Vitamin B12, or cobalamin, cannot be stored in your body and so must be obtained from your diet on a regular basis. Your body needs B12 for the production of red blood cells that transports oxygen around your body. B12 also regulates the nervous system and is vital for metabolism. Low levels of B12 in the blood can lead to serious health problems.
Recommended Allowance
The Food and Nutrition Board of the Institutes of Medicine has established recommended dietary allowance to help you consume the right amount of B12 in your diet. The RDA of B12 for people ages 14 and above is 2.4 mcg. Pregnant women require 2.6 mcg per day, while breastfeeding women require 2.8 mcg. The RDA is 1.8 mcg for children ages 9 to 13, 1.2 mcg for ages 4 to 8, 0.9 mcg for ages 1 to 3, 0.5 mcg for infants 7 to 12 months and 0.4 mcg for infants under 6 months.
Low B12 levels
Low B12 levels in the blood can be caused by a low dietary intake of iron. Certain disorders can reduce the body's ability to absorb B12. These disorders include celiac disease, pernicious anemia and Crohn's disease. The risk of developing a deficiency can also increase with age. Low B12 levels in the blood can be caused by a low dietary intake of iron and poor nutrition during infancy and pregnancy. Because dietary sources of B12 is limited to animal foods, strict vegetarians have a high risk of developing a deficiency and may require supplements.
Symptoms
Over time, low blood levels of B12 can lead to anemia, causing weakness, fatigue, weight loss and heart palpitations. B12 deficiency can also cause hallucinations, tingling of hands and feet, vision loss, poor memory and sadness. If left untreated, B12 deficiency can also lead to nerve damage, megablastic anemia and dementia. B12 deficiency in babies and toddlers can cause physical and developmental delays, growth problems and failure to thrive.
Dietary Sources
Consuming vitamin B12-rich foods will help raise your B12 levels or prevent a deficiency. The U.S. Department of Agriculture lists foods eggs, beef, chicken, lamb, liver and seafood as rich sources. Seafood selections include salmon, oysters, sardines, flatfish, crab and trout. Milk, cheese and yogurt are also rich sources of B12. Manufacturers add B12 to many food products to increase your intake, such as breakfast cereals, meat substitutes and soy products.
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