Nutrients Database

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Vitamin B12 (Cobalamin)

B12 (cobalamin), although water soluble, can be stored by the body.

Good sources of B12 include:

animal derived foods: oily fish, eggs, oysters, tuna, cottage cheese, turkey and chicken. Vegetarians and in particular vegans are at risk of a B12 deficiency and should consider vegetarian approved supplementation.

The key functions of B12 are:

  • helps make use of protein in the body.
  • with folic acid is necessary for normal cell division and making DNA, our genetic material. It is a high demand in areas where there is rapid turnover of tissue like the digestive tract.
  • healthy nerve function
  • helps to carry oxygen in the blood and so is vital for cell energy systems

B12 needs stomach acid and a substance called intrinsic factor for its absorption into the lower small intestine and so those digestive conditions that affect this area e.g. Crohn’s disease can become deficient. Drinking excessive alcohol and smoking can deplete B12.

Deficiency in B12 is common in the elderly who often suffer from low stomach acid. Low B12 can lead to a form of anaemia and so if you suspect you are anaemic, ask your doctor to test B12 and iron levels.

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