Vitamin B12 – Uses, Benefits, Sources and Dosage

Vitamin B12

It is commonly known as Cynocobalamines. It is water soluble vitamin.

As the name indicates it is the important part of vitamin B complex which is involved in various biological processes.

It is one of the most important nutrient for proper physical as well as mental and emotional health. It plays important role in various biological processes such as red blood cell formation, neurological functions and DNA synthesis.

It is the only vitamin that contains metal element named cobalt. It is the main reason that this vitamin named as cobalamine.

Deficiency of vitamin may results in anemia, physical and mental fatigue, insomnia and instability in emotions. Long term deficiency results in permanent damage of brain and central nervous system.

It cannot be prepared inside animals and plants. It is synthesized only by microorganisms especially bacteria and fungi which are known to produce vitamin B12.

Importance of Vitamin B12

It plays an important role in red blood cell formation, neurological functions and DNA synthesis. It act as cofactor for different enzymes that are required for the synthesis of DNA.

Food Sources of Vitamin B12

Vitamin B12 is not synthesized in plants and animals. It can be stored for long time in body.

The common food sources of vitamin B12 are given below:

Cereals
Fresh fruit juice like carrot, beet, cherry, pomegranate, apple
Honey, meat
Eggs
Dairy products like milk, yogurt
Cheese

Health Benefits of Vitamin B12

It is beneficial for different health problems which are given below:

Brain health – It helps to maintain the brain health by maintaining the level of neurotransmitters. Deficiency of vitamin B12 leads to Alzheimer’s disease. It helps to maintain the level of homocystiene that plays important role in development of Alzheimer’s disease.
Depression – It helps to maintain the synthesis of neurotransmitters in brain which are related to brain functions and prevents depression.
Cancer prevention – It prevents the damage of DNA. Damaged DNA results in cancer.
Energy metabolism – It helps in metabolism of energy by regulating the enzyme Succinyl CoA in citric acid cycle.