Vitamin B12 complex

Important of Vitamin B in Nutrition

Vitamin B12 is a member of the vitamin B complex. It contains cobalt, and so is also known as cobalamin. It is exclusively synthesised by bacteria and is found primarily in meat, eggs and dairy products. There has been considerable research into proposed plant sources of vitamin B12. Fermented soya products, seaweeds, and algae such as spirulina have all been suggested as containing significant B12. However, the present consensus is that any B12 present in plant foods is likely to be unavailable to humans and so these foods should not be relied upon as safe sources. Many vegan foods are supplemented with B12. Vitamin B12 is necessary for the synthesis of red blood cells, the maintenance of the nervous system, and growth and development in children. Deficiency can cause anaemia. Vitamin B12 neuropathy, involving the degeneration of nerve fibers and irreversible neurological damage, can also occur.

Functions of Vitamin B₁₂

Ø  Vitamin B₁₂ is normally involved in the metabolism of every cell of the body, especially affecting the DNA synthesis and regulation but also fatty acid synthesis and energy production. B vitamins help the body use energy and are necessary for the metabolism of carbohydrates, proteins and fats.

Ø  B vitamins are utilized as coenzymes – components of enzymes – which speed up biological and chemical reactions in the body.

Ø  The B vitamins thiamin, riboflavin, niacin, pantothenic acid, and biotin help mediate the release of energy from carbohydrates, fats and proteins.

Ø  Vitamin B-6 assists enzymes that metabolize amino acids.

Ø  Folate and vitamin B-12 help cells to multiply, a function that is particularly important to cells with a short life span and that are replaced rapidly, such as red blood cells and the cells lining the gastrointestinal tract.

Food Sources of Vitamin B

Whole grains* (wheat, oats, and rye), liver, green leafy vegetables, meats, poultry, fish, eggs, nuts and beans.

*Most of the B vitamins are removed when the grains are highly refined and processed.

Food Sources of Vitamin B12
Liver	30 mcg / 100 g.
Kidneys	15 mcg/100 g.
Liver Sausage	8 mcg/100 g.
Liver pate	7.2 mcg/100 g.
Fatty Fish	5 mcg/100 g.
Eggs	5 mcg/100 g.
Beef	2 mcg/100 g.
Cereals	1.7 mcg/100 g.
Lamb	1.5 mcg/100 g.
Cheese	1 mcg/100 g.
Chili con carne	0.85 mcg/100 g.
Milk Skimmed	0.40 mcg/100 g.

RDA Of VITAMIN B12
	Age	Asborbic Acicd	Folacin	Niacin	Riboflavin	Thiamine	Vitamin B6	Vitamin B12
Childern	4-6	40/45 mg	200/75 mcg	12 mg	1.1 mg	0.9 mg	0.9/1.1 mg	1.5/1.0
	7-10	40/45 mg	300/100 mcg	16/13 mg	1.2 mg	1.2/1.0 mg	1.2	2.0/1.4 mcg
Males	15-18	45-60 mg	400/200 mcg	20 mg	1.8 mg	1.5 mg	2.0 mg	3.0/2.0 mcg
	19-24	45-60	400-200 mcg	20/19 mg	1.8/1.7 mg	1.5 mg	2.0 mg	3.02/2.0 mcg
	25-50	45-60	400-200 mcg	18/19 mg	1.6/1.7 mg	1.4/1.5 mg	2.0 mcg	3.02/2.0 mcg
Females	15-18	45-60	400/180 mcg	14/15 mg	1.4/1.3 mg	1.1 mg	2.0/1.5 mg	3.0/2.0 mcg
	19-24	45-60	400-180 mcg	14/15 mg	1.4/1.3 mg	1.1 mg	2.0/1.6 mg	3.02/2.0 mcg
	25-50	45-60	400-180 mcg	14/15 mg	1.2/1.3 mg	1.0/1.1 mg	2.0/1.6 mg	3.02/2.0 mcg

The Importance of B-Group Vitamins

Each of the B vitamins has different safety and usage factors:

Ø  Vitamin B1 or Thiamine: thiamine promotes growth, protects the heart muscle, and stimulates brain action. It plays an important role in the normal functioning of the entire nervous system. It aids digestion, especially of carbohydrates. It has a mild diuretic effect: that is it increases urine formation. Easily destroyed by alcohol consumption, caffeine, stress, and smoking. Pregnant women may benefit from slightly higher levels of B1.

Ø  Vitamin B2-Riboflavin: Absorption or availability is decreased by the use of oral contraceptives, as well as by regular exercise and alcohol consumption. Vegetarians and the elderly may benefit from slightly higher levels of B2. Riboflavin is essential for growth and general health. It functions as a part of a group of enzymes whi8ch are involved in the metabolism of carbohydrates, fats and proteins. It is involved in a number of chemical reactions in the body and is therefore essential for normal tissue maintenance. Riboflavin aids digestion and helps in the functioning of the nervous system. It prevents constipation, promotes a healthy skin, nails and hair, and strengthens the mucous lining of the mouth, lips and tongue.

