Overview: Cobalamin (Vitamin B12)

Vitamin B12, also known as Cobalamin, is a vital water-soluble vitamin that plays a critical role in numerous physiological functions, especially in nerve health, red blood cell formation, DNA synthesis, and energy metabolism. It is unique among vitamins as it contains the metal cobalt, giving it the name "cobalamin."

Unlike many other nutrients, Vitamin B12 is not synthesized by plants or animals, but by certain bacteria and archaea. It is naturally found in animal-based foods such as meat, dairy, fish, and eggs, making it a commonly deficient vitamin among vegetarians and vegans.


🌟 Functions & Benefits of Vitamin B12

  • Supports Healthy Nerves: Maintains the protective myelin sheath around nerves, preventing neurological issues.

  • Boosts Red Blood Cell Production: Prevents megaloblastic anemia, a condition that leads to fatigue and weakness.

  • Aids DNA Synthesis: Essential for cell replication and repair.

  • Improves Energy Levels: Plays a key role in converting food into usable energy.

  • Supports Brain Function & Mood: May help improve memory, reduce brain fog, and support mood regulation by influencing neurotransmitters.

  • Prevents Birth Defects: Adequate levels are crucial during pregnancy for fetal brain and nervous system development.


⚠️ Deficiency Symptoms

Vitamin B12 deficiency can lead to:

  • Fatigue and weakness

  • Memory problems or brain fog

  • Numbness or tingling in hands and feet

  • Pale skin or jaundice

  • Mood disturbances (depression, irritability)

  • Glossitis (inflamed tongue)

Those at risk include vegans, elderly adults, individuals with digestive disorders (like IBS or Crohn’s), and those who’ve undergone gastric surgery.


💊 Supplement Forms of B12

  • Cyanocobalamin: Most common and stable form used in supplements.

  • Methylcobalamin: Active, bioavailable form preferred for neurological benefits.

  • Hydroxocobalamin & Adenosylcobalamin: Found in some medical or specialized supplements.


🥗 Sources of B12

  • Animal liver, fish, red meat, poultry, eggs, and dairy

  • Fortified plant-based milks, cereals, and nutritional yeast

  • Supplements (tablets, sublingual, sprays, or injections)


Research studies / References

arw Abularrage CJ, Sidawy AN, White PW, Aidinian G, Dezee KJ, Weiswasser JM, Arora S. Effect of folic Acid and vitamins B6 and B12 on microcirculatory vasoreactivity in patients with hyperhomocysteinemia. Vasc Endovascular Surg. 2007 Aug-Sep;41(4):339-45.


arw Adachi S, Kawamoto T, Otsuka M, Todoroki T, Fukao K. Enteral vitamin B12 supplements reverse postgastrectomy B12 deficiency. Ann Surg. 2000;232(2):199-201.


arw Alpert JE, Mischoulon D, Nierenberg AA, Fava M. Nutrition and depression: focus on folate. Nutrition. 2000;16:544-581.


arw Bauman WA, Shaw S, Jayatilleke E, Spungen AM, Herbert V. Increased intake of calcium reverses vitamin B12 malabsorption induced by metformin. Diabetes Care. 2000;13(9):1227-1231.


arw Booth GL, Wang EE. Preventive health care, 2000 update: screening and management of hyperhomocysteinemia for the prevention of coronary artery disease events. The Canadian Task Force on Preventive Health Care. CMAJ. 2000;163(1):21-29.


arw Bottiglieri T, Laundy M, Crellin R, Toone BK, Carney MW, Reynolds EH. Homocysteine, folate, methylation, and monoamine metabolism in depression. J Neurol Neurosurg Psychiatry. 2000;69(2):228-232.


arw Chatterjee S, Chowdhury RG, Khan B. Medical management of male infertility. J Indian Med Assoc. 2006 Feb;104(2):74, 76-7.


arw Cuskelly GJ, Mooney KM, Young IS. Folate and vitamin B12: friendly or enemy nutrients for the elderly. Proc Nutr Soc. 2007;66(4):548-58.


arw Kaptan K, Beyan C, Ural AU, et al. Helicobacter pylori -- is it a novel causative agent in vitamin B12 deficiency? Arch Intern Med. 2000;160(9):1349-1353.


arw Konings EJ; Committee on Food Nutrition. Water-soluble vitamins. JAOAC Int. 2006 Jan-Feb;89(1):285-8.


arw Kris-Etherton P, Eckel RH, Howard BV, St. Jeor S, Bazzarre TL. Lyon diet heart study. Benefits of a Mediterranean-style, National Cholesterol Education Program/American Heart Association Step I dietary pattern on cardiovascular disease. Circulation. 2001;103:1823-1825.


arw Louwman MW, van Dusseldorp M, van de Vijver FJ, et al. Signs of impaired cognitive function in adolescents with marginal cobalamin status. Am J Clin Nutr. 2000;72(3):762-769.


arw Moore D, Jefferson J. Handbook of Medical Psychiatry, 2nd ed. Philadelphia, PA: Elsevier Mosby. 2004;Chapter 234.


arw National Academy of Science. Recommended Daily Allowances. Accessed August 1, 2007.


arw Nutrients and Nutritional Agents. In: Kastrup EK, Hines Burnham T, Short RM, et al, eds. Drug Facts and Comparisons. St. Louis, Mo: Facts and Comparisons; 2000:4-5.


arw Ryan-Harshman M, Aldoori W. Vitamin B12 and health. Can Fam Physician. 2008;54(4):536-41.


arw Schnyder G. Decreased rate of coronary restinosis after lowering of plasma homocysteine levels. N Engl J Med. 2001;345(22):1593-1600.


arw Sinclair S. Male infertility: nutritional and environmental considerations. Alt Med Rev. 2000;5(1):28-38.


arw Snowdon DA, Tully CL, Smith CD, Riley KR, Markesbery WR. Serum folate and the severity of atrophy of the neocortex in Alzheimer disease: findings from the Nun Study. Am J Clin Nutr. 2000;71:993-998.


arw Triantafyllou NI, et al. Folate and vitamin B 12 levels in levodopa-treated Parkinson's disease patients: their relationship to clinical manifestations, mood and cognition. Parkinsonism Relat Disord. 2008;14(4):321-25.


arw Wang HX. Vitamin B12 and folate in relation to the development of Alzheimer's disease. Neurology. 2001;56:1188-1194.


arw Yoshihara K, Kubo C. Overview of medical treatment and management of chronic fatigue syndrome. Nippon Rinsho. 2007 Jun;65(6):1077-81. Review.
 

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