Overview & Description
Vitamin B12 is a water-soluble vitamin. It can dissolve in water. It is one of the B-complex vitamins. The B complex includes:
B1
B2
B6
pantothenic acid
folic acid
niacin
biotin
Cobalamin is the general name for vitamin B12.
Not getting enough vitamin B12 can cause:
anemia
fatigue
nerve damage, with symptoms such as tingling sensations and numbness
smooth tongue
very sensitive skin
muscle and nerve paralysis
Some people have trouble absorbing B12. Other people may just have poor dietary intake. Anemia can be treated with injections of B12. Strict vegetarians who eat no animal products, their infants, and older people are at the highest risk for vitamin B12 deficiency. For these people, eating fortified foods and/or taking dietary supplements can help prevent a deficiency. High intakes of folic acid can hide this type of anemia.
Getting too much vitamin B12 has no known symptoms or toxicity. Since it is water-soluble, any extra leaves the body in the urine. There is no proof that taking extra B12 boosts energy. Vitamins do not provide calories or create energy. Vitamins can help break down nutrients that yield energy. These nutrients include carbohydrate, protein, and fat.
Calcium is needed to help the body absorb vitamin B12. A deficiency of either iron or vitamin B6 can decrease the amount of B12 the body is able to absorb.
Cobalamin is the general name for vitamin B12.
Information
The recommended dietary allowance for adults, called RDA, for vitamin B12 is 2 micrograms (mcg) per day. For pregnant women, the RDA is 2.2 mcg; for nursing women, it is 2.6 mcg. A microgram is a very small amount. Since the only dietary sources of B12 are animal products, strict vegetarians may need to take supplements. They may also eat foods that have had the vitamin added.Not getting enough vitamin B12 can cause:
Some people have trouble absorbing B12. Other people may just have poor dietary intake. Anemia can be treated with injections of B12. Strict vegetarians who eat no animal products, their infants, and older people are at the highest risk for vitamin B12 deficiency. For these people, eating fortified foods and/or taking dietary supplements can help prevent a deficiency. High intakes of folic acid can hide this type of anemia.
Getting too much vitamin B12 has no known symptoms or toxicity. Since it is water-soluble, any extra leaves the body in the urine. There is no proof that taking extra B12 boosts energy. Vitamins do not provide calories or create energy. Vitamins can help break down nutrients that yield energy. These nutrients include carbohydrate, protein, and fat.
Calcium is needed to help the body absorb vitamin B12. A deficiency of either iron or vitamin B6 can decrease the amount of B12 the body is able to absorb.
Functions and Sources
What food source is the nutrient found in?
Vitamin B12 is found in animal foods, fortified foods, and some fermented foods. Some sources of B12 are:The amount of B12 in some foods includes:
How does the nutrient affect the body?
Vitamin B12 helps the body:Attribution
Author:Kimberly Tessmer, RD, LD
Date Written:
Editor:Crist, Gayle P., MS, BA
Edit Date:09/29/02
Reviewer:Kathleen A. MacNaughton, RN, BSN
Date Reviewed:09/28/02
Somer, E., MA, RD. & Health Media of America. (1995). The Essential Guide To Vitamins and Minerals (2nd ed.). New York: HarperCollins Publishers, Inc. Duyff, R., MS, RD, CFCS. (1996). The American Dietetic Association's Complete Food & Nutrition Guide. Minnesota: Chronimed Publishing. Murray, M., ND. (1996). Encyclopedia of Nutritional Supplements. California: Prima Publishing.
Date Written:
Editor:Crist, Gayle P., MS, BA
Edit Date:09/29/02
Reviewer:Kathleen A. MacNaughton, RN, BSN
Date Reviewed:09/28/02
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