Vitamin B12

Like most vitamins, B12 can occur in a variety of forms and can take on a variety of names. Names for B12 include: cobrynamide, cobinamide, cobamide, cobalamin, hydroxcobalamin, aquocobalamin, nitrotocobalamin, and cyanocobalamin. Each of these designations contains a form of the word "cobalt," since cobalt is the mineral found in the center of the vitamin.

B-12 is also unusual in that it is dependent upon a second substance, called intrinsic factor, to make its way from the "GI" tract (gastrointestinal tract--the stomach and intestines) into the rest of the body. Without intrinsic factor, which is a unique protein made in the stomach, vitamin B12 cannot gain access to the rest of the body where it is needed.

Protein -- the component of food required for growth and repair of cells -- depends upon B12 for proper cycling through the body. Many of protein's key components, called amino acids, become unavailable for use in the absence of B12. Since one of the steps in carbohydrate and fat processing requires B12 for its completion, insufficiency of the vitamin can also affect the movement of carbohydrates and fats through the body.

Although B12 is not the only nutrient deficiency that can contribute to occurrence of the following symptoms, B12 deficiency should be considered as a possible underlying factor whenever any of the symptoms listed below are present.

Symptoms potentially associated with vitamin B12 deficiency:

dandruff	nervousness
decreased blood clotting	numbness in feet
decreased reflexes	paleness
depression	red tongue
difficulty swallowing	sore tongue
fatigue	tingling in feet
heart palpitations	weakness
memory problems	weak pulse
menstrual problems

What high-vitamin B12 foods can do for you:

• support production of red blood cells and prevent anemia
• allow nerve cells to develop properly
• help your cells metabolize protein, carbohydrate, and fat

What events can indicate a need for more high-vitamin B12 foods?

• red or sore tongue
• tingling or numbness in feet
• nervousness
• heart palpitations
• depression
• memory problems

Excellent sources of vitamin B12 include calf's liver, sardines, and salmon.

Vitamin B12

Vitamin B12 may help in the prevention and/or treatment of the following health conditions:

• Alcoholism
• Anemia (Pernicious)
• Arthritis (Rheumatoid)
• Asthma (Bronchial)
• Atherosclerosis
• Cancer
• Celiac Disease
• Crohn's Disease
• Dermatitis (Seborrheic)
• Epstein-Barr Virus
• Fatigue
• Leukemia
• Lupus
• Multiple Sclerosis
• Neuropathies/Neuromuscular degeneration

Foods provide vitamin B12 :

Since vitamin B12 cannot be made by any animals or plants, the B12 content of animals and plants depends on their ability to store the vitamin and their relationship to microorganisms (like bacteria in the soil). Because of their greater ability to store vitamin B12, animals contain more of the vitamin than plants. Excellent sources of vitamin B12 are therefore limited to animal foods. These foods include snapper and calf's liver. Very good sources of vitamin B12 include venison, shrimp, scallops, and salmon. Within the plant world, sea plants (like kelp), algaes (like blue-green algae), yeasts (like brewer's yeast), and fermented plant foods (like tempeh, miso, or tofu) are the most commonly consumed food sources of vitamin B12, although none of these plant foods can be counted on to be a consistently excellent or very good source of the vitamin.

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World's Healthiest Foods ranked as quality sources of vitamin B12
Food	Serving Size	Cals	Amount (mcg)	DV (%)	Nutrient Density	World's Healthiest Foods Rating
Calf liver	4 oz-wt	217.7	95.93	1598.8	132.2	excellent
Sardines	3.20 oz-wt	197.5	17.02	283.7	25.9	excellent
Salmon	4 oz-wt	157.6	5.67	94.5	10.8	excellent
Venison	4 oz-wt	216.6	3.47	57.8	4.8	very good
Shrimp	4 oz-wt	112.3	1.69	28.2	4.5	very good
Scallops	4 oz-wt	127.0	1.47	24.5	3.5	very good
Lamb	4 oz-wt	229.1	2.45	40.8	3.2	good
Milk	1 cup	122.0	1.29	21.5	3.2	good
Cod	4 oz-wt	119.1	1.18	19.7	3.0	good
Halibut	4 oz-wt	158.8	1.55	25.8	2.9	good
Yogurt	1 cup	154.3	1.37	22.8	2.7	good
Beef	4 oz-wt	345.9	2.77	46.2	2.4	good
Eggs	1 each	77.5	0.55	9.2	2.1	good