Vitamin B-12, also known as cobalamin, is found in animal-based foods such as meat, poultry, fish, eggs and dairy products. The Recommended Dietary Allowance for vitamin B-12 for teens and adults is 2.4 mcg per day, according to the Office of Dietary Supplements. Vitamin B-12 is one of eight B-vitamins that help you metabolize the food you eat. It is contributes to DNA and red blood cell production and aids in maintaining your central nervous system. Vitamin B-12 may also play a role in the clotting process.
Vitamin B-12 and Blood Clotting
Vitamin B-12, along with folate and vitamin B-6, plays a role in regulating homocysteine, an amino acid found in the blood. The amount of homocysteine you have in your blood stream at any time depends on your diet and your genetics. An excess of homocysteine in your blood stream may damage your blood vessels and increase the clumping of platelets. While the formation of blood clots is beneficial in wound healing, clots that are too big can clog or even block arteries, raising your risk for heart disease or stroke. Vitamins B-12, B-6 and folate help break down homocysteine in your blood so you don't have an excess of it.
Supplements vs. Dietary Sources
While deficiencies in vitamins B-12, B-6 and folate are associated with high levels of homocysteine in your blood, no studies support the use of supplements to treat this, according to the American Heart Association. Instead, the AHA recommends a healthy diet, with plenty of fresh fruits and vegetables, whole grains and low-fat dairy products.
Folate and Vitamin B-6 Requirements
The RDA for folate is 400 mcg for adults. Beef liver, leafy green vegetables, citrus fruits and juices, and dried beans and peas are good sources for this vitamin, as are fortified grains, including breakfast cereals.
The ODS recommends adults between the ages of 19 and 50 get 1.3 mg of vitamin B-6 in their diet daily. Besides fortified cereals, beans, meat, poultry, fish, and fruits and vegetabls, such as bananas, spinach and avocados are good dietary sources of this vitamin. Adults over the age of 50 are more prone to deficiency of this vitamin, so the RDA for this population is 1.7 mg for men and 1.5 mg for women. If you are in this group, talk to your doctor about adding a B-6 supplement to your daily diet.
Vitamin B-12 Deficiency Risks
Besides the risks of excess homocysteine, Vitamin B-12 deficiency may lead to anemia or dementia in the elderly and developmental abnormalities or neurological damage to breast-fed babies whose mothers are deficient in this vitamin. Older people have more trouble absorbing certain vitamins, such as B-12, which is why the Harvard Family Health Guide reports that 20 percent of Americans 65 and older are deficient in this nutrient. If you are vegetarian or vegan, your risk for vitamin B-12 deficiency increases, because it is not found in plant-based foods. One way to meet your daily requirement is by eating fortified breakfast cereals.
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