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B12 Cobalamin

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VITAMIN B12 (COBALAMIN)

Vitamin B12 cobalamin) is a water-soluble vitamin. Unlike other water-soluble vitamins, vitamin B12 is stored in the liver. Vitamin B12 is sensitive to ultraviolet light. Vitamin B12 comes from animal products, which makes this vitamin a nutrition concern for vegans. The RDA is 2.0 micrograms daily for adults. The recommendation increases to 2.2 micrograms during pregnancy and 2.6 micrograms during breast-feeding.

Functions of Vitamin B12

  • Necessary for carbohydrate, fat and protein metabolism
  • Helps in the formation & regeneration of red blood cells
  • Helps maintain the central nervous system
  • Necessary for folate activity
  • Promotes growth in children
  • Needed for calcium absorption
  • Increases energy

Deficiency Symptoms of Vitamin B12

  • Weakness and fatigue
  • Poor appetite
  • Red-sore tongue or smooth tongue
  • Growth failure in children
  • Nerve damage
  • Pernicious anemia (large cell type)
  • Degeneration of peripheral nerves leading to paralysis

Excessive Intake and Toxicity Symptoms of Vitamin B12

Major Dietary Sources of Vitamin B12

  • Liver, beef, kidney, chicken, fish such as salmon, halibut and tuna, yogurt, milk, Swiss cheese, American processed cheese, egg
  • Breakfast cereals, soy milk and vegetarian burger patties that are fortified with vitamin B12


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