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Micronutrients: B Vitamins
B vitamins are widely used throughout the body as enzyme cofactors, particularly in energy metabolism. The need for vitamins increases during stress, illness, cancer, chemotherapy, and radiation therapy.
B vitamins are widely used throughout the body as enzyme cofactors, particularly in energy metabolism. The need for vitamins increases during stress, illness, cancer, chemotherapy, and radiation therapy.
Vitamin B12, also known as cobalamin, in particular is crucial for human health, playing a vital role in:
- Forming and maintaining DNA
- Producing red blood cells
- Protein and amino acid synthesis in the mitochondria
- Normal nerve function
- Hematopoiesis (producing blood and plasma)
- Fatty acid metabolism
Methylation is another critical process that depends on the B vitamin group. It is responsible for phase 2 detoxification in the liver, genetic expression, DNA repair, and healthy immune response. In order for it to work, the amino acid homocysteine must convert into the muscle donor glutathione or S-adenosylmethionine. This conversion requires vitamin B12, B6 and folate. Supplemental forms of both B12 and folate must be taken in bioavailable, methylated forms. Folate is required to synthesize DNA, while vitamin B12 is required to convert folate into usable form for DNA synthesis. B12 deficiency traps folate in its unusable form, causing it to be unavailable for DNA synthesis. The lack of folate results in various kinds of mutations and DNA damage: chromosome breaks, excessive uracil, micronucleus formation (chromosomal instability), and mitochondrial DNA deletions.
If there is a deficiency in this vitamin group, homocysteine levels will rise. Homocysteine is correlated with the worst prognosis in several cancers, such as breast and prostate cancer.
Vitamin B12 is naturally synthesized by bacteria and is abundant in diets that include meat and dairy products. Following oral intake, it is absorbed in the intestine after binding to an intrinsic factor that is secreted in the stomach. Deficiency can occur in patients with malabsorption syndromes and people who follow a strict vegetarian diet. B12 deficiency can lead to a wide variety of hematologic, neurologic, and psychiatric disorders, as well as increase the risk of cardiovascular disorders.
Vitamin B12 is naturally synthesized by bacteria and is abundant in diets that include meat and dairy products. Following oral intake, it is absorbed in the intestine after binding to an intrinsic factor that is secreted in the stomach. Deficiency can occur in patients with malabsorption syndromes and people who follow a strict vegetarian diet. B12 deficiency can lead to a wide variety of hematologic, neurologic, and psychiatric disorders, as well as increase the risk of cardiovascular disorders.
Vitamin B12 comes in 4 different forms:
- Methylcobalamin: bioactive form in the body
- Cyanocobalamin: synthetic form
- Hydroxocobalamin: precursor to methylcobalamin (found in food)
- Adenosylcobalamin: important element of citric acid cycle (aka Krebs cycle)
The Power of Clams
Clams are bivalve mollusks, which means that, like oysters and mussels, they are enclosed by a shell. They usually live on the sandy ocean floor, and are a feature of many cuisines around the world.
Clams are full of beneficial vitamins and minerals, offering exceptional nutrient density. There are thousands of different species around the world that vary widely in shape and size. They include cockles, mussels, oysters, and abalone. They have a very flavorful, salty and slightly fishy taste. The texture is soft, chewy, almost buttery. They are an exceptionally rich source of vitamin B12, providing 824% of the reference daily intake per 100 g - even more than beef.
Clams are full of beneficial vitamins and minerals, offering exceptional nutrient density. There are thousands of different species around the world that vary widely in shape and size. They include cockles, mussels, oysters, and abalone. They have a very flavorful, salty and slightly fishy taste. The texture is soft, chewy, almost buttery. They are an exceptionally rich source of vitamin B12, providing 824% of the reference daily intake per 100 g - even more than beef.
References
- Whitbread, Daisy. “Top 10 Foods Highest in Vitamin B12 (Cobalamin).” Myfooddata, My Food Data, 28 July 2021.
- Fenech, M. “The Role of Folic Acid and Vitamin B12 in Genomic Stability of Human Cells.” Mutation Research, U.S. National Library of Medicine.