Vitamin B12

Vitamin B12, also called cabalamin, is the greatest and most structurally complicated vitamin. Herbivores such as cows and sheep can obtain vitamin B12 by way of a bacterial fermentation process inside their stomachs, but omnivores’digestive systems lack this capacity, and therefore can just only obtain vitamin B12 through usage of animal products and through supplementation.

What Does Vitamin B12 Do For The Body?

Vitamin B12 mainly supports proper functioning of the mind, nervous system and the production of blood.

More specifically, in relation to the mind and nervous system, vitamin B12 helps to create myelin, which really is a fatty cover that insulates neurons. As described in Daniel Coyle’s book The Talent Code, cutting-edge research points to the significance of myelin for the development of virtually any cognitive skill. Vitamin B12 is also in charge of optimal function of various other aspects of the mind and nervous system, and it’s consumption supports memory and other cognitive functions.

In relation to blood, vitamin B12 is really a key component for the production of hemoglobin, which carries oxygen to your cells throughout your blood. In addition to implications for general health, this technique is important for maintaining sufficient energy levels. Low hemoglobin levels often result in fatigue.

Good Resources of Vitamin B12: Food and Supplement Options

Because vitamin B12 is so structurally complex, it’s difficult to produce industrially. Vitamin B12 supplements can just only be produced by way of a bacterial fermentation process similar as to the herbivores use to acquire vitamin B12 from plant matter. Nevertheless, B12 supplements are readily available and many foods are artificially fortified with vitamin B12, especially those geared towards people who avoid certain animal products.

The primary (and best) resources of vitamin B12 are animal products, which is why many vegans and some vegetarians experience B12 deficiency. Nearly all meat contains vitamin B12, as do eggs and milk. The richest resources of B12 tend to be organ and offal meats such as liver and giblets, followed by fish and shellfish, and then meat, poultry, eggs and milk. However, thinking about the relatively low Recommended Daily Allowance for vitamin B12, regular usage of nearly every animal product will generally suffice.

Recommended Daily Allowance for Vitamin B12

The RDA for vitamin B12 is 2.4 µg (micrograms) for men and women between the ages of 31 and 50. Younger folks are considered to need slightly less, and those over 50 along with expectant mothers are considered to need closer to 3 µg. However, vitamin B12 has such low toxicity levels that it’s virtually impossible to cause damage through excessive intake (assuming oral ingestion), so consuming more than the RDA may be a good idea.

An individual will be out of deficiency range, there is a wide range of healthy levels of B12 intake. For instance, beef liver has over 80 µg of vitamin B12 per 100 grams, that is over 32 times the RDA, but still perfectly healthy.

Vitamin B12 Deficiency Causes and Symptoms

Vitamin B12 deficiency can result from a metabolic disorder called pernicious amemia by which the body struggles to properly absorb the vitamin, although this disorder is very rare. B12 deficiency is most commonly caused by lack of usage of animal products, and is therefore most common in vegetarians and especially vegans.

Vegetarians that eat eggs and milk (lacto-ovo vegetarians) or fish (pescatarians) regularly can generally manage without many problems. Provided that they meet the RDA, they don’t really have too many issues. Vegans, however, especially those that don’t fully understand the significance of vitamin B12, are at significant risk for various health problems. This really is particularly true because many meat substitutes utilized by vegans, such as soy products fortified with B12, can cause various health conditions if eaten over long periods of time.

Common apparent symptoms of vitamin B12 deficiency include:

Decreased cognitive function and weakened memory
Chronic fatigue and quick exhaustion from exercise
Anxiety and irritability
Depression
Digestive problems such as constipation and loss in appetite
Numbness or tingling sensation in extremities
Beyond these common symptoms, B12 deficiency has been shown to boost risk for a wide variety of diseases such as heart disease, cancer, Parkinson’s, Alzheimer’s, hypertension, stroke and various other degenerative diseases.

The increased risk for several diseases is considered to result directly from vitamin B12’s influence on the mind, nervous system and blood. Some cases of Alzheimer’s, for instance, might be related vitamin B12 deficiency, as deficiency often leads to decreased brain function. Another example could be heart disease, which might also influenced by B12 deficiency. Because B12 deficiency leads to decreased ability to produce hemoglobin, the body needs to work harder to transport oxygen to the cells and therefore more stress is positioned on the cardiovascular system.