Vitamin B12 is an essential water-soluble vitamin that maintains your body's blood and nerve cells healthy, besides facilitating DNA synthesis, the genetic material found in every cell. Vitamin B12 also prevents megaloblastic anemia, a blood disease that results in weakness and tiredness.
Some of the Key Responsibilities of Vitamin B12
Red Blood Cell Formation
Vitamin B12 is essential to produce healthy red blood cells. A deficiency can lead to a condition called megaloblastic anaemia, where red blood cells are abnormally large and unable to function properly, causing fatigue and weakness.
Nervous System Health
It is vital for the development, myelination, and function of the central nervous system. A deficiency can cause neurological symptoms such as numbness or tingling in the hands and feet, memory problems, and a loss of balance.
DNA Synthesis
Vitamin B12 is a key component in the synthesis of DNA, the genetic material in all cells. It works as a cofactor for enzymes involved in DNA methylation and nucleotide synthesis, processes that are essential for DNA replication and transcription.
Metabolism
It plays a role in the metabolism of fatty acids and amino acids, and it is also involved in protein metabolism.
Cofactor for Enzymes
Vitamin B12 functions as a cofactor for two specific enzymes: methionine synthase and L-methylmalonyl-CoA mutase. These enzymes are critical for various metabolic pathways in the body.
Rich Sources of Vitamin B12
Eggs: Whole egg contains yolk with B12; however, the yolk holds the highest concentration.
Seafood: Fish and shellfish are good sources of vitamin B12, including salmon, trout, tuna, mackerel, clams, and oysters.
Dairy products: Dairy foods also contribute to vitamin B12. Ideally, choose lower-fat or fortified products.
Meat: Meat is a good source of B12, whether it is beef, lamb, or pork. Organ meats, including liver and kidney, also contain high amounts of B12.
Fortified foods: Breakfast cereals, soy milk, almond milk, along nutritional yeast contain added vitamin B12.
It is worth noting that plant foods don't naturally contain vitamin B12. Vegetarians and vegans need to make sure they get vitamin B12 from plant-based foods that have been fortified or a supplement, since they do not get it.
The Following are Some of the Highlights Regarding Vitamin B12 Deficiency
Neurological Problems
Vitamin B12 is important for nerve health. Deficiency of vit B12 can lead to neuropathological symptoms, loss of feelings, warmth in hands and feet, inability to maintain balance, memory loss, confusion, and depression.
Pernicious Anemia
Deficiency of vitamin B12 can cause pernicious anemia. The body will not absorb vitamin B12, and this will slow down the production of red blood cells. It can cause weakness, tiredness, pale appearance, and shortness of breath.
Vitamin B12 is an essential nutrient; it controls multiple functions like RBC production, nerve function, DNA synthesis, and the metabolism of energy. Proper nutrition and supplementation will mitigate the risk of deficiency diseases. Also, proper nutrition is important to allow the increased consumption of foods high in vitamin B12.