B12 Cobalamin

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

• No symptoms are known of Vitamin B12 toxicity

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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