Facts About Vitamins - Vitamin B12 (Cobolamine)



Posted: Thursday, April 10, 2008

by
Bespoke Spices

Vitamin B12 also known as cobolamine is used by the body for the production and maintenance of red blood cells, also it metabolises fat, proteins and carbohydrates for energy. Vitamin B12 is also called the energy vitamin and it's sometimes used by older persons for an energy boost.

How much do we need? In the UK the daily RNI (recommended nutrient intake) for adults is 1.5mcgs (microgrammes). In the US the RDA (recommended dietary allowance) is 2.0mcgs for men and women.

What happens if we don't get enough? A deficiency in cobolamine may result in symptoms which may include fatigue, weight loss, dizziness, numbness, apathy and a sore tongue. A really severe deficiency can lead to an illness called "pernicious anaemia" which may cause hallucinations and eventually dementia!

And too much? This is a very safe vitamin, and there have been no studies showing any harmful effects even from taking large amounts.

Who may need extra? As vitamin B12 is only found in animal produce, it is extremely important vegans should use B12 supplements. Too much alcohol may impair the absorption of this vitamin. People who have gastrointestinal problems or who suffer with pernicious anemia may be helped by supplementing.

Good sources of cobolamine include:

 liver
 dairy produce
 shellfish
 eggs
 cheese
 fish
Jason Pitcher enjoys all things to do with cooking, particularly everything to do with making homemade herb and spice blends. Sign up to his free monthly newsletter "Flavour At Your Fingertips" at http://www.bespokespices.com/spices-and-their-uses.html and receive your free recipe e-book - "Homemade Spice Blends From Around The World".

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