Food Data Chart - Vitamin B-12



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20: VITAMIN B-12
(cyano-cobalamin)

Animals ultimately acquire vitamin B-12 from microorganisms, people eating animal products are unlikely to suffer any deficiency. People in traditional vegetarian cultures probably obtained most of their vitamin B-12 through microbial contamination of food. Small amounts may also be obtained from water through its association with soil micro-organisms, and from bacteria normally living in the mouth. With newer, more hygienic practices, vitamin B-12 deficiency sometimes now occurs in people on a vegetarian diet, especially the infants of vegetarian mothers. It has been suggested that a few plants, like comfrey, might be sources of vitamin B-12, But, in the case of comfrey to eat enough of it to obtain the recommended amount of vitamin U-12 would be to risk toxicity and liver damage.

One reason why vitamin B-12 deficiency is rare is that the liver stores in our bodies can last for as long as 5 years or more.

Vitamin B-12 is water soluble and can be lost in cooking water. It is not sensitive to heat, light, air or oxygen, but can be destroyed by alkaline conditions.

Vitamin B-12 and folacin are involved together in the formation of the genetic material in the nuclei of body cells (DNA), and in the formation of RNA, which is another important chemical involved in protein synthesis. The chief features of vitamin B-12 deficiency are anaemia and disordered function of the central nervous system. n condition called pernicious anaemia results from an inability to absorb vitamin B-12 rather than through dietary deficiency. Hence, in this condition, vitamin B-12 injections are given.

It is worth noting that vitamin B-12 contains cobalt and our bodies' need for cobalt is a need for vitamin B-12.

VITAMIN B-12 INTAKE


Recommended daily dietary intake of vitamin 8-12 (Australia):

Infants: Children: Adult men: Adult women: Pregnancy: Lactation:	0.3-0.7 microgram 1.0-2.0 micrograms 2.0 micrograms 2.0 micrograms 3.0 micrograms 3.5 micrograms


	Water-Soluble Vitamins

	-	Vitamin B-1 (thiamin)
	-	Vitamin B-2 (riboflavin)
	-	Niacin
	-	Vitamin B-6
		Vitamin B-12 (cyano-cobalamin)
	-	Folacin
	-	Pantothenic acid
	-	Biotin
	-	Vitamin C