Vitamin B12 Sources, Functions and Deficiencie

Vitamin B12 is known as cobalamin as well, because of its cobalt content. Vitamin B12 aids in maintaining healthy nerve cells and red blood cells. It is an integral element in DNA formation. It functions with the binding of protein in food. During the digestion process, hydrochloric acid in the stomach discharges vitamin B12 from protein contents found in food. As soon as it is released, it binds with intrinsic factor (IF). Later intestinal tract absorbs this combination.

Vitamin B12 Sources

Vitamin B12 is a naturally derived substance. Fish, meat, poultry, eggs, milk and dairy products are the wise selection of vitamin B12 sources. Another great source of vitamin B12 is fortified breakfast cereals. This is a perfect choice for vegetarians to satisfy their vitamin B12 needs. Apart from that mixed spices prepared from mollusks and clam can be considered as one of significant vitamin B12 sources. Liver, beef, Trout, Salmon, Yogurt, Haddock, Clams, Tuna, Pork, and Chicken are the great sources of vitamin B12.

The requirement for vitamin B12 in a healthy adult is 2.4µg per day.

Vitamin B12 Functions

Essentially, vitamin B12 functions in various ways. The most important among all vitamin B12 functions is identified with the assistance in the neurotransmitter production. Neurotransmitter is an important element that regulates almost every function in our body and mind. Fat, protein and carbohydrate metabolism are also significant vitamin B12 functions. It helps in appropriate DNA replication process. It plays a significant role as a catalyst during hemoglobin synthesis. If you lack vitamin B12 in your daily diet, you may become anemic. It helps in red blood cells production. It helps in converting from homocysteine to methionine. This conversion is crucial in minimizing the risk of cardiac arrest.

Vitamin B12 Deficiencies

Typically vitamin B12 deficienciesmay occur due to two reasons one is inability to absorb vitamin B12 from food substances and the second reason is an inability to consume foods rich in vitamin B12. The later situation mainly occurs in the case of strict vegetarians. They suffer from vitamin B12 deficiencies mainly due to the fact that they do not consume any foods coming from animals.

The common symptoms associated with vitamin B12 deficiencies may include constipation, memory loss, difficulty in walking or moving, megaloblastic anemia, mood disorder, numbness, sore tongue, disorientation, damage in the myelin sheath and dementia.

Pregnant women or lactating women need extra supply of vitamin B12, like any other essential nutrients. It passes to the placenta during pregnancy. Brest-fed infants receive their nutrients from their mother. Therefore a lack of nutrients may cause serious harm to their health. The women on vegan diet may lack the sufficient supply of vitamin B12. So the crisis may result within months of birth. If not taken into serious consideration, it may cause severe neurological damage in time.


Apart from that, individuals suffering from megaloblastic anemia or gastrointestinal disorder may receive benefits from vitamin B12 supplements. Few medications suggested for chronic problem may decrease the natural absorption of vitamin B12 in the body, in such cases additional supplements of vitamin B12 seem to be necessary.

As vitamin B12 supplements are essentially dependent on animal products, so we must understand that a strict vegetarian diet may lead to vitamin B12 deficiencies. In such cases, fortified cereals must be taken under consideration to fulfill the requirement of vitamin B12.

Potential Health Risk

There is no established UL so far for vitamin B12 because of its low potential for toxicity. Till date, no such reports have been submitted in claim of adverse effects resulting from the usage of vitamin B12. However, medical studies conducted by Institute of Medicine say that individuals older than 50 years should depend on fortified foods to avoid possible vitamin B12 deficiencies. It is mainly because of the impaired absorption pattern for vitamin B12 coming from animal products, mostly prevalent at older ages.

Vitamin B12 is known as cobalamin as well, because of its cobalt content. Vitamin B12 aids in maintaining healthy nerve cells and red blood cells. It is an integral element in DNA formation. It functions with the binding of protein in food. During the digestion process, hydrochloric acid in the stomach discharges vitamin B12 from protein contents found in food. As soon as it is released, it binds with intrinsic factor (IF). Later intestinal tract absorbs this combination.

Vitamin A Sources and Deficiencies – Secret behind this Vitamin

Vitamin A, also known as retinol, offers a whole heap of benefits in vision, reproduction, bone development, division of cells and cell differentiation. It also plays significant role in the production of white blood cells. In effect, it strengthens the immune system of the body and aids in fighting against various harmful germs and viruses. Vitamin A offers a healthy subtle sheath in the retina, respiratory tract, urinal tract and intestinal tract areas. Vitamin A deficiencies may cause breaking this sheath – this, in turn, makes it easy for germs to enter into the health system.

Types

Typically, vitamin A can be subdivided into two categories depending on their sources of availability. These two categories are preformed vitamin A and provitamin A carotenoid. Preformed vitamin A can mostly be found from animals such as liver, whole milk and fortified food products. This type is easily absorbed in the form of retinol. Retinol can be converted into retinal and retinoic acid within the body. Provitamin A carotenoid can be found in colorful fruits and vegetables. Few common forms of this type of vitamin A are beta-carotene, alpha-carotene, and beta-cryptoxanthin. Among all of these forms, beta-carotene can be effectively prepared into retinol.

Sources of Vitamin A

Animals and animal products are considered as the wise selection for vitamin A sources. It is mainly because of the fact that it is well absorbed and utilized efficiently with the body system. However, plants can also be considered as vitamin A sources, but they can not be well absorbed within the body and may not function effectively as well. Liver, fortified skim milk, cheese, and egg are great vitamin A sources.

Carrot offers generous amount of vitamin A. Whether you take it raw or boiled or as a juice, it offers you plenty amount of vitamin A. Apart from that, you can depend on kale, vegetable soup, apricots with skin, apricot nectar, oatmeal, peas, orange juice, peaches, and pepper.

Deficiencies of Vitamin A

Vitamin A deficiencies largely depend on regions. The deficiency is quite prominent in developing countries like India; however, it is rarely seen in USA. In the developing regions, a significant number of children become blind every year due to vitamin A deficiencies. On the other hand, vitamin A deficiencies are mostly related to the strict dietary restrictions and excessive alcohol consumption.

Night blindness is one of the most significant conditions occurring as a result of vitamin A deficiencies. Dated back to ancient period, Egyptian civilization also confirmed the usefulness of liver in treating night blindness. Liver is a great source of vitamin A contents. Vitamin A deficiencies contribute to night blindness by turning the cornea very dry and damaging the cornea and retina.

Vitamin A deficiencies may also contribute in weaker immune system. In developing countries, immunization program is thus restricted. The mortality rate is very high due to complications of infectious diseases like measles. Pneumonia is also believed to be caused due to vitamin A deficiency.

Current Controversies

Few scientific studies argue that there is a strong relation between beta-carotene and lower risk of cancer. A higher intake of colorful fruits and vegetables may lower the possibilities of lung cancer. However, it is strongly controversial in nature. It is mainly because of the fact that many studies also advocate against the correlation. They conducted research for investigating the significance of beta-carotene supplements in preventing various types of cancer, but could not find any effective result supporting the relevance.

Recent studies are going for finding out the potential adverse effect associated with excess intake of vitamin A supplements. Several researchers have found out that there is a strong correlation between excess intake of vitamin A and weaker bone structure. Hypervitaminosis A is a critical condition referred to the excess storage of vitamin A in the body. Birth defects, abnormalities in liver, declined bone mineral density and CNS disorders are the common adverse effects associated with the excess intake of vitamin A.