Vitamin B12 Health Article

Description

Cobalamin, also known as B₁₂, is a member of the water-soluble family of B vitamins. It is a key factor in the body's proper use of iron and formation of red blood cells. The nervous system also relies on an adequate supply of cobalamin to function appropriately, as it is an essential component in the creation and maintenance of the myelin sheath that lines nerve cells. Other roles of cobalamin include working with pyridoxine (vitamin B₆ and folic acid to reduce harmful homocysteine levels, participating in the metabolization of food, and keeping the immune system operating smoothly.

General use

Very small amounts of cobalamin are needed to maintain good health. The RDA value is 0.3 micrograms (mcg) for infants under 6 months, 0.5 mcg for those 6 months to 1 year old, 0.7 mcg for children 1-3 years old, 1.0 mcg for children 4-6 years old, 1.4 mcg for children 7-10 years old, and 2 mcg for those 11 years of age and older. Requirements are slightly higher for pregnant (2.2 mcg) and lactating (2.6 mcg) women.

The primary conditions that benefit from supplementation with cobalamin are megaloblastic and pernicious anemia. Megaloblastic anemia is a state resulting from an inadequate intake of cobalamin, to which vegans are particularly susceptible because of the lack of animal food sources. Vegans, who do not consume any animal products including meat, dairy, or eggs, should take at least 2 mcg of cobalamin per day in order to prevent this condition. In the case of pernicious anemia, intake may be appropriate but absorption is poor due to a lack of normal stomach substance, called intrinsic factor, that facilitates absorption of vitamin B₁₂. Large doses are required to treat pernicious anemia, which occurs most commonly in the elderly population as a result of decreased production of intrinsic factor by the stomach. Supplements are generally effective when taken orally in very large amounts (300-1000 mcg/day) even if no intrinsic factor is produced. These supplements require a prescription, and should be administered with the guidance of a health care provider. Injections, instead of the supplements, are often used.

Those who have infections, burns, some types of cancer, recent surgery, illnesses that cause decay or loss of strength, or high amounts of stress may need more than the RDA amount of B₁₂ and other B vitamins. A balanced supplement is the best approach.

Male infertility can sometimes be resolved through use of cobalamin supplements. Other conditions that may be improved by cobalamin supplementation include: asthma, atherosclerosis (hardening of the arteries caused by plaque formation in the arteries), bursitis (inflammation of a bodily pouch, especially the shoulder or elbow), Crohn's disease (chronic recurrent inflammation of the intestines), depression, diabetes, high cholesterol, osteoporosis, and vitiligo (milky-white patches on the skin). There is not enough evidence to judge whether supplementation for these diseases is effective.

Natural sources

Usable cobalamin is only found naturally in animal source foods. Fresh food is best, as freezing and exposure to light may destroy some of the vitamin content. Clams and beef liver have very high cobalamin levels. Other good sources include chicken liver, beef, lamb, tuna, flounder, liverwurst, eggs, and dairy products. Some plant foods may contain cobalamin, but it is not in a form that is usable by the body.

Supplemental sources

Cobalamin supplements are available in both oral and injectable formulations. A nasal gel is also made. Generally a balanced B-complex vitamin is preferable to taking high doses of cobalamin unless there is a specific indication for it, such as megaloblastic anemia. Strict vegetarians will need to incorporate a supplemental source of B₁₂ in the diet. Cyanocobalamin is the form most commonly available in supplements. Two other, possibly more effective, types are hydrocobalamin and methyl-cobalamin. As with all supplements, cobalamin should be stored in a cool, dry, dark place and out of the reach of children.