Vitamin B12, also known as cobalamin, is a crucial water-soluble vitamin that plays a vital role in many bodily functions. Here’s a detailed look at its health benefits, sources, recommended intake, and potential issues related to deficiency.

Vitamin B12, also known as cobalamin, is a crucial water-soluble vitamin that plays a vital role in many bodily functions. Here’s a detailed look at its health benefits, sources, recommended intake, and potential issues related to deficiency.

Health Benefits of Vitamin B12

1. Red Blood Cell Formation and Anemia Prevention
   
   

   • Vitamin B12 is essential for the production of red blood cells. Adequate B12 levels help prevent megaloblastic anemia, a condition characterized by larger-than-normal red blood cells that can't function properly.
     
     

2. Neurological Function
   
   

   • B12 supports the maintenance of the myelin sheath that protects nerve fibers. Adequate levels help ensure proper nerve function and prevent neurological disorders, including memory loss and cognitive decline.
     
     

3. DNA Synthesis
   
   

   • Vitamin B12 is crucial for DNA synthesis and cellular reproduction. It works together with folate to produce DNA and RNA, the body's genetic material.
     
     

4. Energy Production
   
   

   • B12 is involved in the metabolism of every cell in the body, particularly affecting DNA synthesis and regulation but also fatty acid and amino acid metabolism. It helps convert food into glucose, which is used for energy.
     
     

5. Heart Health
   
   

   • B12, along with B6 and folate, helps regulate homocysteine levels in the blood. Elevated homocysteine is associated with an increased risk of cardiovascular diseases.
     
     

Sources of Vitamin B12

Vitamin B12 is naturally found in animal products. It can also be added to foods or available as a supplement. Here are some common sources:

• Animal Products: Meat (especially liver and clams), fish, poultry, eggs, and dairy products.
• Fortified Foods: Some cereals, plant-based milk, and nutritional yeast.
• Supplements: Available as cyanocobalamin or methylcobalamin.
  
  

Recommended Intake

The recommended dietary allowances (RDAs) for vitamin B12 vary by age, sex, and life stage:

• Infants (0-6 months): 0.4 mcg
• Infants (7-12 months): 0.5 mcg
• Children (1-3 years): 0.9 mcg
• Children (4-8 years): 1.2 mcg
• Children (9-13 years): 1.8 mcg
• Teens and Adults: 2.4 mcg
• Pregnant Women: 2.6 mcg
• Breastfeeding Women: 2.8 mcg
  
  

Deficiency and Its Consequences

Vitamin B12 deficiency can lead to serious health problems, including:

1. Anemia: Without enough B12, red blood cells do not form properly, leading to anemia.
2. Neurological Issues: Deficiency can cause numbness and tingling in the hands and feet, difficulty walking, memory loss, and cognitive decline.
3. Mouth Sores and Glossitis: Inflammation and soreness of the tongue.
4. Mood Changes: Depression and mood disorders can be linked to B12 deficiency.
   
   

At-Risk Groups

Certain populations are at a higher risk of vitamin B12 deficiency:

• Older Adults: Reduced absorption due to lower stomach acid production.
• Vegetarians and Vegans: B12 is primarily found in animal products, so those who do not consume these may need supplements.
• People with Gastrointestinal Disorders: Conditions like celiac disease or Crohn's disease can affect absorption.
• Those on Certain Medications: Drugs like metformin and proton pump inhibitors can interfere with B12 absorption.

Solubility: Can dissolve in water It will give a pink liquid.

Storage: If you want to keep long-term Store in the refrigerator 6-8 degrees, ** Do not expose to light **

Chemical Name : Cyanocobalamin