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What is Vitamin B-12 ?
B12 (cobalamin) is a vitamin only produced by bacteria. It is central to the nervous system, DNA replication, and fatty acid processing. One of it's major functions is shaping the "bowl" in the center of red blood cells, allowing them to carry more oxygen. B12 deficiency is marked by pernicious anemia, a condition brought on by a lack of oxygen causing fatigue, body pain, shortness of breath, pale skin, and even dementia and death.
While quantities vitamin B9 (folic acid) can often mask B12 deficiency, it is not a replacement for B12.
Our bodies use very little B12 on a daily basis, and store large quantities in the liver. B12 deficiency can take several years to manifest, and it is rare and unusual for anyone to go for that long without ingesting some portion of B12. Infact, a deficiency is usually related to a parasitic infection, but can also be brought on by cigarette smoking, and alcohol or drug abuse.
Where can I get Vitamin B12?
For most people, B12 can be found in eggs, meat, dairy, and some sea foods. Liver and insects are good sources, especially termites. While sea veggies and spirulina were once thought to be good veggy sources, they have proven not to be reliable.
VITAMIN FORTIFIED vegan foods, such as soy milk, cereal, brewers yeast, energy drinks, power bars, and supplements appear to be the best route for vegans. Obtaining these from a variety of sources seems to be the best strategy, as no single option appears to be reliable 100% of the time.
In fact, Vitamin B12 is available in different forms, and not all agree which is best: Cyanocobalamin, Methylcobalamin, Adenosylcobalamin, Hydroxocobalamin. For more on those B12 varieties: click here.
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