B I N A R A G A . I N F O

Vitamin B12 (Cobalamin)

Vitamin B12 also called cobalamin (because it contains cobalt) is a water-soluable vitamin, and unliike most other B-group vitamins it can be stored in the liver. A normal adult with maximal stores to begin with, has enough B12 to last two to ten years, or even longer. Vitamin B12 (with folic acid) is needed for DNA synthesis, the formation of blood cells, and for maintaining the central nervous system. There are no plant sources of vitamin B12.

Vitamin B12 deficiency is rare, except in strict vegetarians, the elderly, or people with malabsorption disorders. The result of B12 deficiency is called pernicious anaemia (anaemia followed by severe neurological abnormalities). At greatest risk of vitamin B12 deficiency are exclusively breastfed infants of strict vegetarian mothers. Vegetarian nursing mothers should consult their doctors about B12 supplements for their infants. If these mothers are worried about giving their babies animal products, a synthetic form of B12 (cyanocobalamin) is found in nearly all vitamin supplements, it is derived from bacterial ferments.

Because of stomach abnormalities or recent stomach surgery, some people are unable to absorb vitamin B12, no matter how rich their diet is, and if left untreated these people may suffer fatal disorders of the blood and nervous system. If you suspect that you are unable to absorb B12 then your doctor can run tests to see if a series of B12 injections would be in order. Everyone at age 60 should be tested for B12 deficiency, and at 10 year intervals after that. There have been no reported cases of people suffering B12 toxicity, but that does not in any way lend credibility to its use as an energy booster. There is no evidence to indicate that normally healthy people will benefit from B12 megadoses.

Good sources of vitamin B12 include clams, liver, kidneys, beef heart, sardines, oysters, fish, eggs, lean meat, canned tuna in brine, and cheese. Some vegetarians believe that spirulina seaweed and tempeh contain B12, they do not! They contain "false B12" also called "B12 analogue" which cannot be substituted for vitamin B12 in the body. And may in fact retard B12 absorption. Some non-dairy soy drinks are now fortified with vitamin B12 (check labels).