Is Vitamin B-12 Stored In The Body?

Vitamin B-12, also known as cobalamin, is part of the B-vitamin complex. This vitamin works in conjunction with other B-complex vitamins to provide optimal physical health and cognitive function. Vitamin B-12 is a water-soluble vitamin, which means that your body does not store it in your fat cells, according to the University of Maryland Medical Center.

Benefits

Vitamin B-12 may help improve your body's ability to absorb and use calcium from food sources and supplements. This may help prevent the progression of osteoporosis, a condition characterized by gradual loss of bone mass, according to Phyllis Balch, author of "Prescription for Nutritional Healing." Osteoporosis prevention may help reduce your risk of bone fractures. Vitamin B-12 also stimulates the production of fats that protect your nerve endings against attacks by toxins and free radical molecules in your bloodstream.

Recommended Daily Intake

Because vitamin B-12 is a water-soluble vitamin, you must obtain it from supplements or food sources. The recommended daily intake of vitamin B-12 is 2.4 micrograms, according to the University of Maryland Medical Center. The recommended daily intake is slightly higher for breast-feeding and pregnant women -- women who are pregnant should consume 2.6 micrograms daily, and breastfeeding women should consume 2.8 micrograms each day.

Food Sources

Vitamin B-12 is only readily available from animal-based foods. Seafood is the richest source of this vitamin -- a 3-oz. serving of clams contains about 84 micrograms of vitamin B-12, and the same-sized serving of mussels provides about 20.4 micrograms. Other abundant sources of vitamin B-12 include chicken, eggs, beef, pork, milk, salmon and cheese.

Considerations

Vitamin B-12 is considered safe, even in doses higher than the recommended daily intake, according to Balch. Vitamin B-12, however, may interfere with the activity of antibiotics and tricyclic antidepressants. Also, a long-term deficiency of this vitamin may contribute to irreparable neurological damage, notes the University of Maryland Medical Center. Deficiencies are uncommon, however, except in the elderly, vegans and those with malabsorption disorders.