What Is Vitamin B 12?

Your body needs a regular supply of vitamins and minerals in order to function properly. One of these essential nutrients is vitamin B 12, which is also known as cobalmin or cyanocobalamine.

It plays an important role in the development of the red blood cells, and in the maintenance of the nervous system. In particular, the nerves in the brain need vitamin B 12 to form their protective fatty layer. This vitamin also helps ensure that the white blood cells are working correctly so that they can keep the immune system in good shape.

Vitamin B 12 is found in animal proteins such as meat, poultry, fish, eggs and dairy products. Most people eat these foods every day, and therefore ingest more than enough of this nutrient. Vegans, as well as those vegetarians who do not consume sufficient quantities of animal protein, have to compensate by taking supplements or eating breakfast cereals or dairy products that have been fortified with B 12.

Some people have trouble absorbing vitamin B 12, and can therefore develop a deficiency even if they eat plenty of the correct foods. A person who has a B 12 deficiency can develop a kind of anemia where the red blood cells are abnormally large but fewer in number than usual. Other effects include tiredness and dizziness, unexplained bruising, palpitations, shortness of breath and hair loss. In extreme cases, the nerve damage that results from not having enough vitamin B 12 causes confusion and dementia.

If you suffer from this type of anemia, you should take iron and B 12 supplements, and eat more foods that contain these elements. Good sources include red meat, liver, fish, poultry, leafy vegetables, wheat germ and dried fruit. You should also avoid drinking too much tea, which can decrease the body's ability to utilize both vitamin B 12 and iron, and take more vitamin C, which helps in the absorption process.

An estimated 10 to 15 percent of adults over 65 have a form of B 12 deficiency called pernicious anemia. This is caused by a drop in the body's production of intrinsic factor, which aids in the absorption of the nutrient. Symptoms range from weakness, nausea, tingling in the hands and feet and a sore tongue to personality changes, memory loss and delusions. Treatment generally consists of regular B 12 injections, which need to be taken for life.

If you suspect that you might not be getting enough vitamin B 12, you should check your diet and see your doctor as soon as possible.