Vitamin B12 (Cobalamin)

1. Class of Vitamin:

• • Water-Soluble:
  • Vitamin B12, also known as Cobalamin, is water-soluble. It dissolves in water and is not stored in large amounts in the body, necessitating regular intake.

2. How the Body Utilizes Vitamin B12:

Cobalamin plays a critical role in various bodily functions, including:

• • Red Blood Cell Formation: Essential for the production of healthy red blood cells.
  • DNA Synthesis: Aids in the synthesis of DNA, crucial for cell division and growth.
  • Nervous System Function: Supports the health of the nervous system.

3. Dosage
   • RDA: 1.2 μg (typical absorption is low which is why SAHPRA allow 100 μg as a daily dosage
   • Typical Intake: 297 – 407μg
   • Upper limit: None

4. Symptoms of a Vitamin B12 Shortage:

A deficiency in Vitamin B12 can lead to:

• • Anemia: Due to inadequate red blood cell production.
  • Fatigue and Weakness: Resulting from reduced oxygen-carrying capacity.
  • Neurological Issues: Including tingling in extremities and difficulty with balance.

5. Symptoms of Too Much Vitamin B12:

There is no known toxicity associated with high Vitamin B12 intake. Excess amounts are typically excreted in the urine.

6. Various Forms of Vitamin B12 Supplements:

Common forms include Cyanocobalamin and Methylcobalamin. Cyanocobalamin is more stable and is commonly used in supplements, while Methylcobalamin is often preferred for individuals with certain health conditions.

7. Various Food Sources of Vitamin B12:

Include the following foods in your diet to ensure adequate Vitamin B12 intake:

• • Meat: Beef, pork, and poultry.
  • Fish: Salmon, trout, and tuna.
  • Dairy Products: Milk, cheese, and yogurt.
  • Eggs: Particularly the yolks.

8. How to Take Vitamin B12:

• • Meal Timing: Can be taken with or without meals; however, taking it with food may enhance absorption.
  • Time of Day: No specific time restrictions.

9. Positive and Negative Interactions:

Positive Interactions:

• • Folate (Vitamin B9): Works synergistically with B12 in various metabolic processes.

Negative Interactions:

• • No significant negative interactions reported.

10. Contraindications and Risks:

10. • Pernicious Anemia: Individuals with this condition may need B12 injections, as they lack intrinsic factor needed for B12 absorption.
    • Medication Interactions: Some medications, like proton pump inhibitors, may interfere with B12 absorption.
    • Always consult a healthcare provider before making significant changes to your Vitamin B12 intake, especially if dealing with existing health conditions or taking medications.