Vitamin B12, sometimes called the “energy vitamin” or the “longevity vitamin,” is found in significant amounts only in the animal-protein foods. B12 is also manufactured by bacteria in our intestines, but it is not known how much we can naturally absorb and utilize from that source. In general, digestion and absorption must be good for adequate B12 to be obtained. Many laxatives and overuse of antacids can reduce absorption and deplete stores of B12.
Sources
- Best sources of B12 are organ meats, most fish, crabs, oysters, egg yolk, yogurt and other milk products
- Supplements, tempeh and sprouts can be used by strict vegetarians
Functions
- Maintains metabolism of nerve tissue and necessary for nervous system health
- Stimulates growth and increases appetite in children
- Works with iron, folic acid, copper, protein, and vitamins C and B6 to form normal red blood cells
- Increases energy level by stimulating the utilization of proteins, fats and carbohydrates
- Helps iron function better
- Aids in the synthesis of DNA and RNA
Vitamin B12 is frequently used for people with symptoms of fatigue. As we age, our digestion and absorption are not as tuned as when we were young, which makes it more difficult to absorb the vitamin through the bowel.
In elderly people, B12 supplements improved energy levels, psychological symptoms, memory problems, depression and poor balance.
Alcoholics, people with malabsorption concerns and vegans are at risk for low B12 levels.
A specific enzyme produced by the stomach is needed for vitamin B12 to be absorbed into the body from the intestines. This enzyme has been termed the “intrinsic factor.” Aging, stress, genetic predispositions and problems with the stomach or stomach surgery weaken the body’s ability to produce the “intrinsic factor.” When the enzyme is missing, it is called Pernicious Anemia and requires B12 injections.
