Dr.Abhay Kumar Pati, Author, Best Nutrition Inc USA
www.bestnutrition.com, www.nutritionbest.com, www.ayurvedicsupplements.com, www.biotechayur.com
Cobalamin was the last true vitamin to be classified. Vitamin B12 is found in most animal products and some bacteria. Vegetarians and especially vegans can easily become deficient in cobalamin because it is not found in fruits, vegetables, or any other plant sources. Vitamin B12 requires intrinsic factor, secreted by the stomach lining, to be absorbed in the intestines.
Cobalamin helps maintain a healthy nervous system. It maintains the protective “myelin sheath” around the nerves and is used to metabolize fatty acids. Vitamin B12 promotes growth in children and is needed for the production of red blood cells.
Inadequate intake or absorption of vitamin B12 can lead to pernicious anemia, which is a deficiency in the red blood cells not related to iron deficiency. If too much folic acid is taken, the symptoms of pernicious anemia may be hidden until irreversible neurological damage has been done and symptoms such as tremors appear. Other symptoms associated with vitamin B12 deficiency include menstrual problems and listlessness.
- mental fatigue and memory impairment
- detoxifying certain chemicals in tobacco smoke
THOSE WHO MAY NEED TO SUPPLEMENT
- vegans and vegetarians
- pregnant women
- the elderly
- those with stomach ulcers
- those taking medications which may injure the stomach lining
RECOMMENDED DIETARY ALLOWANCE
|Age||Pyridoxine/Vitamin B6 (mg/day)|
|11-14 years (males)||1.7|
|15-18 years (males)||2.0|
|19-24 years (males)||2.0|
|25-50 years (males)||2.0|
|51+ years (males)||2.0|
|11-14 years (female)||2.0|
|15-18 years (females)||2.0|
|19-24 years (females)||2.0|
|25-50 years (females)||2.0|
|51+ years (females)||2.0|
|Lactation, 0-6 months||2.6|
|Lactation, 6-12 months||2.6|
BEST FOOD SOURCES
|beef, lamb, pork||2.0|
|fortified breakfast cereal||1.7|
Cobalamin is a very safe vitamin, with injections of as much as 3 mg daily carried out with no side effects.
INTERACTIONS & CONTRAINDICATIONS
Cobalamin is one of the B-complex vitamins and therefore works best synergistically with other B vitamins. However, single supplementation of cobalamin is safe for specific nutritional therapeutic needs. Calcium along with intrinsic factor is required to absorb cobalamin from the intestines.