Vitamin B12 (Cobalamin) Explained
November 23, 2008 by Tom
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Vitamin B12 (also known as cobalamin) is a water soluble vitamin and part of the B-complex group (a group of eight vitamins that were initially thought to be the singular vitamin B). Like many of the other vitamins the discovery of vitamin B12 was the result of research into a cure for a disease. This time researchers were searching for a way to treat pernicious anemia (a lack of red blood cells in the body which is now known to be caused by vitamin B12 deficiency). Up until the 1920s this condition often resulted in death. However, in 1926 George Richards Minot and William Perry Murphy followed up on initial research by George Whipple which revealed that beef liver could increase the production of red blood cells in anemic dogs. They wanted to see if this applied to humans too and started to feed their patients large amounts of liver. In 1926 they announced that a daily diet of one pound of liver per day could help cure pernicious anemia. However, they did not manage to isolate the factor in liver that helped prevent pernicious anemia. This search took over 20 years but in 1948 a breakthrough was finally made when an American research team led by Karl Folkers and two researchers in England, E. Lester Smith and L.F.S. Parker, announced that they had managed to isolate vitamin B12 into red crystals. The discovery of vitamin B12 was not only significant as a cure for the deadly pernicious anemia but also because it was the last of the vitamins to be discovered.
The main function of vitamin B12 is to work with vitamin B9 to produce DNA (deoxyribonucleic acid) and RNA (ribonucleic acid), both of which hold important genetic information for the body’s cells. It is also required by the body’s cells so that they can properly absorb vitamin B9. On top of this vitamin B12 has a number of further functions which include:
- Assisting in the production of red blood cells.
- Assisting in the production of melatonin which can help improve sleep cycles.
- Assisting in the production of myonin which covers and protects the nerves.
- Assisting in the production of serotonin which can help improve your mood.
- Possible improvements in mental function.
The recommended daily allowance (RDA) for vitamin B12 is 0.002mg for both men and women. It is found naturally in all animal products with liver, fish and dairy products (such as egg, milk and cheese) being particularly rich sources. Some enriched wholemeal products also contain vitamin B12.
Not getting enough vitamin B12 in your diet is rare. However, unlike other vitamins, B12 requires a substance called intrinsic factor to be present in the intestine so that it can be properly absorbed. If you have problems with your stomach and don’t produce enough intrinsic factor you may not absorb enough of this vitamin from the foods you eat. A lack of vitamin B12 reduces the production of red blood cells in the body which eventually leads to pernicious anemia which is characterised by fewer, larger blood cells. It can lead to difficulties balancing and walking, weakness and in the worst cases dementia. Long term deficiencies can also cause permanent nerve damage.
Since animal products are the major source of vitamin B12 vegans may require supplementation in order to meet the RDA. At present, this vitamin is not thought to be toxic in large doses. However, I still recommend that you consult your doctor before starting on the supplements.
As you can see from this article vitamin B12 is very important. Not only does it help maintain and produce your body’s cells but it also protects your nervous system. If animal products are a regular part of your diet then you should easily be meeting the RDA for vitamin B12. However, if you are a vegan or rarely eat animal products you should go see your doctor and ask their opinion on whether or not you require vitamin B12 supplementation.
Sources:
Vitamin B12 Information (Food Standards Agency)
Vitamin B2 Information (How Stuff Works)
Vitamin B12 Information (Life Clinic)
Vitamin B2 Information (World of Scientific Discovery)
Hey Tom,
Great look at B12! Thanks for the article, I’ll make sure to check out the rest of the vitamins as well.
All the Best,
Andrew R
Thanks Andrew. Glad you like them. I’ve tried to put together a good overview of all the vitamins without getting too technical. It’s also helped me find out exactly what the various fruits and vegetables are doing for me.
It’s a nice article on Vit B12, but the most synthesised form of Vit B12 nowadays is used known as Methycobalamin. The best use of this drug is in Diabetic Neuropathy.
Thanks for the additional info Raj.
My niece has been getting vit B12 supplements from GP for several months now … her body doesn’t absorb enough .. Her GP has now told her he will not be giving her any more ……. She feels aggrieved at this because her “life ” had changed since being given the supplements … much more energy . not as sleepy etc .. my question is : is there a reason for this ? … is there a problem with long term use ? …. she is 28 yrs old and otherwise healthy 7 active , she eats a normal healthy diet … not vegetarian ..
Hi Rose. I’m sorry to hear that. I don’t know why your GP would have stopped giving your daughter the supplements although I am really not the best person to ask. I’m not a qualified dietician or a doctor. This article is just intended to give an overview of vitamin B12. My advice would be to explain your concerns to your GP and get their side of the story. I’m sure they have a valid reason for stopping the supplements.
Hi Rose, The vitmin B12 supplements is not necessary for a longer peroid time . she has already taken for seven months, its more than enough. There is no use in continuing it for a longer time as your niece is quite young, just tell her to change her food habbits. A little jogging will help her lot.