Vitamin B12 (Cyanocobalamin, cobalamin, methylcobalamin, 5-deoxyadenosylcobalamin, adenosylcobalamin, cobamamide, dibencozide, hydroxocobalamin) is a water-soluble vitamin. This means it dissolves in water and travels through the bloodstream. The human body does not store cobalamin. Any excess or unwanted amounts are excreted through urine. Structurally, vitamin B12 is the most complicated vitamin. It is also the largest. Commercially it is produced from the bacteria. It is found in all human cells where its functions range from DNA synthesis and regulation to blood formation and energy production. But just as importantly, vitamin B12 is absolutely essential for the normal functioning of the nervous system including the brain.
Vitamin B12 mainly found in animal products. It occur in plants in less amount.
Foods which is the good sources of vitamin B12 are:
· Red meat, Eggs and poultry
· Fish, especially haddock, and tuna
· Dairy products
· Some nutritional yeast products
· Fortified cereals
How much vitamin B-12 should you take?
The recommended dietary allowance (RDA) includes the vitamin B-12 you get from both food and any supplements you take.
Adult: 2.4 mcg/day
Pregnant women: 2.6 mcg/day
Breastfeeding women: 2.8 mcg/day
Vitamin B12 Deficiency
Vitamin B12 deficiency can potentially cause severe and irreversible damage, especially to the brain and nervous system. At levels only slightly lower than normal, a range of symptoms such as fatigue, lethargy, depression, poor memory, breathlessness, headaches, and pale skin, among others, may be experienced, especially in elderly people (over age 60).
If you’ve been struggling with your memory, you could be suffering from a vitamin B12 deficiency. The effect of vitamin B12 deficiency is most pronounced in old people. One of the main presentations of this deficiency is cognitive decline. Clear sign of cognitive decline in old age is loss of memory, and confusion while performing simple, everyday tasks.
Vitamin B12 can needed to improve memory especially in the elderly who have vitamin B12 deficiency. It shows the good results with addition of folic acid. B vitamins can help cure anemia as well as protect the nervous system.