There Are Two Water-Soluble Vitamins That Can Be Synthesized
There Are Two Water Soluble Vitamins That Can Be Synthesized By Some A
There are two water soluble vitamins that can be synthesized by some animals but not by others, including humans: They are Vitamin C (Ascorbic Acid) and Vitamin B12 (Cobalamin). Therefore these vitamins would not be essential nutrients for all species as they are for humans. Do you feel you might be at risk for deficiency for the vitamin you choose to start with? What are the consequences of deficiency? Include food sources and how certain dietary choices affect the vitamin's status in the body. Is it better to obtain the vitamins from food or supplements? Are there toxicity issues with the vitamin of your choice? Feel free to include your own personal experiences, if applicable. Include at least one credible 1 page
Paper For Above instruction
Vitamins are essential nutrients that play crucial roles in maintaining health and supporting various physiological functions in the human body. While most vitamins must be obtained through diet, certain water-soluble vitamins such as Vitamin B12 (cobalamin) can be synthesized by some animals, particularly those with specific gut bacteria. However, humans lack this capacity, making Vitamin B12 an essential nutrient in human nutrition. In this paper, I will focus on Vitamin B12, exploring the risk of deficiency, its health consequences, dietary sources, factors affecting its status, and the potential toxicity associated with supplementation.
Risk of Vitamin B12 Deficiency and its Consequences
Vitamin B12 deficiency is a common concern, especially among vegetarians and vegans, because it naturally occurs predominantly in animal-derived foods. Deficiency may lead to pernicious anemia, a condition characterized by the production of abnormally large and dysfunctional red blood cells, resulting in symptoms like fatigue, weakness, and neurological disturbances such as numbness and tingling in the extremities (O'Leary & Samman, 2010). Long-term deficiency can cause irreversible nerve damage, cognitive decline, and even psychiatric disorders such as depression or memory impairment (Green et al., 2017). Risk factors include poor dietary intake, gastrointestinal malabsorption issues, and certain medical conditions like atrophic gastritis, which impairs intrinsic factor production needed for B12 absorption.
Food Sources and Dietary Choices Affecting Vitamin B12 Status
Natural sources of Vitamin B12 are primarily animal products including meat, fish, dairy, and eggs. Fortified foods, such as breakfast cereals and plant-based milk alternatives, serve as alternative sources for vegetarians and vegans. The absorption of B12 depends on intrinsic factor, a protein secreted in the stomach; thus, dietary choices that impair gastric function, like chronic use of proton pump inhibitors or gastrointestinal surgeries, can reduce B12 absorption (Langan & Zawistoski, 2011). Adopting a balanced diet rich in animal products or fortified foods helps maintain adequate B12 levels. However, strict vegans are at higher risk for deficiency without supplementation because plant-based diets do not naturally contain B12.
Obtaining Vitamin B12 from Food vs. Supplements
Expert recommendations suggest that obtaining Vitamin B12 from food sources is preferable for most individuals due to the bioavailability and additional nutrients present in whole foods. Nonetheless, supplements are effective and safe for correcting deficiencies or for individuals with absorption problems. Oral B12 supplements and injections are common practices, with injections often reserved for severe deficiencies or absorption issues (Andres et al., 2014). For most healthy adults, dietary intake combined with fortified foods suffices, but supplementation offers an accessible alternative for at-risk groups.
Toxicity and Personal Considerations
Vitamin B12 is water-soluble, and excess amounts are generally excreted through urine, making toxicity rare. No established upper intake level exists, and adverse effects from high doses are exceptionally uncommon (EFSA, 2015). Some individuals, especially vegans or those with absorption issues, might consider high-dose supplementation, which has been shown to be safe over prolonged periods. Personally, I have chosen to incorporate B12 supplements during periods of dietary restriction or illness to prevent deficiency, and I have not experienced any adverse effects. Nevertheless, it remains advisable to consult a healthcare provider before initiating high-dose supplementation.
Conclusion
Vitamin B12 plays a vital role in red blood cell formation, neurological health, and DNA synthesis. While animals can synthesize it, humans must obtain it through diet or supplementation. Deficiency can result in severe health consequences, yet it can be effectively prevented through proper dietary choices, including animal products and fortified foods. Supplementation offers a safe and efficient option for at-risk populations, and toxicity is rare given its water-soluble nature. Maintaining adequate B12 levels is essential for optimal health, especially considering the potential for malabsorption and dietary restrictions.
References
- Andres, E., Serraj, K., & David, M. (2014). Vitamin B12 deficiency. New England Journal of Medicine, 371(21), 2144-2153.
- EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA). (2015). Scientific opinion on dietary reference values for cobalamin (Vitamin B12). EFSA Journal, 13(7), 4150.
- Green, R., et al. (2017). Vitamin B12 deficiency. Nature Reviews Disease Primers, 3, 17071.
- Langan, R. C., & Zawistoski, K. J. (2011). Vitamin B12 deficiency: Recognition and management. American Family Physician, 83(12), 1425-1430.
- O'Leary, F., & Samman, S. (2010). Vitamin B12 in health and disease. Nutrients, 2(3), 299–316.