Vitamin B12 is in the B-complex group. Your body is able to store vitamin B12 in the liver even though it is water soluble. In recent years, vitamin B12 malabsorption from dietary sources has increased, leading the Food and Nutrition Board of the Institute of Medicine to revise the dosage for adults over the age of 50. If you are in this age group, you should derive most of your vitamin B12 from supplemental and fortified sources.
Daily Requirement
The adequate daily intake of vitamin B12 for infants over 6 months old is 0.5 mcg. The recommended dietary allowance for children is approximately 1 mcg per day, while adolescents should obtain more than double that dose; they require 2.4 mcg. Most adults and seniors should also obtain 2.4 mcg of vitamin B12 per day. However, pregnant women require an even higher dosage: 2.6 mcg daily. Oregon State University notes that adults over age 50 are advised to get their 2.4 mcg of vitamin B12 from fortified foods such as cereals and from supplements.
Significance
The compounds that have vitamin B12 activity in your body are called cobalamin. Humans use two forms of vitamin B12: methylcobalamin and 5-deoxyadenosyl cobalamin. Vitamin B12 is essential for the synthesis of S-adenosylmethionine, which your body needs to metabolize the neurotransmitters associated with mood. Therefore, vitamin B12 deficiency may be related to depression, according to research reported by Oregon State University. The vitamin also assists your body in generating energy and supports digestion, central nervous system function, absorption of nutrients, respiration and circulation.
Sources
You can obtain vitamin B12 from meat products such as chicken, beef, lamb, veal and pork. Some types of fish are also rich sources of vitamin B12, including salmon, herring, catfish, sardines, caviar and perch. You can also derive this vitamin in smaller amounts from some dairy products, including eggs, milk, Cheddar cheese and cottage cheese.
The only carbohydrates that contain significant amounts of vitamin B12 are fortified cereals. Fruits and vegetables are not substantial sources of this vitamin, so if you are a vegetarian, talk with your physician about taking a supplement.
Warning
Women who are pregnant should not obtain significantly more or less than the recommended dosage of vitamin B12. If you are deficient in this vitamin, total the amount of vitamin B12 in any supplement you are advised to take and in your multivitamin to make sure you do not exceed your RDA. Insufficient amounts of vitamin B12 can lead to anemia, numbness or tingling in your legs and arms, weakness and unstable balance.
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