Vitamin B12 in food is often called cobalamin and considered as an important water soluble vitamin. However, it is different from other water soluble vitamins because it is not excreted quickly in the urine. Rather, vitamin B12 in food is accumulated and stored in the liver, kidney, and other body tissues. As a result of this storage factor of vitamin B12, a deficiency in this vitamin may not manifest itself or show its symptoms until after five or six years of diet with inadequate supply of vitamin B12.

Functions

The main benefit of vitamin B12 in food is to function as a methyl donor. By working with folic acid, it plays an important role in the synthesis of DNA and red blood cells. In addition, vitamin B12 in food is also vitally important in maintaining the health of the insulation sheath or the myelin sheath that surround all nerve cells. A shortage in the supply of vitamin B12 in food that you eat will lead to deficiency.

Vitamin B12 Deficiency

A deficiency in vitamin B12 in food often manifests itself by showing symptoms typical of a neurological dysfunction, such as senile dementia and Alzheimer's disease. There is little doubt that many of the patients suffering from Alzheimer's or exhibiting symptoms of senile dementia actually suffer from a deficiency in vitamin B12 in food. These symptoms are totally reversible with effective supplementation.

Another condition associated with low level of vitamin B12 in food is asthma, as well as depression, AIDS, multiple sclerosis, tinnitus, diabetic neuropathy, and low sperm counts. Clearly, it is very important to maintain adequate body stores of this crucial vitamin.

How much vitamin B12 does the body need?

The actual amount of vitamin B12 that the body needs is really very small. B12 is unique this way. Only about 2 micrograms or 2 millionth of a gram is needed by your body per day and it can still perform its functions normally. Unfortunately, the body's ability to absorb vitamin B12 is very poor so that even if you take in large amounts of this vitamin, your body can only absorb so much. Even larger amounts are needed in order to get that level of B12 required by the body.

The richest dietary sources of vitamin B12 are liver, especially lamb's liver, and kidneys. Eggs, cheese, and some species of fish are also great sources of vitamin B12. Vegetables and fruits, however, are poor sources of B12. In fact, the only time you can find vitamin B12 at all in vegetables and plants is if these plants are contaminated with microorganisms found in the soil.