About Vitamin B-12

One of the most important vitamins for good health is vitamin B-12. It's unique in that it has the most complex chemical structure. Although you may eat a healthy diet, complete with foods rich in B-12, you could still be deficient in this vitamin responsible for several body functions. It's even more critical for seniors to get a blood test to make sure they're getting enough vitamin B-12, as deficiencies affect about 10 to 15 percent of people age 60 and older (see Resources below).

Identification

• Vitamin B-12 is one of eight B vitamins responsible for normal functioning of the brain and nervous system. Also known as cobalamin, vitamin B-12 contains cobalt and is made entirely from bacteria. Unlike other water-soluble vitamins, it takes longer to excrete in the urine and is stored in the liver, kidney, as well as other areas of the body. That's why it takes longer before a shortage can be detected.

Function

• Vitamin B-12 is important in the formation of red blood cells and proper blood functioning. It plays an essential part in the normal performance of the nervous system. This vitamin is also critical for building protein in the body and for normal growth in children. In addition, vitamin B-12 serves as a methyl donor, working with folic acid in the production of DNA.

Effects

• Because the vitamin is usually non-toxic, there aren't serious side effects if an overdose is taken orally. However, sometimes there are minor effects, such as insomnia, mild diarrhea, anxiety, panic attacks, heart palpitations, breathing problems, chest pains or skin rashes. More problems come from a deficit than an overdose. A practical way to monitor when a vitamin, or any other pill, is taken is to weekly place tablets into vitamin boxes, according to days of the week.

Types

• In addition to eating foods rich in vitamin B-12, (such as meats and dairy products) healthy people can take vitamin B-12 through liquid, nasal spray or injection, besides supplements. Cyanocobalamin, which is vital for a properly functioning nervous system, is a commercial preparation found in fortified foods, including dairy and eggs. Sometimes the vitamin is added to beverages and energy drinks.

Misconceptions

• There's a misconception that vitamin B-12 supplements help with energy production and metabolic functioning. However, people are misled, believing that by taking more vitamin B-12, stored fat will be burned for energy. This vitamin is not a miracle fat burning pill, although it does help with metabolism.

Warning

• Untreated deficiencies in Vitamin B-12 can result in permanent neurological damage and anemia. If you experience symptoms such as extreme fatigue, poor breathing, sore tongue, menstrual disorder and other health issues, it could be you're lacking in vitamin B-12. To determine what's going on in your body, get a complete physical and blood test.
  It's even more important for older people to get tested to see if they're deficient in the vitamin. Because they have a harder time absorbing vitamin B-12, this leads to depression, as well as confusion and memory problems. Symptoms of dementia or Alzheimer's disease are sometimes confused, when all that's wrong is the body isn't absorbing enough vitamin B-12.

Prevention/Solution

• Get in the required daily amounts of vitamin B-12 to avoid health problems. Adults over age 18 need 2.4 micrograms (mcg) daily. Vegetarians and vegans (see Resources below) need to be especially cautious they get in the needed requirements because they usually lack an adequate intake of animal products in their diet, and may be lacking in protein. They should take supplements containing this necessary vitamin. Getting enough B-12 is particularly crucial for pregnant women and nursing mothers so their babies won't suffer. Pregnant women need 2.4 mcg, while lactating moms require 2.8 mcg.