| What are the benefits? | | Vitamin B12(Cyanocobalamin) is essential for the formation of red blood cells and normal nerve cell activity. This is because vitamin B12 helps maintain a substance called myelin, which covers and protects nerve cells the way that rubber covers and insulates electrical wire. Vitamin B12 also helps in the utilisation of iron, and is needed for proper digestion, absorption of foods, synthesis of protein and the breakdown and utilisation of carbohydrates and fats. With folic acid, vitamins B6 and B12 help to maintain healthy lower levels of a blood amino acid called homocysteine, which is an important factor in heart health. | | What are the natural food sources? | | Vitamin B12 is made by bacteria, which live in our digestive systems, and in the digestive systems of animals. Vitamin B12 is therefore found in nearly all animal products, such as liver, roast beef, white fish, yeast extract, milk, egg, and cheese. | | How much do you need? | | The recommended daily allowance for vitamin B12 is 1 mcg daily. Because vitamin B12 is a water-soluble vitamin, any excess is excreted by the body making it safe to take at relatively high doses. A long-term intake of up to 500 mcg daily is not considered harmful. | | Are you likely to be deficient? | | Deficiency of vitamin B12 is uncommon. Vegetarians who avoid dairy and eggs tend to become deficient after a long-time. People with malabsorption conditions also suffer from vitamin B12 deficiency. Symptoms of deficiency include anaemia, poor appetite, growth failure in children, tiredness, nervousness, depression and lack of balance. | | Are there any interactions? | | Drinking alcohol may increase your requirement for vitamin B12. Anti-gout medications, anticoagulant drugs and potassium supplements block the absorption of vitamin B12 from the digestive track. |
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