Benefits of Vitamin B12
Alternative Name – COBALAMINE
If you are conscious about your health then it is advisable that you should take a prescribed amount of vitamin B12 regularly, either in its natural form (from diet) or in the form of supplement. Vitamin B12 is an inexpensive, safe and reliable vitamin. Vitamin B 12 along with foliate and vitamin B6 is needed for the production of red blood cells.
Here are some other benefits of vitamin B12:
- Vitamin b 12 is essential for proper working of the nervous system.
- It helps increase body energy levels.
- Vitamin b12 is also essential for DNA production.
- Vitamin B12 is found in various health friendly forms such as Methyl cobalamin for which is body friendly version of vitamin B12 and it is also available in the form of sublingual tablet that dissolves under the tongue (because the digestive system might modify this molecule). Another form of vitamin B12 is hydroxo cobalamin that is well known as an effective cure for cyanide poisoning.
- It also helps prevent narrowing of arteries, heart diseases and thrombosis.
- It combines with foliate to form a compound called S-adenosylmethionine (SAMe), which is involved in proper immune function and mood.
- B12 vitamin also works to form the protective covering of all the nerve cells in the body. There are many other benefits of vitamin B12 including energy production.
RECOMMENDED INTAKE FOR vitamin B12:
Term RDA or Recommended Daily Amount has now been replaced by the term (RNI) or Reference Nutrient intake.
(1000 µg = 1mg)
O to 6 months =0.3 µg
7 to 12 months = 0.4 µg
1 to 3 years = 0.5 µg
4 to 6 years = 0.8 µg
7 to 10 years = 1.0 µg
11 to 14 years = 1.2 µg
15+ years = 1.5 µg
Breast feeding women = 2.0 µg
Recent studies showed that the absorption of Vitamin B12 decreases with an increase in age. Therefore, if you are above 50 then you should have to take some extra doses of vitamin B12.
Some good sources of vitamin b12 are:
Beef, lamb, pork, duck rabbit, kidney, liver, fishes like cod, sardines, tuna, herring, skimmed milk, cheddar cheese, egg etc. But, if you are a vegetarian then try to go for yeast extracts, vecon vegetable stock, veggie burger mixes, textured vegetable protein, Soya milk, vegetable and sunflower margarines, and breakfast cereals.
Remember: spirulina, seaweed, algae and fermented plant foods like miso are not good sources of vitamin B12. Also, make it clear that fermentation in the manufacture of yoghurt destroys much of the B12 and also boiling milk can destroy much of the B12
