Vitamin B12 is a member of the B complex group. It contains cobalt, and so is also known as cobalamin. It is exclusively synthesised by bacteria and is found primarily in meat, eggs and dairy products. It’s primary functions are in the formation of red blood cells and the maintenance of a healthy nervous system.
Important for: Formation and regeneration of red blood cells, digestion and absorption of foods; carbohydrate and fat metabolism; synthesis of protein; promoting normal growth; increasing energy.
Sources : Richest sources are; brewer’s yeast; clams; dairy products; eggs; herring; kidney; liver; mackerel; milk; and seafood.
Herbs (e.g. alfalfa; bladder wrack; hops)
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Possible deficiency symptoms: Fatigue; poor appetite; depression; digestive disorders; nervousness; irritability; anaemia.
Hinders maximum absorption: Alcohol and smoking decreases absorption of B-12 by the body.
Additional Information: Deficiency of B-12 can be caused by poor absorption due to digestive disorders.
Vegetarians may need to have natural supplements of B-12, as it is found almost exclusively in animal products.
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Riboflavin (Vitamin B2) is manufactured in the body by the intestinal flora and is easily absorbed, although very small quantities are stored, there is a constant need for this vitamin. It is required by the body to use oxygen & Metabolism of amino acids, fatty acid & carbohydrates.
Important for: Formation of red blood cells and antibodies; c cell respiration; aiding metabolism of hydrates, fats and proteins; facilitating the use of oxygen to maintain healthy skin, nails and hair; absorption of iron; alleviating eye fatigue.
Sources : Richest sources are; cheese; egg yolks; fish; meat; milk; poultry; spinach; whole grains; yoghurt.
Additional sources include; asparagus; avocados; broccoli; Brussels sprouts; currants; greens; kelp; mushrooms; nuts; and watercress.
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Herbs (e.g. alfalfa; bladder-wrack; burdock root; cayenne; chamomile; chickweed; fennel; fenugreek; ginseng; horsetail; hops; nettles; oat straw; parsley; peppermint; raspberry leaf; rosehips; and sage).
Possible deficiency symptoms: Cracks and sores on mouth and lips; split nails; inflamed mouth and tongue; itching and burning eyes; insomnia; digestion problems; dermatitis; cataracts.
Hinders maximum absorption: Riboflavin is easily destroyed by antibiotics and alcohol.
Additional Information: Additional Riboflavin acts as an antioxidant, protecting against aging, alcohol and smoking,
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Riboflavin should be taken when using oral contraceptives and with increased exercise.