Cobalamin (B12) is considered the most complex vitamin due to the fact that it is the only vitamin to also contain an essential minerals, particularly cobalt, which is necessary for the manufacture of cobalamin in the intestines. Cobalamin is required for the formation of protein from amino acids, and also aids in the metabolism of proteins, carbohydrates, and fats. It is also necessary for proper metabolism of nerve tissue and overall maintenance of the nervous system, and aids in the formation of red blood cells. Because of its ability to enhance the body's ability to utilize macronutrients and iron, as well as the role it plays in the synthesis of DNA and RNA, cobalamin can also improve energy levels.
Cobalamin is not found in significant amounts in plants, and can be depleted by stress, aging, exposure to light, and the excessive use of antacids and laxatives. The best animal food sources for cobalmin include beef, pork, organ meats, fish, eggs, milk, and yogurt. As a result, vegetarians who avoid dairy products are often deficient in cobalamin unless they receive it in supplement form.
Long-term lack of cobalamin can result in pernicious anemia. Other deficiency symptoms incude dizziness, fatigue, gastrointestinal disorders, hypotension (low blood pressure), memory problems, moodiness, numbness, and vision problems.
