Recommended Daily Allowance
Men 2.4 micro-grams Women 2.4 micro-grams
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Vitamin B12 is a general name for a group of biologically essential compounds known as cobalamins. B12 comes in several different forms; albeit all forms of this vitamin are not equally effective. The most effective form of B12 is methylcobalamin. However, cynaocobalamin, which is the least expensive to manufacture, is the most common form: despite the fact that this form of B12 is not easily absorbed. Methylcobalamin is active in the growth and the protection of the nervous system, and larger quantities protect against neurological deterioration. B12 also helps to prevent anemia, assists folic acid in formulating red blood cells, allows the utilization of iron, aids in proper digestion & absorption, and is critical for the metabolism of fats & carbohydrates. Also B12 prevents nerve damage, maintains fertility, as well as maintains the fatty sheaths that cover and protect nerve endings.
A deficiency in Vitamin B12 can result in bone loss, chronic fatigue, constipation, depression, digestive disorders, headaches, memory loss, neurological damage, anemia, ringing in the ears, and spinal-cord degeneration, to name a few things. Deficiencies in B12 are commonly seen in older adults and people with digestive issues. The best sources for Vitamin B12 are found in meats, eggs, liver, milk & dairy products, as well as seafood. The only vegetables known to carry any significant amount of B12 are sea vegetables such as: kelp, dulse, nori, kumbu and soy beans. Therefore those who follow a strict vegan or vegetarian diet should supplement their diets with B12. Supplements can be taken in tablet form, sublingually or through injections (prescriptions only)
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