Vitamin B12

Also called Cyanocobalamin, vitamin B12 was the last vitamin to be discovered. It is the only B vitamin the body stores in large amounts, mostly in the liver.

What it does:

Vitamin B12 is essential for cell replication and is important for red blood cell production. It helps maintain the protective sheath around the nerves (myelin) and assists in converting food to energy, playing a critical role in the production of DNA and RNA, the genetic material in cells. Some studies suggest vitamin B12 improves immune response in the elderly and those with HIV and AIDs.

Cyanocobalamin is available as a single supplement, in combination with other B vitamins (vitamin B complex) or as part of a multivitamin.

Deficiency:

While plentiful in most people’s diets, low levels of stomach acid or an inadequate amount of intrinsic factor, which are common with increasing age can lead to vitamin B12 deficiencies. Symptoms to lack include fatigue and pallor due to anaemia, depression, numbness and tingling in the extremities from nerve damage, muscle weakness, dementia, and a variety of gastrointestinal symptoms. Individuals with Crohn’s disease and pancreatitis, including strict vegetarians often have compromised B12 status.

Co-nutrients:

Folic acid is closely related to the efficient functioning of B12. Correspondingly, vitamin B12 helps folic acid with the hormone like substance homocysteine.

Excellent sources:

Yoghurt, cheese, fresh fish, plankton, milk, eggs. Also fermented foods and brewers yeast.

Did u know?

As many as 15 per cent of older people may be deficient in vitamin B12 and most have no symptoms.