Vitamin B12 is a water-soluble compound, essential for the production of red blood cells in both humans and animals. The various forms of vitamin B12 are called cobalamins, of these, cyanobalamin, are used in supplements. This vitamin is one of the few organic compounds with cobalt in its structure, which probably explains why its so crucial to human health.
The discovery of vitamin B12 was made during the search for a cure for pernicious anaemia—a life threatening disease now known to be caused by severe vitamin B12 deficiency. Two inspiring figures in the history of medicine—Minot and Murphy—played vital roles in this discovery. They observed that when patients were given a diet made of raw liver they were cured of pernicious anaemia. Minot, Murphy and a third scientist—Whippie—were awarded the Nobel Prize for their work. Over a decade later Dorothy Hodgkin used the latest technology in Xray crystallography to unravel the complex structure of this essential vitamin. By the 1950s large-scale synthetic production of vitamin B12 was in process to provide treatment for pernicious anaemia.
Functions in the body
Supports energy production
Vitamin B12 is part of the B-group vitamins needed for converting food to energy. When we eat our food is broken down to glucose molecules, vitamin B12 is required for further degradation of the glucose molecule to release energy. It has been found that a deficiency in vitamin B12 leads to lower levels of enzymes necessary for glucose breakdown. Our red blood cells rely on this process to function effectively and in if this process is inefficient we feel low on energy, tired and lethargic, and our risk of anaemia increases.
Essential for our nervous system
Vitamin B12 is an important role in maintaining the integrity of the myelin sheath surrounding our nerves. This sheath is incredibly important is ensuring that signals travel efficiently along the nerves. Vitamin B12 deficiency can hence causse nervous system disorders such as permanent nerve damage, Alzhiemer’s disease and spinal cord degeneration. Less severe symptoms include weakness in the arms and legs and lack of coordination, mood swings and reduced intellectual abilities.
Bone health
Studies have shown that men and women whom are vitamin B12 deficient are at a much higher risk of fractures and bone disorders. Vitamin B12 is a key determinant of homocysteine metabolism, allowing our body to get rid of it appropriately. High levels of homocysteine reduce the integrity of the bone matrix by interfering with collagen ‘cross-linking’ and strengthening bone. Moreover vitamin B12 also stimulates the division of bone-building cells called osteoblasts. In cases of vitamin B12 deficiency the opposite happens i.e. an increase in osteoclast activity, the cells involved in the breakdown of bone.
Maintaining adequate intake
Vitamin B12 is found mostly in animal products hence vegatarians/vegans are at a much higher risk of deficiency. Most often vegetarians need to take supplements, however they may boost intake through the intake of vitamin B12 fortified foods such as breakfast cereals. The most potent sources of this crucial vitamin include:
- Cooked beef liver
- Fish/seafood- salmon, trout, tuna, clams
- Chicken
- Eggs, milk
References
1. http://ajcn.nutrition.org/content/5/4/431.full.pdf+html
2. http://onlinelibrary.wiley.com/doi/10.1002/ajh.2830340208/abstract
3. http://www.hindawi.com/journals/jnme/2013/486186/
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