The Major Functions Of Vitamin B12

Vitamin B12 is a water soluble vitamin that works closely with folate, another type of B vitamin, to maintain various functions of the body. It is responsible for the health of the nervous system, red blood cell formation and proper metabolism. Many common foods including dairy, poultry and fish contain vitamin B12.

Nervous System

The health of your nervous system relies on vitamin B12. Each nerve fiber is equipped with a protective sheath that wraps around it. This sheath guards against possible damage to the nerve. Vitamin B12 maintains this protective sheath. Without B12, nerves are left unprotected and can easily become damaged. Conditions such as peripheral neuropathy or paralysis can occur from damaged nerve fibers.

Metabolism

As with most of the B vitamins, B12 helps the body metabolize nutrients. It plays a major role in metabolizing carbohydrates, lipids and amino acids. B vitamins work together to retrieve energy from digested food. Vitamin B12 is integral to homocysteine metabolism. Homocysteine is an amino acid that when found in excess levels in the blood is linked to the development of coronary heart disease, peripheral arterial disease and stroke. When you are deficient in B12, homocysteine is not metabolized and may remain in the blood. Increased homocysteine blood levels are harmful to your arteries.

Vitamin B12 and Folate

B12 and folate work together and are closely related to one another. Folate is a nutrient found in enriched cereal, avocados, lentils, spinach, beets and asparagus. It is necessary for cellular reproduction because it works with cells to help reproduce strands of DNA. Folate helps reproduce blood cells. If vitamin B12 isn't doing its job on the nervous system, then folate cannot build blood. When red blood cell production is inadequate, anemia can develop. In addition, vitamin B12 and folate work together to help with cellular production. They are responsible for helping digestive tract cells reproduce. Digestive tract cells replace themselves about every three days.

Sources

Vitamin B12 is readily available in many foods including meat and dairy sources. Vitamin B12 is found in milk, eggs, yogurt and cheeses. You can also get B12 by eating meat, poultry and shellfish. Vitamin B12 is also available in supplement form. Always be cautious when taking a supplement. Supplements are monitored by the FDA only after they are on the market. Always check with your doctor before taking any new supplements.

Recommended Intakes

A healthy adult should consume 2.4 mcg of vitamin B12 per day. Your doctor may have other recommendations for you based on your medical history. Always follow your doctor's instruction when taking vitamins.