Vitamin B-12 is a water-soluble vitamin. This means that it dissolves in water and excess amounts can be flushed away in your urine. Unlike most water-soluble vitamins -- which cannot be stored long-term in your body -- vitamin B-12 is capable of being stored for years in your liver, says MedlinePlus. This organic compound is an important component of various bodily functions, such as red blood cell production, DNA synthesis, regulation of your metabolism and nervous system maintenance.
Vitamin B-12 Defined
Vitamin B-12 is a term that denotes several forms of organic compound that we need for certain specific bodily functions. It is distinguished from all other vitamins in that it contains cobalt, a metal ion, which gives it its alternate name, cobalamin. Vitamin B-12 also has the largest and most complex chemical structure among all the vitamins that our bodies use daily, the Linus Pauling Institute notes. Given its importance to the human body, a vitamin B-12 deficiency can lead to several negative complications and health problems.
Deficiency
Your body can lapse into a vitamin B-12 deficiency for several reasons: impaired capacity for vitamin absorption, increased need, inadequate intake or increased rate of vitamin excretion. In elderly patients, insufficient stomach acid is the most common cause of vitamin B-12 deficiency, Lab Tests Online explains. Various types of medication that decrease the production of gastric acid may also lead to a drop in B-12 levels. Malabsorption disorders and conditions such as intestinal bacterial overgrowth, celiac disease, or surgical removal of parts of your stomach can also cause a B-12 deficiency. If you are a vegan or otherwise do not consume animal-derived foods such as meat, eggs or milk, you may also be at risk.
Effects of B-12 Deficiency
You may experience a variety of neurological complications due to a vitamin B-12 deficiency, Merck Manuals notes. These may include difficulty walking, numbness and tingling in your arms and legs, loss of balance and weakness. Other symptoms can be hard to distinguish from age-related dementia, such as disorientation, memory loss, paranoia, delirium and confusion. Symptoms are not just brain-related, however, since they may also include gastrointestinal complications such as loss of appetite, tongue soreness and constipation. Pernicious anemia is also closely associated with vitamin B-12 deficiency.
Daily Dosage
Adults between 19 and 50 years of age should get at least 2.4 micrograms of vitamin B-12 everyday, as recommended by the Food and Nutrition Board of the Institute of Medicine. Because vitamin B-12 is manufactured by bacteria, it is not naturally found in plant foods. The best sources of this vitamin are animal products such as meat, poultry, fish and shellfish. Milk and other dairy products contain lesser amounts, as do artificially-fortified cereals. If you're 51-years-old or older, try to get your B-12 more from supplements and fortified foods, since your capacity to absorb it from dietary sources declines as you age.
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