Vitamin B12: An Overview

Who knew there were so many different B vitamins? But what does vitamin B12 do and where does it come from? Most importantly, vitamin B12 helps your body maintain its nerve cells and red blood cells. Healthy nerve cells and red blood cells mean you'll be healthier overall - so vitamin B12 is just as important as all the other vitamins out there. Vitamin B12 contains cobalt, the metal; so it is also frequently referred to as cobalamin.

Nutritionists, scientists and other medical practitioners have argued that vitamin B12 is can be found in two different forms. The first form is the cobalamin form, which is commonly found in natural food sources. The second form, cyanocobalamin is found in nutritional supplements. In addition to these two forms, there is also pseudo-B-12, referring to substances that are similar to B12. This Pseudo-B-12 is found in a specific kind of cyanobacterium (called Spirulina) and in certain types of algae.

Where does vitamin B12 come from and how much should I take daily?

Since vitamin B12 contains cobalt, it is commonly found in animals. So when you're eating meat, poultry, fish, eggs or dairy products - you're consuming vitamin B12. You can also find the vitamin in fortified breakfast foods. More specifically, you can find vitamin B12 in the following foods: liver, beef, salmon, trout, mollusks, clams, yogurt, tuna, pork, and pasteurized cheeses.

The RDA, or recommended daily allowance of vitamin B12 is as follows:

Men (aged 19 and up) should consume at least 2.4 micrograms per day.

Women (aged 19 and up) should consume at least 2.4 micrograms per day.

Pregnant women should consume at least 2.6 micrograms per day.

Breastfeeding or lactating women should consume at least 2.8 micrograms per day.

Vitamin B12 Deficiency

Vitamin B12 deficiency is more common as you get older. Usually the deficiency is caused by pernicious anemia or malabsorption by the body. Pernicious anemia is when the body's own antibodies begin to attack the stomach cells. This leads to a shortage of the enzymes and acid that is required for the release of vitamin B12. While this also sounds like malabsorption, they are actually considered to be two different issues. Malabsorption is the impaired ability to absorb the vitamin.

Vitamin B12 is easily obtained through the average American's daily diet, especially since our bodies only require a small amount of the vitamin (micrograms instead of milligrams.) Fortunately, there have been no known toxicity cases or overdose issues when it comes to too much vitamin B12. Any excess vitamin intake is easily and quickly removed through bowel movements.

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Sources Cited:

Jane Higdon, Ph.D.; Linus Pauling Institute; Oregon State University - "Vitamin B12"

Office of Dietary Supplements; "Dietary Supplement Fact Sheet: Vitamin B12"

WikiPedia; "Vitamin B12"