The largest and most complex B vitamin, the B12 is a generic name for a specific group of Cobalt containing corrinoids with human biological activity (the cobalt give the red colour when is mixed with water). In 1934, the researchers found out that eating liver can save lives in case of the pernicious anaemia. In 1948 B12 is isolated from liver extract. The issue is that human and plants cannot make vitamin B12, but some bacteria from our microbiome can (and they are found in the small and large intestine).
Vitamin B12 deficiency occur when you are a strict vegan, or when you have impaired absorption (like in the case of chronic inflammation of the stomach, as many elderly can develop it later in life). Vitamin B12 and folates are quite similar and they depend on each other for activation. The vitamin B12 deficiency leads to pernicious anaemia (a megaloblastic anaemia with large immature dysfunctional red cells- megaloblasts). Vitamin B12 is a corrinoid (cobalt containing compound). The main cobalamins in the human body are hydroxocobalamin, adenosylcobalamin and methylcobalamin, but just the last two are biologically active. Cyanocobalamin is used in fortified foods and supplements, being transformed by the body in its biologically active forms.
Best food sources of vitamin B12 are naturally found in fish, meat, poultry, egg, milk and dairy. Some yeast products are very high in B12 (Marmite) and clams (140% RDA) and liver (1178% RDA) are a quick fix if you need it, closely followed by some fished (90% RDA).
Next post will be about the vitamin B12 absorption and metabolism.
Yours truly,
George
P.S. If you are Romanian, you can also publish your post link in the Publish0x Romanian Community Facebook group for others to read it.
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