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VITAMIN B-12THE BENEFITS OF VITAMIN B-12
VITAMIN B-12 AND VITAMIN B-12 DEFICIENCYVitamin B-12is a water soluble vitamin which helps maintain healthy nerve cells and red blood cells. It functions as a methyl donor and works with folic acid in the synthesis of DNA and red blood cells and is vitally important in maintaining the health of the insulation sheath that surrounds nerve cells. Vitamin B-12 is also called Cobalamin, as it contains the metal cobalt. During digestion hydrochloric acid in our stomach releases B-12 from proteins in foods. This vitamin B12 then combines with a substance called gastric intrinsic factor (IF). This complex can then be absorbed by the intestinal tract. Vitamin b-12 metabolizes carbohydrates, fats and proteins. It also assists in the proper functioning of the nervous and cardiovascular systems. Deficiencies: Though Vitamin B-12 is water-soluble it does not get excreted quickly in the urine, but rather accumulates and gets stored in the liver, kidney and other body tissues. Thus its deficiency may not manifest itself until after 5 or 6 years of a diet supplying inadequate amounts. The most common vitamin B-12 deficiency disease is pernicious anemia characterized by large, immature red blood cells. You may suffer from underlying stomach or intestinal disorder that limits the absorption of vitamin B-12. It is seen that many patients exhibiting symptoms of Alzheimer's actually suffer from Vitamin B-12 deficiency. Common signs and symptoms associated with Vitamin B-12 deficiency include:
Anemia caused by vitamin B12 deficiency can be treated by taking folic acid but it cannot correct the nerve damage also caused by B12 deficiency. Permanent nerve damage can occur if vitamin B12 deficiency is not treated. Vegetarians have to be careful as vegetables and fruits do not provide sufficient vitamin B-12. It has been recorded that mainly strict, long-term vegetarians suffer from its deficiency. The production of the intrinsic factor required to absorb the vitamin from the small intestine also starts to decline rapidly with age. The richest dietary sources of vitamin B12 are liver, especially lamb's liver, and kidneys. Eggs, cheese and some species of fish also supply small amounts. VITAMIN B COMPLEXThe B vitamins are eight water-soluble vitamins that play important roles in cellmetabolism. Historically, the B vitamins were once thought to be a single vitamin, referred to as vitamin B (much as people refer to vitamin C or vitamin D). Later research showed that they are chemically distinct vitamins that often coexist in the same foods. Supplements containing all eight are generally referred to as a vitamin B complex. Individual B vitamin supplements are referred to by the specific name of each vitamin (e.g. B, B, B etc ). List of B vitamins
Related Nutrients Many of the following substances have been referred to as vitamins because they were believed to be vitamins at one time, and they are relevant to vitamin nomenclature in that the numbers that were assigned to them form "gaps" in the series of B-vitamin names. Some of them, though not essential to humans, are essential in the diets of other organisms; others have no known nutritional value.
Health Benefits The B vitamins are necessary in order to:
All B vitamins are water soluble, and are dispersed throughout the body. Most of the B vitamins must be replenished daily, since any excess is excreted in the urine. B Vitamin Deficiency Several named vitamin deficiency diseases may result from the lack of sufficient B-vitamins. Deficiencies of other B vitamins result in symptoms that are not part of a named deficiency disease. Deficiency Effects:
B Vitamin Toxicity Although B vitamins are water soluble and thus are eliminated regularly in the urine, some B vitamins can have harmful effects if consumed in large quantities. Tolerable Upper Intake LevelHarmful effects:
Vitamin B SourcesDifferent B vitamins come from different natural sources, such as potatoes, bananas, lentils, chile peppers, tempeh, beans, liver oil, liver, turkey, tuna, nutritional yeast (or brewer's yeast) and molasses. Marmite and Vegemite bill themselves as "one of the world's richest known sources of vitamin B". As might be expected, due to its high content of brewer's yeast, beer is a source of B vitamins, although this may be less true for filtered beersand the alcohol in beer impairs the body's ability to activate vitamins. The B-12 vitamin is of note because it is not available from plant products, making B-12 deficiency a concern for vegans. Manufacturers of plant-based foods will sometimes report B-12 content, leading to confusion about what sources yield B-12. The confusion arises because the standard US Pharmacopeia (USP) method for measuring the B-12 content does not measure the B-12 directly. Instead, it measures a bacterial response to the food. Chemical variants of the B-12 vitamin found in plant sources are active for bacteria, but cannot be used by the human body. This same phenomenon can cause significant over-reporting of B-12 content in other types of foods as well.Vitamin B may also be delivered by injection to reverse deficiencies. Another popular means of increasing one's vitamin B intake is through the use of dietary supplements purchased at supermarkets, health centers, or natural food stores. LINOTROPICSA lipotropic nutrient is one that promotes or encourages the export of fat from the liver. Lipotropics are necessary for the maintenance of a healthier liver as well as burning exported fat for additional energy. Without lipotropics such as choline and inositol, fats and bile can become trapped in the liver, causing severe problems such as cirrhosis and blocking fat metabolism. Choline is essential for fat metabolism. Choline functions as a methyl donor and it is required for proper liver function. Like inositol, choline is a lipotropic. Inositol exerts lipotropic effects as well. An "unofficial" member of the B vitamins, inositol has even been shown to relieve depression and panic attacks. Methionine, an essential amino acid, is the major lipotropic compound in humans. When estrogen levels are high, the body requires more methionine. Estrogens reduce bile flow through the liver and increase bile cholesterol levels. Methionine helps deactivate estrogens. Methionine levels also affect the amount of sulfur-containing compounds, such as glutathione, in the liver. Glutathione and other sulfur-containing peptides (small proteins) play a critical role in defending against toxic compounds. When higher levels of toxic compounds are present, more methionine is needed. Methionine works with choline to detoxify amines, which are the byproducts of protein metabolism. It acts as a catalyst for choline and inositol, opening up their functions. Along with choline, methionine aids in reducing liver fat and protects the kidneys. Inositol, is classified as a member of the vitamin B complex. A vitamin that is vital for metabolism of fat and cholesterol. It also prevents hardening of the arteries, it is also been shown to help in the treatment of depression and anxiety. Inositol deficiency can lead to hair loss. It works with Vitamin E to facilitate actions in the treatment of Muscular Dystrophy. It is also used in nerve and muscle disorders such as Multiple Sclerosis and Cerebral Palsy. Caffeine can cause depletion of inositol. Choline, assists detoxification reactions in the liver. Although choline can be synthesized from methionine or serine, recent evidence indicates that choline is an essential nutrient. Choline metabolizes fats. A deficiency can lead to cirrhosis and fatty degeneration of the liver and hardening of the arteries (arteriosclerosis and artherosclerosis). Choline is being used today for ailments such as gall bladder trouble, diabetes, Muscular Dystrophy, glaucoma, arteriosclerosis, senility, and memory problems such as forgetfulness. It detoxifies amines, which are byproducts of protein metabolism. The best source of choline is lecithin.
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