There are a variety of B vitamins that you need in your diet each day. Vitamin B-12 is a unique, complex water-soluble vitamin that combines with the mineral cobalt in order to function. It is the only water-soluble vitamin that is stored in your body, in small amounts, for years and is also the only vitamin that works alongside a mineral.
Active Forms of B-12
When vitamin B-12 and cobalt combine, the compound is called a cobalamin. Methylcobalamin and 5'-deoxyadenosylcobalamin are two types of cobalamin compounds with the most biological activity in the human body. Most over-the-counter supplements and multivitamins provide cyanocobalamin, which is converted into methylcobalamin and 5'-deoxyadenosylcobalamin through a series of biochemical reactions.
Cobalamin Functions
Only two enzymes in your body, methionine synthase and L-methylmalonyl-CoA mutase, need cobalamin in order to function. Methylcobalamin synthesizes the enzyme methionine, required for production and repair of DNA and RNA. Having a B-12 deficiency may lead to poor function of methionine, which increases homocysteine levels in your body. This amino acid can increase your risk of cardiovascular disease when concentrations reach high levels, says the Linus Pauling Institute. Vitamin B-12 and cobalt in the form of 5'-deoxyadenosylcobalamin convert the enzyme L-methylmalonyl-CoA into succinyl-CoA. This process is necessary in the metabolism of fats and proteins from the foods you eat. Succinyl CoA also helps form hemoglobin, which transports oxygen in red blood cells.
Deficiency
Having a vitamin B-12 deficiency is common among older adults because your body slows down in producing enzymes required for the necessary biochemical reactions of B-12 and cobalt. This results in poor processing and absorption of the compound, a condition referred to as pernicious anemia. Following a strict vegan or vegetarian diet can also lead to a deficiency since these types of diets restrict animal foods that are rich in B-12. Initial signs of a deficiency include fatigue, weakness and lack of concentration, but in its serious stages a deficiency can lead to severe neurological problems.
Dosage of B-12
Each day ensure that you ingest the recommended 2.4 mcg of vitamin B-12, the Office of Dietary Supplements reports. Beef, salmon, yogurt, fortified breakfast cereals and whole eggs are excellent sources of B-12. You should get enough vitamin B-12 from your diet, but some populations may need to take a dietary supplement. Talk with your physician before you begin taking B-12 or any vitamin supplement to ensure they do not react with any of your medications. Pregnancy or lactation may require you to take a dietary supplement, since your recommended dosage goes up to 2.6 and 2.8 mcg, respectively.
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