Nutrition with Samantha: Vitamin B12

Vitamin B12, also known as cobalamin, is a water-soluble vitamin that is critical to nerve cells. Vitamin B12 also enables folate to manufacture red blood cells. Without vitamin B12, folate is not able to build red blood cells and as a result, a person with a vitamin B12 deficiency would develop anemia.

Vitamin B12 deficiency symptoms include anemia, smooth red tongue, fatigue, and in severe cases, nerve degeneration that can progress to paralysis. Vitamin B12 deficiencies are rarely seen in individuals who consume a variety of animal products such as meat, milk, cheese, and eggs. Strict vegetarians may be at risk for developing a vitamin B12 deficiency and they should find alternatives such as fortified soy beverages, fortified cereals, or B12 supplements. There are no known toxicity symptoms.

Other groups of people may be at risk for a vitamin B12 deficiency and not because their diet is lacking the nutrient, but because their bodies are not able to properly make use of the nutrient. Some people inherit a genetic defect that that makes it impossible for their body to make the compound intrinsic factor. Intrinsic factor is a compound made in the stomach that is required for the body to absorb vitamin B12. Without this compound, a vitamin B12 deficiency will occur. In cases such as this, vitamin B12 injections are necessary.

Older adults may develop a condition called atrophic gastritis, which can hamper the body's ability to utilize vitamin B12. Atrophic gastritis is an age-related condition where the stomach cannot produce enough acid to break down vitamin B12. Vitamin B12 deficiencies that are the result of atrophic gastritis are usually easily treated with supplements or injections.

It is recommended that adults consume 2.4 micrograms (µg) of vitamin B12 per day.

Sardines (3 oz)- 7.50 µg