Vitamin B12, or cobalamin, is one of the essential B vitamins that the body requires from a balanced diet. The Mayo Clinic explains that although it is water soluble, this nutrient is stored in the body in small amounts. However, it is still possible to become deficient in vitamin B12 due to inadequate nutrition or insufficient absorption in the body. Vitamin B12 is important for a number of body functions and the production of cells, enzymes and neurotransmitters. Your doctor can determine if you have a deficiency.
Forms of Vitamin B12
Vitamin B12 differs from other vitamins because it contains the metal cobalt, giving it the name cobalamin. There are several forms of this vitamin; the body is able to use two types: methylcobalamin and 5-deoxyadenosyl cobalamin. These forms of vitamin B12 are found in foods such as meats, which are more readily absorbed by the body. The Linus Pauling Institute notes that vitamin B12 supplements contain a form called cyanocobalamin, which must be converted to the two usable forms of the vitamin in the body.
Benefits in the Body
Like other B vitamins, B12 is essential for metabolism and energy production in the body. It does this directly by facilitating the metabolism of proteins and carbohydrates and indirectly by red blood cell or erythrocyte production. The erythrocytes contain a hemoglobin protein and iron complex which is critical to transport oxygen throughout the body. Vitamin B12 helps in the absorption of iron and in the development of erythrocyte cells. This vitamin is also important for maintaining the cells of the central nervous system and in the production of enzymes and neurotransmitters that affect mood and the immune system. A deficiency of B12 can lead to anemia, fatigue, loss of balance, numbness or tingling sensations in the arms and legs, weakness, depression and anxiety.
Risks of Deficiency
The Mayo Clinic notes that the body is able to store vitamin B12, so nutritional deficiencies are not common in most people. However, individuals over the age of 50 years or with a digestive disorder, may be unable to adequately absorb vitamin B12, causing a deficiency in the body. This condition is called pernicious anemia and is also a risk in individuals who are strict vegans.
Sources and Absorption of B12
Although vitamin B12 is found in some plant foods, it is much more easily absorbed from animal products such as meats, poultry, fish, dairy and eggs, advises the Mayo Clinic. An example of a balanced diet that provides enough daily vitamin B12 would include a hard-boiled egg, a cup of yogurt and one chicken breast. This vitamin is bound to protein in foods and must be released by hydrochloric acid during the initial digestion of proteins in the stomach. It then combines with a chemical called intrinsic factor which transports it into the bloodstream where it can be used by the body.
