Holisticonline.com - Vitamin B Knowledgebase

Vitamin/ Mineral Name: Vitamin B12

RDA for Men: 2 mcg

RDA for Women: 2 mcg

RDA for Pregnant Women: 2.2 mcg

RDA for Nursing Women: 2.6 mcg

Daily Value (DV): 6 mcg

Benefit: Needed for new tissue growth, red blood cells, nervous system and skin This vitamin is required for the proper functioning of all cells, especially those of the nervous system, the gastrointestinal tract and the bone marrow. The lack of Vitamin B12 causes pernicious anemia that results in blood weakness and irreversible neurological degeneration leading to paralysis and blindness. Vegetarians, who do not take any milk or eggs are particularly susceptible to this crippling disease. Significant improvement in mood and feeling of well being were reported by those receiving Vitamin B12 injections in a double-blind test carried out in Britain. Recently, this vitamin was shown to exert a strong protection among certain microorganisms against viruses. It is not known yet whether this anti-viral action also occurs in humans.

Food Sources: This vitamin is virtually absent from all vegetable food sources. Only meat or animal products supply this vitamin. Sources include: Salmon, Eggs, Cheese, Swordfish, Tuna, Clams, Crab, Mussels, and Oysters.

Effect of Overdose: This Vitamin is water soluble. The body does not store it to any great extent. Excess amounts are readily removed through urine. Thus for healthy people, this is pretty safe in any reasonable quantity. No medical harm is reported from any overdose.

Description: Ability to absorb Vitamin B12 may decrease with age; so older people are advised to watch their diet and to ensure that an adequate supply of Vitamin B12 is included in their diet or diet supplements. This vitamin is not very stable. The heat of cooking, storage, exposure to air or light, soaking or prolonged cooking in water etc. destroy them. Alkaline solutions such as baking soda also has a harmful effect on this vitamin.