– Vitamin B12 is an essential water-soluble vitamin responsible for the production of red blood cells, the maintenance of the nervous system, and the synthesis of DNA. It is also involved in the metabolism of protein, fat, and carbohydrate.
Occurrence and source
– Vitamin B12 is found naturally in animal products, such as meat, eggs, dairy, fish, and shellfish. It can also be added to fortified foods, such as cereals, breads, soy products, and nutritional yeast. Some people may need to take vitamin B12 supplements if they have a deficiency or a condition that affects their absorption of the vitamin .
Dietary recommendations
– The recommended dietary allowance (RDA) for vitamin B12 for adults is 2.4 micrograms (mcg) per day. Pregnant and breastfeeding women need 2.6 and 2.8 mcg per day, respectively. The upper limit (UL) for vitamin B12 intake is not established, as there is no evidence of adverse effects from high doses of the vitamin .
– Vitamin B12 deficiency can cause various symptoms, such as anemia, fatigue, weakness, tingling or numbness in the hands and feet, memory loss, confusion, depression, and dementia.
– Vitamin B12 deficiency can be caused by inadequate intake, malabsorption, pernicious anemia, gastric surgery, or certain medications.
🔅 Composition of Vitamin B12
– Vitamin B12 is composed of a corrin ring with a cobalt atom at its center and various side chains attached to it.
– The most common forms of Vitamin B12 are cyanocobalamin, hydroxocobalamin, methylcobalamin, and adenosylcobalamin.
– Cyanocobalamin:- is the synthetic form that is used in supplements and fortified foods.
Hydroxocobalamin:- is the form that is produced by bacteria and found in animal products.
– Methylcobalamin and adenosylcobalamin:- are the active forms that are involved in the biochemical reactions in the body .
– Vitamin B12 is a vital nutrient that supports many aspects of health and well-being. It is important to consume enough Vitamin B12 from food or supplements to prevent deficiency and its complications.
