Vitamin B12 or cobolamin, commonly known as "red vitamin" , is the only vitamin that contains essential mineral elements. It is essential for proper functioning of the central nervous system, production and regeneration of red blood cells and proper utilisation of fat, carbohydrates and protein for body building. It also improves concentration, memory and balance. Valuable sources of this vitamin are kidney, liver, meat, milk, eggs, bananas and peanuts. Its deficiency can lead to certain types of anaemia , poor appetite and loss of energy and mental disorders.

The recommended daily allowance of this vitamin is 3 mcg. Taken in large therapeutic doses from 50 to 100 mcg., it is beneficial in the treatment of lack of concentration, fatigue, depression, insomnia and poor memory.

Vitamin B 12, known as cyanocobalamin, cobolamin and also known as the energy vitamin is a very widely researched vitamin, and used in supplementation to a very large degree.
This complex structured compound with its cobalt content forms part of the B group vitamins, and the body needs very small amounts.

Vitamin B12 - cyanocobamin - is required for

Cobolamin is needed in the manufacture of red blood cells and the maintenance of red blood cells and it stimulates appetite, promotes growth and release energy. It is often used with older people to give an energy boost, assist in preventing mental deterioration and helps with speeding up thought processes. Some people are also of the opinion that it helps with clearing up infections and provide protection against allergies and cancer. This vitamin is also used in the metabolism of fats, proteins and carbohydrates.

Deficiency of vitamin B12

Some symptoms of a deficiency will include a sore tongue, weakness, fatigue, and weight loss, back pain and apathy. It might further result in loss of balance, decreased reflexes, tingling of the fingers, ringing in the ears etc.

A deficiency may also result in the raising of the level of homocysteine in the blood - which in high doses can be toxic to the brain, which may be involved in Alzheimer disease. Severe deficiency may result in pernicious anemia also called Addisonian pernicious anemia.

Another problem that appears in deficiency is the eroding of the myelin sheath - the fatty sheath of tissue, which insulates the nerve fibers in your body.

Dosage

The dosage underneath is the Recommended Dietary Allowance (RDA), but be aware that this dosage is the minimum that you require per day, to ward off serious deficiency of this particular nutrient. In the therapeutic use of this nutrient, the dosage is usually increased considerably, but the toxicity level must be kept in mind.

Male and female 3 mcg per day.

Toxicity and symptoms of high intake

Toxicity not established but people taking vitamin B12 injections may experience skin problems if in large excess, but will normalize once the injections are stopped.

Best used with

Iron, calcium, sodium, potassium as well as vitamin C are good in nutritional synergy.

When more may be required

People on strict vegan and macrobiotic diets are often deficient on Vitamin B12.

Some people suffer from a potentially serious problem, causing the vitamin not to be absorbed in the intestinal tract, which can lead to pernicious (destructive) anemia.

Anybody consuming alcohol should look at their B12 levels or if you take laxatives or antacids regularly.

Older people could also benefit from this vitamin as the intestinal situation changes as you age, and many people older than sixty have difficulty extracting the vitamin from ingested food since the correct stomach acids are not present.

Enemy of vitamin B12

Excessive alcohol can impair the absorption of this vitamin.

Other interesting points

Vitamin B12 can not be manufactured by any plants, and therefore is only found in animal products - therefore a deficiency may happens to people on a strict vegan diet.

Unlike other water-soluble vitamins, B12 needs some 3 hours to be absorbed where other B vitamins are absorbed nearly immediately.

Food sources of vitamin B12

Vitamin B12 is present in liver, organ meat, muscle meat, shellfish, eggs, cheese, fish, and can be manufactured in the body. Although milk contains B12, processing of milk may lead to destruction of the vitamin.