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Vitamin B12, or cobalamin, is essential for the growth and cognitive development of children, and for adults for cell renewal, particularly of nervous tissue.
Vitamin B12 requirements
Vitamin B12 requirements are 10 µg/day ( it is commonly accepted that the official RDA* are underestimated ) but since it is very easily eliminated through urine, the unit doses must be increased if the doses are spaced out ( 1000 µg if taken every 3 days ).
Given this easy elimination, there is no risk of overdose with vitamin B12.
*RDA: Recommended Daily Intake
Active forms of Vitamin B12
Cobalamin is active in the body in several forms:
- Hydroxocobalamin
- Methylcobalamin
- Adenosylcobalamin
But these forms are relatively unstable, which is why we mainly find supplements based on Cyanocobalamin.
The absorption of vitamin B12 is governed by complex mechanisms (active and passive absorption) in which a gastric protein (the “intrinsic factor”) plays a determining role.
Medical treatments (including Metformin used for the treatment of diabetes II) can disrupt its absorption.
The contributions of Vitamin B12 to the body
The different forms of vitamin B12 each have specific health benefits.
Methylcobalamin acts in the metabolism of homocysteine, a factor in cardiovascular health.
It also regulates cellular metabolism, amino acids, folic acid absorption (known as B9) and cellular detoxification.
Adenosylcobalamin is a component of the production of adenosine triphosphate (ATP), the main source of cellular energy.
It is also involved in the metabolism of fatty acids and amino acids.
The presence of adenosylcobalamin is of paramount importance for a healthy nervous system.
It is also involved in the regulation of energy metabolism in muscle tissue and neurological functions.
The risks of vitamin B12 deficiency
Vitamin B12 is essential for the body throughout life. It is imperative to maintain an adequate intake of vitamin B12 at any age (starting with pregnancy).
Vitamin B12 is absent from plant foods , its absorption is also disrupted by Metformin: the populations concerned must absolutely supplement with vitamin B12 .
In food, Vitamin B12 is completely absent from plant foods, which implies mandatory supplementation for vegetarians and vegans.
