Vitamin B12 (cyanocobalamin) is water-soluble vitamin. It is able to accumulate partially in the kidneys, liver, spleen and lungs, but unlike the fat-soluble vitamins, it does not have toxic effect. Cyanocobalamin is resistant to heat and light, during cooking it destroys slightly. Vitamin B12 has a marked effect. To avoid shortage of this vitamin adults are recommended to take 2-3 mg of vitamin per day, children 0,3-1 mg, pregnant and lactating women - 2,6-4 mg.
Good to know that large doses of vitamin C reduce the ability of vitamin B12 to be assimilated from food. During taking the large quantities of drugs, as well as birth control pills need in cyanocobalamin increases.
Functions of vitamin B12 in the body
Cyanocobalamin takes active part in the cell division: state of immune and blood cells, as well as skin cells and cells lining the intestine depends on the level of vitamin B12 in the body.
Cyanocobalamin plays a crucial role in the formation of myelin sheaths of nerves, protecting them from destruction.
Vitamin B12, as well as vitamin B9, participates in fat and carbohydrate metabolism, and also in the processes of hematosis, preventing anemia.
Cyanocobalamin is very important for proper action of vitamin B9. It is very necessary for the production of genetic material (nucleic acids).
Vitamin B12 has a positive impact on the work of the digestive and nervous systems, and on the functioning of the liver too.
Sources of vitamin B12
Actually you can’t find cyanocobalamin in plant food. Maximum number of this vitamin can be found in the heart, kidneys, liver and oysters. Other important sources of vitamin B12 are various seafood, fish, milk, cheese, egg yolks.