Vitamin B12
Vitamin B12, also known as cobalamin is an essential water-soluble vitamin. It is naturally contained in foods of animal origin. The vitamin attaches itself to proteins before they reach the stomach. When it reaches the stomach, it is unbound from the proteins by Hydrochloric acid (HCL).Vitamin B12 later binds to the intrinsic factor (a protein) to be better absorbed in the small intestines.
Functions Of Vitamin B12
- Involved in the formation of genetic materials-Vitamin B12 is necessary for the formation of genetic materials including RNA and DNA.
- Involved in the synthesis of red blood cells-It is required in the formation of red blood cells.
- Maintains the proper functioning of the brain and nervous system –Vitamin B12 is significant for the health and maintenance of the brain and nervous system.
Food Sources
- Dairy products such as whole milk and cheese
- Fish
- Organ meats –kidney, liver
- Eggs
- Poultry
- Red meat
RDA
- Adults require 2.4 micrograms of Vitamin B12
Individuals Prone To Vitamin B12 Deficiency
- Vegans- Vitamin B12 is contained in animal sources ;therefore, vegans (do not consume any animal-source foods) are at increased susceptibility to deficiency.
- Elderly-The reduced ability to absorb the vitamin increases their risk of deficiency.
- Pregnant women -Foetuses require adequate vitamin B12 for their neurologic development. As such, pregnant women require sufficient amounts of Vitamin B12 for their developing babies. Inadequacy of the vitamin can predispose the foetus to permanent neurological damage.
- Individuals who lack the intrinsic factor-The intrinsic factor is critical for vitamin B12 absorption.The lack of it implies high probability of deficiency state.
- People with certain conditions – Certain conditions including Crohn’s and celiac disease that cause malabsorption enhance the risk of deficiency.
- Persons who have undergone intestinal surgeries – Intestinal surgeries can affect the abdomen (where intrinsic factor is formed)and the small intestine(where absorption of Vitamin B12 takes place), thus increasing the risk of deficiency.
Signs Of Vitamin B12 Deficiency
- Megaloblastic anaemia—a condition where larger immature red blood cells are produced by the bone marrow.
- Pernicious anaemia—occurs due to reduced amounts of red blood cells resulting from the inability of intestines to absorb vitamin B12.
- Fatigue
- Numbness
- Muscle weakness
- Confusion
- Tingling in the legs and hands
- Mood disturbances
- Severe deficiency of Vitamin B12 leads to neurological damage.
Vitamin B12 Toxicity
- Toxicity is unlikely.
Nutrient Interactions With Vitamin B12
- Vitamin B9 (Folate) – Vitamins B9 and B12 share numerous vital roles in the body, including maintaining the nervous system and the production of red blood cells. A deficiency state of either vitamin causes anaemia , particularly megaloblastic anaemia. Moreover, consuming excess amounts of Vitamin B9 can mask Vitamin B12 deficiency.
- Vitamin C (Ascorbic acid) supplements-Ingesting Vitamin B12 with Vitamin C supplements can cause the reduced availability of vitamin B12 in your body.
Drug Interactions With Vitamin B12
- Omeprazole (Prilosec), and lansoprazole (Prevacid) (stomach acid-lowering medicines)-Can limit your body’s ability to utilize vitamin B12.
- Colchicine (Colcrys, Mitigare, Gloperba)(an anti-inflammatory medication utilized for treating gout)- May lower your body’s ability for vitamin B12 utilization.
- Aminosalicylic acid (Paser) (Used in the treatment of digestive disorders) –Inhibits your body’s capability of absorbing vitamin B12.
- Metformin (For managing diabetes)-Can decrease the body’s ability to absorb vitamin B12.
For persons who may require Vitamin B12 supplementation, i.e. those prone to deficiency, guidance from a dietitian would be advised.