Vitamin B-12 is one of eight B-vitamins, and it is often referred to as cobalamin. B-12 is not just a singular substance; it actually refers to a group of compounds including cyanocobalamin, hydroxocobalamin, adenosylcobalamin and methylcobalamin, all of which are essential for normal nerve function, DNA synthesis, cell replication, fatty acid metabolism, amino acid synthesis and blood cell formation.
B12 and Cardiovascular Health
B-12 is naturally found in animal products such as meat, fish, eggs and dairy products. B-12 is required to metabolize the amino acid homocysteine and helps to prevent elevated levels of homocysteine in the blood. Elevated levels of homocysteine have been correlated with an increased risk for developing cardiovascular disease.
B-12 Deficiency and Pernicious Anemia
Pernicious anemia is characterized by a lack of red blood cells which occurs when the body can't create enough intrinsic factor to absorb B-12. When meat or dairy is eaten, intrinsic factor, which is found naturally in your stomach, binds to the B-12. Some people, such as the elderly, lack the intrinsic factor needed to properly absorb B-12, and will become deficient in B-12. Vegans and vegetarians may also be at risk for pernicious anemia because they don't eat B-12 rich animal foods.
Effects of B-12 Deficiency
Symptoms of B-12 anemia include fatigue or lack of energy, loss of appetite, diarrhea or constipation, pale skin, problems concentrating, shortness of breath and a swollen, red tongue. If left untreated, permanent nerve damage can occur, as well as confusion or dementia, loss of balance, and numbness or tingling of the hands and feet. Even if you are not clinically deficient in B-12, having low levels of the vitamin may lead to an increased risk of cardiovascular disease and bone fractures, according to Memorial Sloan-Kettering Cancer Center.
Health Benefits of B12
B-12 is also required for the production of S-adenosylmethionine, which is a compound that plays a vital role in supporting your immune system and regulating your mood. According to the University of Maryland Medical Center, B-12 may also help increase energy levels, reduce the risk for breast cancer, improve sperm count in males and prevent cognitive impairment. A 2007 study published in the "American Journal of Clinical Nutrition" found low levels of B-12 to be associated with a more rapid cognitive decline in the elderly.
Additional Information
The best food sources of B-12 are liver, kidney, beef and eggs. B-12 is also found in multivitamins, B complex vitamins and as an individual supplement. It can be taken in capsule or tablet form, and people with anemia often get B-12 injections. Most healthy people who eat animal products do not require extra B-12. B-12 supplements may interact with certain medications. Vegetarians, vegans and the elderly may benefit from B-12 supplements, but should consult with a doctor first.
Member Comments