| Vitamin B12 (Cyanocobalamin) | ||||||||
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- Why vitamin B12 (cobalamin) is good for you
- Important vitamin B12 (cobalamin) facts
- Groups at risk of vitamin B12 (cobalamin) deficiency
- Symptoms of vitamin B12 (cobalamin) deficiency
- Vitamin B12 (Cobalamin) and health
- Vitamin B12 (Cobalamin) in foods
- Vitamin B12 (Cobalamin) recommended daily intake (RDI)
- Vitamin B12 (Cobalamin) works best with
- Overdosage, toxicity and cautions for vitamin B12 (cobalamin)
Why vitamin B12 (cyanocobalamin) is good for you
Vitamin B12 (cyanocobalamin) helps to make healthy red blood cells. If not enough cyanocobalamin foods are consumed, not enough red blood cells can be made and the ones that are created are too large and fragile to function properly. When there are not enough healthy red blood cells to carry oxygen and nutrients around the body, anaemia develops.
All the cells in the body need cyanocobalamin to grow and divide properly. Vitamin B12 (cyanocobalamin) is required to make all the different cells in the immune system, including white blood cells.
Vitamin B12 (cyanocobalamin) is the only B vitamin the body actually stores, mostly in the liver. The body absorbs vitamin B12 (cyanocobalamin) through digestive enzymes in the stomach, then binding with a substance called intrinsic factor after which it goes to the small intestine to be absorbed.
Vitamin B12 (cyanocobalamin) has another important role - to make the protective fatty layer, or sheath, that lines nerve cells – like insulation on electric wires, called the myelin sheath. If the nerve sheath is damaged and there is a lack of vitamin B12 (cyanocobalamin), mental function can be adversely affected.
Important vitamin B12 (cyanocobalamin) facts
- Folic acid needs vitamin B12 (cyanocobalamin) to work properly, so it is important to be sure to get all the B Vitamins from food
- Vitamin B12 (cyanocobalamin) is helped by all the other B vitamins and by calcium
- Vitamin B12 (cyanocobalamin) is hindered by folic acid, iron and Vitamin E deficiency and from large doses of Vitamin C
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Groups at risk of vitamin B12 (cyanocobalamin) deficiency
Generally, most people under 50 get enough vitamin B12 (cyanocobalamin) from their diet, but older adults and some other groups are at risk for deficiency:
- Strict vegetarians or vegans – since vitamin B12 (cyanocobalamin) is found naturally only in animal foods a deficiency may occur in vegetarians and vegans without supplementation
- People over 50 years – ageing causing less intrinsic factor to be naturally made (some people stop making it altogether) and less vitamin B12 (cyanocobalamin) may be absorbed
- Pregnant and breastfeeding women – much of the nutrients in the foods eaten are passed onto the baby, so more vitamin b12 (cyanocobalamin) may be required
- Smokers – smokers are usually low on all the B vitamins, including vitamin B12 (cyanocobalamin)
- People taking Omeprazole (Prilosec, Losec) – this drug interferes with vitamin B12 (cyanocobalamin) absorption
- People taking potassium supplements – these supplements can interfere with absorption of vitamin B12 (cyanocobalamin)
- People who have had a partial stomach removal – may not be making enough intrinsic factor in what is left of the stomach.
Talk to a medical professional about vitamin B12 (cyanocobalamin) supplements BEFORE taking them.
Symptoms of vitamin B12 (cyanocobalamin) deficiency
The most obvious symptom of vitamin B12 (cyanocobalamin) deficiency is anaemia – from a lack of healthy red blood cells. Anaemia caused by a shortage of vitamin B12 (cyanocobalamin) in the diet is called megaloblastic anaemia; when it comes from a lack of intrinsic factor (a special substance in the stomach to help absorb vitamin B12), it is called pernicious anaemia. The causes are different, but the result are the same - there are not enough red blood cells and the ones that are there, are too big and fragile to survive long. |
Early symptoms of Vitamin B12 Deficiency
- tingling or “pins and needles” sensation in the hands and feet
- numbness in the hands and feet
- moodiness
- depression
- trouble sleeping
- memory loss
- dizziness and loss of balance
- dementia
These symptoms can develop slowly and even when blood tests show that vitamin B12 (cyanocobalamin) levels are “normal”. In the elderly, the above symptoms can be mistaken for senility.
