Vitamin B-12 is an important water-soluble vitamin that can be obtained from food sources or supplements. It contains cobalt and is sometimes referred to as cobalamin. In the body, vitamin B-12 plays essential roles in the formation of red blood cells, neurological function and the production of new DNA. Low levels of vitamin B-12 can cause pernicious anemia, a disease affecting red blood cells.
Daily Amounts
Adults and teens older than 14 should receive 2.4 mcg of vitamin B-12 per day. For children ages 9 to 13, the recommended daily allowance is 1.8 mcg per day. Children ages 4 to 8 need 1.2 mcg, and those ages 1 to 3 require 0.9 mcg. Infants ages 6 months to 1 year need 0.5 mcg, and those younger than 6 months need 0.4 mcg. During pregnancy women should receive 2.4 mcg, and while breastfeeding, the amount increases to 2.8 mcg daily.
Food Sources
Vitamin B-12 is found in fish, shellfish, meat, eggs and dairy products. In addition, some foods are fortified with vitamin B-12, including breakfast cereals, granola and energy bars. You can meet your daily requirements of this vitamin by eating a serving of chicken, one hard-boiled egg and 1 cup of plain low-fat yogurt.
Supplements
Since vitamin B-12 is primarily found in animal products, people who follow a vegetarian diet are at a higher risk for developing a deficiency. In addition, between 3 and 10 percent of people older than 50 are unable to absorb vitamin B-12 efficiently from foods. These individuals may benefit from a supplement. Talk to your doctor before beginning any new vitamin supplement since some types may interact with medications. Vitamin B-12 is available as one component of a multivitamin or as an individual supplement. It is also sold under the names cobalamin and cyanocobalamin.
Cautions and Interactions
Certain medications interact with vitamin B-12 so you should only take vitamin supplements under the direction of your doctor. Anti-convulsants, chemotherapeutics, bile acid sequestrants for cholesterol management, H2 blockers, proton pump inhibitors and certain diabetes medications may reduce the levels of vitamin B-12 in the body. Supplements of vitamin B-12 should not be taken with tetracycline antibiotics since they inhibit absorption of the medication.
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