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B12 is the largest and most structurally complicated vitamin, and can be produced industrially only through a process of bacterial synthesis.
- Cobalamin has a close relationship with folate, as both depend on the other to work properly.
It plays an important role in memory, heart health, bone health, the nervous system, blood formation, proper sleeping patterns, healthy eyes, the aging process, disposition and more. “Cobalamin” derives its name from the fact it contains a molecule of Cobalt.
Having a diet rich in Cobalamin or taking a daily supplement, can help increase energy levels, improve memory function and enhance our moods. It has been shown to assist in preventing heart attacks, strokes and a number of other serious health problems. It also helps prevent megaloblastic anemia that makes a person tired and weak.
Cobalamin has been used to treat:
- memory loss
- Alzheimer’s disease
- boost mood
- the immune system
- slow the aging process
- heart disease
- lowering high homocysteine levels
- male infertility
- sleep disorders
- mental disorders
- weak bones (osteoporosis)
- swollen tendons
- inflammatory bowel disease
- preventing cervical and other cancers
- skin infections
Cobalamin comes in several forms including;
According to the Food and Drug Administration (FDA), the amount of Cobalamin a person needs each day depends on their age. According to the FDA , the recommended adult daily intake is 2.4 micrograms (mcg).
It is a water-soluble nutrient that the human body needs, but doesn’t naturally produce. It is one of the eight elements in Vitamin B Complex. Having a diet rich in B12, or taking a daily supplement, can help increase energy levels, improve memory function and elevate our moods. It also assists in staving off heart attacks, strokes and a number of other diseases. A deficiency in vitamin B12 can cause serious health risks. It is a co-enzyme for many other nutrients and plays a vital role in DNA.
Symptoms can include slow thinking, memory impairment, attention deficits and dementia. There is a direct and indirect correlation between low Cobalamin levels and cognitive function, both in healthy elderly people and patients with Alzheimer’s disease.
- “A common trait in heart disease, Alzheimer’s, depression and osteoporosis patients is B12 deficiency….”
Cobalamin deficiency symptoms are often similar to other conditions. So, the best way to determine whether someone has a vitamin B12 deficiency is by having a test done by their primary care physician. This can be accomplished by a blood test.
Here are some of the possible symptoms of having a deficiency of B12:
- Imbalance, Tipsy
- Tingling in the Hands or Feet
- Muscle Stiffness & Weakness
- Reduced Cognitive Capabilities
- Diminishing Memory
- Low Blood Pressure
- Sleep Disorders
Here is a list of some of the best natural food sources of vitamin B12
-beef is an excellent source
– fortified breakfast cereals
– cooked liver is the #1 source
– salmon, rainbow trout and tuna
– cooked clams are a great source
– milk, cheese & eggs
Sources of Cobalamin can be found primarily in liver, fish, beef, cheese, chicken, eggs, milk, and clams. It is produced within the digestive tract of animals making animal protein products the best sources of it. Animals integrate B12 into their tissues via bacterial symbiosis, which is why animal foods are naturally the richest source of Cobalamin. It does not occur in fruits, vegetables, or grains. Plants can’t manufacture it.
Beef liver and clams contain the highest amount of B12. Fortified breakfast cereal is also a good source. Here is a chart showing the major foods with vitamin B12 and the amount of Cobalamin per serving in micrograms.
|Natural Food Sources
3 oz servings
(unless otherwise noted)
|mcg’s per serving|
|Fortified Breakfast Cereal (bowl)||6|
|Wild Rainbow Trout||5.4|
|Cooked Sockeye Salmon||4.8|
|Farmed Rainbow Trout||3.5|
|Beef, Top-Sirloin, broiled||1.4|
|Ham, cured roasted||0.6|
|1 Egg, large, hard-boiled||0.6|
|SOURCE: National Institute of Health||min. daily requirement 2.4 mcg’s|
In case you ever wondered what vitamin B12 is good for, there are lots of benefits to getting enough Cobalamin. Adequate intake of vitamin B12 is essential for normal blood and neurological function. Vitamin B12 deficiency can produce blood, nerve and psychological symptoms. It is also very important for maintaining lots of energy.
- Key Role in Memory Function
According to the National Institute of Health (NIH), even at levels only slightly lower than normal, poor memory may be experienced. According to the FDA, ” Deficiencies of vitamins B1 and B12 can affect memory”.
- Helps Maintain Healthy Nervous System
It is required for neurological function. B12 plays a vital role in maintaining the sheaths covering and protecting the nerves of the central and the peripheral nervous system. Cobalamin deficiency can cause neurological changes, such as numbness and tingling in the hands and feet.
- Component of Mental Health
Cobalamin levels are directly associated with cognitive function. According to the NIH, deficiency in vitamin B12 can be linked to overall mental decline. Cobalamin deficiency has also been associated with attention deficits, acute mental-status and acute cognitive changes. Low Cobalamin levels can disrupt the electrical activity of the brain.
- Vital to Red Blood Cell Production
Anemia is a condition in which the body does not have enough healthy red blood cells.The body needs Cobalamin to make red blood cells. Red blood cells provide oxygen to body tissues. Deficiency anemia is a low red blood cell count due to a lack of Cobalamin.
- Cofactor with Other Nutrients
According to the NIH Vitamin B12 acts as a cofactor in a variety of vital bodily functions. Being a cofactor means B12 works together with other nutrients enabling them to perform their functions properly.
- Supports Cardiovascular Health
According to the NIH B12, folate, and vitamin B6 are all involved in homocysteine metabolism. If it is deficient homocysteine levels can rise due to inadequate function of methionine synthase. This condition has been shown to possibly cause heart disease.
- Helps Maintain Healthy Bones
Bone marrow requires a constant supply of Cobalamin. Cobalamin has been used to treat Osteoporosis. A new study links deficiency with low bone mineral density in men and confirms similar, previously reported findings in women.
- Protects Cell DNA
Sustaining DNA integrity is dependent on both folate and vitamin B12. Vitamin B12 is required for the synthesis of fatty acids in myelin and in conjunction with folate, for DNA synthesis. Cobalamin deficiency has been linked to an increased risk of breast cancer.
- There is no evidence of any known clinical benefits when this nutrient is given to persons who are not deficient.