The damage from vitamin B12 (cyanocobalamin) deficiency could be permanent if it is not fixed quickly.
Vitamin B12 (Cyanocobalamin) and health
- Lowering cholesterol - the latest research suggests that vitamin B12 (cyanocobalamin) may help to lower overall cholesterol and triglycerides – if they are high to begin with
- Pentathletes - vitamin B12 (cyanocobalamin) may help elite athletes, such as Olympians improve their performance just a little
Talk to a medical professional about vitamin B12 (cyanocobalamin) supplements BEFORE taking them.
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Vitamin B12 (Cyanocobalamin) in food
| FOOD | AMOUNT | Vitamin B12 (mcg) |
|---|---|---|
Clams, steamed |
85g | 84.06 |
Beef, liver |
85g | 68.00 |
Chicken, liver |
85g | 16.6 |
Pate de foie gras |
85g | 2.66 |
Tuna, canned, light, in water |
230g | 2.66 |
Liverwurst |
1 slice | 2.42 |
Flounder |
85g | 2.13 |
Beef, mince |
85g | 2.10 |
Cottage cheese, low fat |
1 cup | 1.43 |
Yoghurt, low fat |
1 cup | 1.28 |
Milk, low fat |
1 cup | 0.90 |
Egg |
1 large | 0.56 |
Cheese, Swiss |
28g | 0.48 |
Chicken, drumstick |
1 medium | 0.35 |
Cheese, Cheddar |
28g | x0.23xx |
Vitamin B12 (Cyanocobalamin) recommended daily intake (RDI)
| RDA | lifestage | age | amount |
|---|---|---|---|
| INFANTS | 0-6mths 7-12mths |
0.4mcg 0.5mcg |
|
| CHILDREN | 1-3yrs 4-8yrs |
0.9mcg 1.2mcg |
|
| CHILDREN | 9-13yrs 14-18yrs |
1.8mcg 2.4mcg |
|
| ADULTS | 19-50yrs | 2.4mcg | |
| SENIORS | 51+yrs |
2.4mcg | |
| PREGNANT | 2.6mcg | ||
| LACTATING | 2.8mcg | ||
| TOLERABLE UPPER LIMIT | None established |
||
| TOXIC LEVELS | Essentially non-toxic | ||
The tolerable upper limits should only be taken for short periods and only under medical supervision.
Vitamin B12 (Cyanocobalamin) works best with
Overdosage, toxicity and cautions for vitamin B12 (cyanocobalamin)
Vitamin B12 (cyanocobalamin) has very low toxicity in normal, otherwise healthy adults. It is virtually impossible to overdose on vitamin B12 (cyanocobalamin) as any excess is normally excreted in the urine.
CAUTIONS
Large doses of vitamin C can destroy vitamin B12 (cyanocobalamin) – take these supplements at least an hour apart, not at the same time.
references
- Bottiglieri T. Folate, vitamin B12, and neuropsychiatric disorders. Nutrition Rev. 1996;54(12):382-390
- Carmel R. Cobalamin, the stomach and aging. Am J Clin Nutr. 1997;66(4):750-759
- Food and Nutrition Board, Institute of Medicine. Pantothenic acid. Dietary Reference Intakes: Thiamin, Riboflavin, Niacin, Vitamin B-6, Vitamin B-12, Pantothenic Acid, Biotin, and Choline. Washington, D.C.: National Academy Press; 1998:357-373
- Kirke PN, et al. Maternal plasma folate and vitamin B12 are independent risk factors for neural tube defects. Q J Med 1993; 86: 703-708
- Lee BJ, et al. Folic acid and vitamin B12 are more effective than vitamin B6 in lowering fasting plasma homocysteine concentration in patients with coronary artery disease. EJCN 2004, Vol58 (3); 481-487
- Office of Dietary Supplements USA - has the official USA RDI for all vitamins (these are also adopted by Australia), accessed 9 August 2005
- Osiecki, Henry, The Nutrient Bible 2002, BioConcepts Publishing
- Wang HX. Vitamin B12 and folate in relation to the development of Alzheimer's disease. Neurology. 2001;56:1188-1194
