Vitamin B12

Vitamin B12, also called cobalamin, is important for the production of red blood cells and for the production of a fatty substance called myelin (a protective sheath that covers all the nerves in the body).

Vitamin B12 works with folic acid and is therefore important for the normal growth of babies during pregnancy.

It is a water soluble vitamin that is stored in the liver and in order for the body to utilise Vitamin B12 the stomach must secrete enough gastric acid so that it can be stored in the liver and muscles until it is needed. Without sufficient gastric acid, even someone who gets enough Vitamin B12 can become deficient.

Vitamin B12 deficiency symptoms can include:

• fatigue
• poor memory and concentration
• mood swings
• breathlessness
• decreased reflexes
• numbness and tingling

Vegans are most at risk of being deficient of this vitamin because of excluding meat and dairy from their diet. Anyone taking sleeping pills, contraceptives, cholesterol lowering drugs, oral diabetic drugs and alcoholics require extra Vitamin B12.

Vitamin B12 is also essential for the prevention of pernicious anaemia – a condition that lowers energy levels. A deficiency in Vitamin B12 can prevent the body from using folate correctly, which causes abnormal red blood cells to be produced and unable to carry oxygen effectively.

Best vegetarian food sources for Vitamin B12 are:

• eggs
• soya cheese
• cheddar cheese
• camembert cheese
• yeast extract
• seaweed

There is little evidence to show that large doses of Vitamin B12 can cause any side effects. Any excess amounts are simply secreted through your urine.

See also Vitamin B1