Vitamin B12 belongs to a group of eight nutrients collectively called vitamin B complex or B vitamins. Alternatively referred to as cobalamin, B12 contains cobalt, a mineral capable of causing allergic reactions in some people. Although individuals sensitive to cobalt should avoid taking vitamin B12 supplements, all human beings need vitamin B12 for a properly functioning body.
Food Sources
Although most plant-based foods do not contain vitamin B12 naturally, numerous animal products provide considerable amounts. Common animal sources of vitamin B12 include fish, shellfish, poultry, meat and dairy products such as milk and eggs. For example, single servings of liver and clams are especially rich in vitamin B12, supplying as much as 570 to 800 times the recommended daily intake, according to the National Institutes of Health. In addition to natural forms found in animal products, synthetic vitamin B12 occurs in some foods as an added ingredient. Manufacturers incorporate man-made vitamin B12 in products such as cereal to fortify them.
Supplements and Medication
Vitamin B12 comes in the form of dietary supplements and prescription medicine also. The supplement variety typically consists of the compound cyanocobalamin shaped into pills or tablets designed for swallowing. Once consumed, the body can convert cyanocobalamin into 5-deoxyadenosylcobalamin and methylcobalamin, the two types of vitamin B12 your body uses during metabolism. Prescribed forms of vitamin B12 include a shot injected intramuscularly, an oral supplement taken via the mouth and an intranasal gel applied inside the nose to allow the vitamin to enter the body through nasal tissue. These medications contain cyanocobalamin most often, but sometimes they consist of the compound called hydroxocobalamin.
Benefits
Vitamin B12 contributes to various essential bodily functions, including the production of DNA, red blood cells and nerve cells; normal development and growth; and proper usage of carbohydrates and the B vitamin called folic acid, or vitamin B9. The vitamin can also increase the benefits of other substances used to improve health in certain cases. For instance, taking vitamin B12 and fish oil together every day instead of fish oil alone can produce better results in some people trying to lower their cholesterol and triglyceride levels, states the Mayo Clinic. Researchers need to investigate such effects more thoroughly to confirm them, however.
Considerations
Health care professionals categorize the various B vitamins as water-soluble nutrients because they break up in water and leave your body in urine when excess levels accumulate. This trait leads to the need to replenish your levels of B vitamins regularly by eating foods that contain them regularly or getting them from dietary supplements or prescription medications. Although vitamin B12 deficiency is rare, people who are unable to maintain adequate levels of the vitamin in their body can experience serious symptoms. The side effects include changed mood, dementia, poor vision and shaky movements. You should consult a qualified health care practitioner to improve your vitamin B12 levels if such symptoms occur.
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