Vitamin B12 Health Benefits - Vitamin B12 Sources, Functions & Deficiency

Vitamin B12 is among the most important B-complex vitamins. Known by the name of Cobalamin also, it is made by the microorganisms, such as yeasts, bacteria, moulds and some algae. The amount of Vitamin B12 that is required by the body comprises of a very small quantity. An interesting fact about this particular vitamin is that it can be stored in the human body for up to six years. Vitamin B12 gets recycled by the body and is not excreted by it, along with waste matter. Read on to know more about the sources, functions and deficiency of Vitamin B12.

Health Benefits

It plays an important role in the metabolism process, which includes energy generation, nutrition, digestion, absorption, elimination, respiration, circulation, and temperature regulation.
It supports emotional stability and mental clarity.
It is linked with lower homocysteine levels, which help lessen the risk of heart disease.
It is believed to be an excellent energy booster and can aid greater alertness and less fatigue.
It aids in preserving a balance in the human body.
Combined with other B-group vitamins, it is helpful in the smooth functioning of vital life processes of the human body.
It has been found useful in the cognitive function and heals neurological impairment.

Recommended Daily Intake

Age Group	Male (mcg/day)	Female (mcg/day)
0-6 months	0.4 (AI)	0.4 (AI)
7-12 months	0.5 (AI)	0.5 (AI)
1-3 years	0.9	0.9
4-8 years	1.2	1.2
9-13 years	1.8	1.8
14-18 years	2.4	2.4
19-59 years and above	2.4	2.4

Sources

Clams
Mussels
Crab
Salmon
Rockfish
Beef
Chicken
Turkey
Egg
Milk
Brie
Breakfast cereals
Soya milks
Liver
Fish

Functions

Necessary for the function of the folate-dependent enzyme, methionine synthase.
Essential for the synthesis of the amino acid, methionine, from homocysteine.
Helps in the formation of red blood cells.
Required for the rapid synthesis of DNA during cell division.
Plays a vital role in maintaining the nervous system.
Important for building proteins in the body
Needed for normal metabolic function of all cells

Deficiency

The following symptoms will be seen in case of deficiency of Vitamin B12.

Numbness and tingling of the arms and legs
Difficulty walking
Memory loss
Confusion
Depression
Disorientation
Irritability
Dementia with or without mood changes.
Anemia
Irreversible damage to the nervous system including subacute combined degeneration of spinal cord.
Tongue soreness
Appetite loss
Constipation
Altered or reduced sense of touch
Less sensitivity to vibration (inability to feel the vibrations of a tuning fork)
Color blindness
Muscle weakness
Asthma
AIDS
Multiple sclerosis
Tinnitus
Diabetic neuropathy
Low sperm counts.
Excessive tiredness
Breathlessness
Listlessness
Pallor
Poor resistance to infection
Menstrual disorders.

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Vitamin B12 Benefits

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