Your digestive system is like a chemistry laboratory. The nutrients you ingest undergo reactions that change them by breaking down molecules into structures more readily usable as building blocks for producing energy, maintaining cell tissue and fighting infections. Vitamin B12 is a prime example of the chemistry lab aspect of the human body. Depending on whether you are taking methyl B12 or cyanocobalamin B12, the supplement that you swallow may have to undergo chemical changes to become a form that your body can use.
Methyl B12
B12 vitamins are referred to as cobalamins, a term that makes reference to the presence of a cobalt ion in the B12 molecule. Your body uses a form of B12 called methylcobalamin, or methyl B12, in the synthesis of DNA, which is the genetic code contained in each of your cells. Methyl B12 is also used in the formation of red blood cells and the maintenance of your nervous system.
Cyanocobalamin
The form of B12 most commonly found in vitamin supplements is called cyanocobalamin. When you consume cyanocobalamin, your body converts it into methylcobalamin, the form of B12 that can be used to fulfill its necessary biological roles. The Linus Pauling Institute states that cyanocobalamin can be prescribed in an injectable form and a gel administered through the nose. You can also purchase cyanocobalamin over the counter either on its own, or in combination with other vitamins.
B12 Deficiency
If you're not receiving enough B12 through dietary sources, as can occur in strict vegan diets, you are at risk of B12 deficiency. Situations that affect your ability to absorb and metabolize B12 can also result in deficiency. These can include prior to gastrointestinal surgery, chronic alcohol abuse, pernicious anemia and Crohn's disease. Symptoms of B12 deficiency include fatigue, weakness, decreased appetite, numbness or tingling in the appendages, balance disorders, depression and confusion. Prolonged B12 deficiency can result in permanent nerve damage.
Dosages
The Office of Dietary Supplements recommends that all persons over the age of 14 receive at least 2.4mcg of vitamin B12 daily. Pregnant women are advised to take at least 2.6mcg per day, while lactating women require 2.8mcg. B12 has a low potential for toxicity, and the ODS states that there are no known adverse effects that result when a healthy person consumes excessive amounts of this nutrient.
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