Vitamin B12, (cobalamin) plays a strong role in healthy nervous system function. It is also essential for the manufacture of red blood cells. In addition, vitamin B12 is believed to boost energy and may also help prevent cardiovascular disease.
Symptoms of Vitamin B12 Deficiency
The disorder most associated with vitamin B12 deficiency is pernicious anemia. This disorder causes weakness, weight loss, pale skin and psychological disturbances. Over time, it may also result in permanent and severe nerve damage.
Other symptoms related to a vitamin B12 deficiency include nervous system disturbances such as tingling in the hands and feet, difficulty walking, moodiness and depression.
Recommended Daily Allowances and B12-Rich Foods
Most of the average person's vitamin B12 requirements can be met through their diet. Meats such as bacon, beef, chicken and fish are all high in vitamin B12. Eggs, cheese, yogurt and milk are also good sources.
The Recommended Daily Allowance of vitamin B12 for adults is 2.4 micrograms per day. Adults over 50 may benefit by taking a supplement of 25-100 micrograms. A supplement can be taken on its own or included in a multi-vitamin or in a B-complex vitamin. Vitamin B12 has a low toxicity, even when consumed in large amounts.
Who is at Risk for Vitamin B12 Deficiency?
Since the body can store vitamin B12 for several years, deficiency is rare, and is usually caused by an inability to absorb vitamin B12 rather than inadequate diet. Some individuals do not produce enough of a protein called intrinsic factor, which is necessary for the absorption of vitamin B12. In this case, adequate intake of vitamin B12 does not always protect against deficiency.
There are, however, groups who are at particular risk for vitamin B12 deficiency specifically because of their diet or other factors who may benefit by a supplement. Because vitamin B12 is mostly found in meat and dairy products, vegetarians often lack B12 in their diet. Certain conditions such as pregnancy or taking medications can also cause a deficiency. Medications such as cholestyramine for high cholestorol levels and certain antibiotics can interfere with the absorption of vitamin B12.
Groups who many be at risk include:
- pregnant women
- vegetarians
- seniors
- certain medication users
Choosing foods rich in vitamin B12 and adding a daily supplement can ensure reaching the optimal daily sllowance of vitamin B12 for most people.
Click this link to read about another essential B vitamin, Symptoms of Vitamin B6 Deficiency and Who is At Risk.
Click this link for a Vitamin B12 Dietary Supplement Fact Sheet.
Sources:
MayoClinc.com "Vitamin B12" (accessed June 3, 2010)
Ulene, Art. Dr. Art Ulene's Complete Guide to Vitamins Minerals and Herbs. New York, NY:Penguin Putnam, 2000.
Ulene, Art M.D.. and Dr. Val Ulene, Val M.D. The Vitamin Strategy. Berkeley, CA: Ulysses Press, 1994.
Join the Conversation