Ø  Vitamin B3-Niacin: Vitamin B3 or Niacin is an important vitamin of the B group. Cooking causes little actual destruction of niacin, but a considerable amount maybe lost in the cooking water. Sulphur drugs, alcohol, food-processing techniques, and sleeping pills tend to destroy this vitamin. Niacin in important for proper blood circulation and the healthy functioning of the nervous system. It maintains the normal functions of the gastro-intestinal tract and is essential for the proper metabolism of proteins and carbohydrates. It helps to maintain a healthy skin. 

Ø  Vitamin B5 or Pantothenic Acid: is a water soluble vitamin of the B complex group. It is liable to destruction by food processing techniques, caffeine, sulphur drugs, sleeping pills, and alcohol.

Functions in the Body: Pantothenic Acid is a part of the enzyme system which plays a vital role in the metabolism of carbohydrates, fats and proteins, and in the synthesis of amino acids and fatty acids. It is also essential for the formation of porphyrin, the pigment portion of the hemoglobin molecule of the red blood cells.

Ø  Vitamin B6-Pyridoxine: Pregnant or breastfeeding/lactating women, those who use contraceptives or hormone replacement therapy, and those who use antibiotics regularly may need slightly higher levels. B6 supplementation is also suggested for those who consume alcohol, smoke, and consume protein above recommended levels.

Functions in the Body: Pyridoxine aids in food assimilation and protein and fat metabolism, especially in the metabolism of essential fatty acids. It activates many enzymes and enzyme systems. It is involved in the production of antibodies which protect against bacterial diseases. Pyridoxine helps in the healthy functioning of the nervous system and brain. It is essential for the normal reproductive process and healthy pregnancies.

Ø  Vitamin B8 or Biotin: is a member of the vitamin B complex group. Water, alpha drugs, estrogen, food processing techniques, alcohol can destroy this vitamin.

Functions in the Body: Biotin is vital for a healthy immune system. It is involved in the metabolism of carbohydrates, proteins and fats. It is essential for the growth and health of the hair. It prevents premature greying of hair as well as hair loss. This vitamin helps to maintain the skin and the nervous system in a sound condition. It controls proper distribution of color pigment

Ø  Vitamin B9-Folic Acid: Vitamin B9 or Folic Acid, also known as folacin or folate, is another important member of the B complex group. Elderly people and pregnant women may need higher levels, as well as people who consume alcohol or have risk factors associated with heart disease.

Functions in the Body: Folic Acid in combination with vitamin B12 is essential for the formation, maturation and multiplication of red blood cells. It is necessary for the growth and division of all body cells, including nerve cells, and for manufacturing a number of nerve transmitters.

Ø  Vitamin B12-Cyanocobalamin: Vitamin B12 or Cyanocobalamin, another member of the B complex group is produced only by fungi and bacteria. Human intestinal bacteria also produced appreciable quantities of it. It was effective in a type of anemia called pernicious anemia, in as small a quantity as one-millionth part of a gram. Strict vegetarians and vegans, along with pregnant and/or lactating women, and those who consume alcohol or smoke may need increased levels.

Functions in the Body: The amount of vitamin B12 which is not immediately needed by the body is stored in the liver, which is capable of storing relatively large amounts of this nutrient. About 30mcg of vitamin B12 are excreted in the normal urine daily. When injected in a large dose up to 100mcg, up to 90% of the quantity is excreted. This vitamin is also secreted in breast milk for the use of babies. Like vitamin B6,vitamin B12 is essential for the production and regeneration of red blood cells.

Deficiency and Disease of Vitamin B

Ø   Vitamin B1 Or Thiamine: Deficiency causes Beriberi. Symptoms of this disease of the nervous system include weight loss, emotional disturbances,  weakness and pain in the limbs, periods of irregular heartbeat, and edema (swelling of bodily tissues). Heart failure and death may occur in advanced cases.

Ø  Vitamin B2 Or Riboflavin: Deficiency causes Ariboflavinosis. cracks in the lips, high sensitivity to sunlight, angular cheilitis, inflammation of the tongue, seborrhea dermatitis or pseudo-syphilis (particularly affecting the scrotum or labia majora and the mouth), pharyngitis, hyperemia, and edema of the pharyngeal and oral mucosa.

Ø  Vitamin B3 Or Niacin: Deficiency, along with a deficiency of tryptophan causes Pellagra. Symptoms include aggression, dermatitis, insomnia, weakness, mental confusion, and diarrhea. In advanced cases, pellagra may lead to dementia and death.

Ø  Vitamin B5 Or Pantothenic Acid:  Deficiency can result in acne and Paresthesia, although it is uncommon.

Ø  Vitamin B6 Or Pyridoxine: Deficiency may lead to anemia, depression, dermatitis, high blood pressure (hypertension), water retention, and elevated levels of homocysteine.

Ø  Vitamin B8 Or Biotin: Deficiency does not typically cause symptoms in adults but may lead to impaired growth and neurological disorders in infants.

Ø  Vitamin B9 Or Folic Acid:  Deficiency results in a macrocytic anemia, and elevated levels of homocysteine. Deficiency in pregnant women can lead to birth defects. Supplementation is often recommended during pregnancy. Researchers have shown that folic acid might also slow the insidious effects of age on the brain.

Ø  Vitamin B12 Or Cyanocobalamin: Deficiency causes pernicious anemia, peripheral neuropathy, memory loss and other cognitive decline. It is most likely to occur among elderly people as absorption through the gut declines with age. In rare extreme cases, paralysis can result.