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

Vitamin B12 is important member of the vitamin B complex. It contains cobalt, and so is also known as cobalamin. These B vitamins are often referred to as B complex vitamins. It is very essential in the breakdown of fats and protein.

Functions and Benefits of Vitamin B12 (Cobalamin)

The benefits of vitamin B12 help with the synthesis of both amino and fatty acids. Vitamin B12 is highly beneficial in various forms. Methylcobalamin, the coenzyme form of vitamin B12 is a body-friendly version, which means that no metabolic steps are required for its ingestion and it can be used it in its normal form. Vitamin B12 helps in the formation of red blood cells and in the maintenance of the central nervous system. Nerves are surrounded by an insulating fatty sheath comprised of a complex protein called myelin. B12 plays a vital role in the metabolism of fatty acids essential for the maintenance of myelin.

Vitamin B12 functions in the production of a material called myelin, which covers and protects nerve fibers. Without enough B12, the myelin sheath does not form properly or stay healthy. As a result, nerve transmission suffers, and people experience irreversible nerve damage.

Recommended Dosage for Vitamin B12 (Cobalamin)

Recommended dietary allowances (RDA's) are 2.4 micrograms per day for adults and adolescents aged 14 years and older, 2.6 micrograms per day for adult and adolescent pregnant females, 2.8 micrograms per day for adult and adolescent lactating females.

The following is a list of the amount of folate contained in 100 g of these foods:

• Calf Liver (fried) - 58 micrograms.
• Cheddar cheese - 2.4 micrograms.
• Salmon (grilled) - 5 micrograms.
• Steak - 2 micrograms.

Food Sources of Vitamin B12 (Cobalamin)

Vitamin B12 is found in most foods of animal origin. Vitamin B12 is found in eggs, meat, poultry, shellfish, and milk and milk products.

Deficiency Symptoms of Vitamin B12 (Cobalamin)

Vitamin B 12 deficiency is a common cause of macrocytic anemia and has been implicated in a spectrum of neuropsychiatric disorders. Breast-fed infants of mothers with a B12 deficiency are at risk for severe developmental abnormalities and irreversible neurological damage. A deficiency of vitamin B12 may affect balance, memory, and perhaps mood. Therefore it is recommended that risk groups take a multivitamin, eat fortified breakfast cereal, or both. In adults typical deficiency symptoms include loss of energy, tingling, numbness, reduced sensitivity to pain or pressure, blurred vision, abnormal gait, sore tongue, poor memory, confusion, hallucinations and personality changes.