Vitamin B12 (Cobalamin)

Vitamin B12 (Cobalamin)

Overview:

Vitamin B12, or cobalamin, is a water-soluble vitamin essential for nerve tissue health, brain function, and the production of red blood cells. It is unique among vitamins as it contains a metal ion, cobalt.

Sources:

Vitamin B12 is found primarily in animal products such as meat, fish, poultry, eggs, and dairy. It is also available in fortified foods and supplements.

Functions:

Red Blood Cell Formation: Vitamin B12 is necessary for the production and maturation of red blood cells.

Neurological Function: It is crucial for maintaining the health of nerve cells and the synthesis of myelin, the protective sheath around nerves.

DNA Synthesis: Vitamin B12 is essential for DNA synthesis and cellular energy production.

Deficiency:

Vitamin B12 deficiency can lead to megaloblastic anemia and neurological issues such as numbness, tingling, difficulty walking, memory loss, and cognitive decline. It is more common in older adults, vegetarians, and those with absorption issues.

Toxicity:

Vitamin B12 has a low potential for toxicity, and no adverse effects have been associated with high intakes from food and supplements due to its water-solubility and efficient excretion by the body.