Vitamin B12 is also known as cyanocobalamin or cobolamin and is a popular energy vitamin. It is used in a variety of foods and nutritional supplements and is involved in various body functions. Vitamin B12 is extremely important for the body as it is required for normal cell activity, DNA duplication and the synthesis of mood influencing substances. It is water soluble in nature and is a complex structured compound belonging to the B group of Vitamins with its cobalt content and is needed by the body in very small amounts. It helps support higher energy levels, mental stability and cognitive reactions. It has also been associated with lower homocysteine levels that help reduce the risk of heart disease.
Benefits of Vitamin B 12:
There are a number of benefits of this wonder miracle. It is needed by the body to produce and maintain red blood cells. It is known to stimulate the appetite, promotes overall growth of the body and releases energy. It helps in augmenting thought processes and prevents mental deterioration in older people. It also helps in preventing the outbreak of allergic reactions and cancer. One of its vital functions revolves around playing a major role in the metabolism of fats, proteins and carbohydrates.
When taken along with Folic acid and Vitamin B6, it helps in controlling the homocysteine levels which are known to increase the risk of coronary heart disease, stroke, Alzheimer’s disease and osteoporosis.
It is necessary for maintaining a healthy nervous system and helps in the production of DNA. It is also an effective cure for cyanide poisoning.
Deficiency:
The deficiency of
Vitamin B 12 may result in negative hematological, neurological and gastrointestinal conditions. The signs of this deficiency include decrease in red blood cells, skin discolorations, fatigue, short breath, heart palpitations and decreased energy. The rising levels of homocysteine in the blood can be toxic to the brain and may result in decreased reflexes, tingling sensations, ringing in the ears etc. Severe deficiency of the nutrient may result in pernicious anemia also called Addisonian pernicious anemia. A severe deficiency can also result in loss of sensation; adversely affect the peripheral nerves and the spinal cord. Symptoms of the deficiency include stress, insomnia, memory loss, dementia, impotence and digestive issues. Gastrointestinal effects of the deficiency may include diarrhea, constipation, abdominal pain and a burning sensation on the tongue. Anorexia, weight loss and age-related hearing loss can also result out of this deficiency.
Food sources:
Vitamin B 12 can be found in various food sources such as the liver, meat, muscle, lungs, organ meats, fish, cheese, shellfish and milk. The processing of milk is likely to destroy the vitamin content.
Dosage:
The Recommended Dietary Allowance (RDA) is a minimum dosage that is required for the proper functioning of the body. For Vitamin B12 it is 3 mcg per day for both males and females.
Side Effects:
It is important for you to consult a registered medical practitioner before taking the vitamin supplement in order to determine if it is suited as per your body’s requirements or not. It is also essential for you to make a note of any allergies or ailments you might be suffering from such as diabetes, dermatological disease, depression, heart disease, cancers, hypertension etc. before taking the drug. Taking alcohol in excess can impair the absorption of this vitamin. Toxicity might not be the immediate outcome of ingesting Vitamin B12, however, B12 injections may lead to skin problems.
Also, it must be kept in mind that people on a strict vegetarian diet require higher doses of the vitamin than those who consume animal foods. Some people suffer from pernicious (destructive) anemia, a problem characterized by the inability of the vitamin to be absorbed in the intestinal tract. This can be extremely harmful for the body.
For maximum benefits, it is recommended to take the vitamin with calcium, sodium, iron, potassium as well as vitamin C. Vitamin B12 needs at least 3 hours to be absorbed in the body whereas other water soluble vitamins are immediately absorbed.
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