. On the other hand, the intake of Metformin for diabetes can also affect calcium metabolism which in turn interferes with B12 absorption.
While the intake of B12 supplements is generally safe due to its low toxicity potential, it should however be regulated by doctors for safety purposes. Adults are particularly encouraged to take in B12 supplements as their potential for low B12 absorption is greater.
The problem in diagnosing deficiency in Vitamin B12 is that it can take so long for the symptoms and the corresponding side effects to be monitored. And when that time comes, the effects may already be too serious and require long term treatment.
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