Vitamin B-12 Supplements at Puritan to choose

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Vitamin B-12 is a naturally occurring B complex vitamin that is essential for the normal formation of blood cells.**

In addition to other vital functions, Vitamin B-12 supports heart health.**

This important water-soluble vitamin also plays a role in converting food into energy.**

This essential nutrient can help maintain circulatory health and provides nervous system health support as well.**

B-12 may not be as readily absorbable as we age, and B-12 can be obtained from animal sources but is not found in vegetables in any significant amount, so older folks and vegetarians may want to consider adding a B-12 supplement to their diet.**

Vitamin B12 is considered to be one of the most chemically complex of all the vitamins. It exists in several different forms, has different levels of effectiveness, and is useful for a wide variety of critically important functions in the human body.

It also has several qualities which set it apart from other vitamins:

• It is the only vitamin which contains a mineral. Cyanocobalamin is actually a cobalt compound, and B12's other names cobalamin and cobamide are used to refer to the mineral.
• B12 is also the only true vitamin not found in fruits, vegetables or other plants. Instead, it's made in the human system by a beneficial type of bacteria in the small intestine.

B12 is found in two basic forms. Cyanocobalamin is the easiest to manufacture, the most common, and the least expensive.

The other form of B12 is known as methylcobalamin. A small amount of methylcobalamin can be made from cyanocobalamin by the liver, but older people may have a more difficult time converting the cyanocobalamin, and thus may be at greater risk of a deficiency. Vegetarians must also be conscious of the dangers of deficiency since plants cannot provide adequate B12.

Low B12 levels can come from other factors as well, including an incomplete diet, gastrointestinal concerns, certain medications, excessive alcohol, laxatives, and more.

The price of deficiency is high. One classic symptom is pernicious anemia characterized by large immature red blood cells. Prolonged B12 deficiency can lead to nerve degeneration and irreversible neurological damage.

• Vitamin B12 aids in the normal development and regeneration of red blood cells.
• Vitamin B12 helps maintain proper metabolic functioning.
• Vitamin B12 supports energy metabolism by working with enzymes involved in the breakdown of nutrients such as amino acids.
• Vitamin B12 is part of a triad of vitamins along with folic acid and Vitamin B6 which supports heart health.
• Vitamin B12 maintains circulatory health.
• Vitamin B12 helps keep your gums and mouth healthy.
• Vitamin B12 contributes to the health of the nervous system.
• Vitamin B12 may not be as readily absorbable (from the digestive system) as we age.
• The liver takes up about 50 percent of Vitamin B12, and the remainder is transported to other tissues in the body.

Functions

Red blood cells: Vitamin B12 works closely with folic acid (B9) to regulate the formation of red blood cells and help iron function better in the body. B12 helps with the proper production of blood platelets and red and white blood cells, the manufacture of various substances needed for cell function, and the metabolism of nutrients necessary for cell growth. Vitamin B12 is essential for red blood cell formation and the prevention of pernicious anemia.

Energy metabolism: Vitamin B12 is also needed for the metabolism of proteins, fats and carbohydrates and for the synthesis of amino acids and fatty acids. B12 helps control enzymes which speed up certain metabolic reactions in the body, and it participates in cellular reactions which release energy from carbohydrates, fats and protein.

Heart health: Vitamin B12, in conjunction with B6 and folic acid, is important for healthy levels ofhomocysteine. Homocysteine is believed to affect heart health.

Nervous system: Vitamin B12 is especially important for maintaining healthy nerve cells. Nerves are surrounded by an insulating fatty sheath made of a complex protein called myelin, and B12 plays an important role in maintaining myelin. It enables nerve cells to develop properly which helps us move, think, see, and live. Both Vitamin B12 and folic acid are essential for the production of DNA and RNA the genetic material in the body.

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If you're like nearly half of all Americans, you take at least one supplement to boost your health. But are you spending your money on the right ones? For that matter, do you need to take vitamins at all? It can be hard to know.

With the help of top nutrition experts, we've combed through the research and pored over the products to create an information-packed, easy-to-use guide to what to take (and skip) to protect your health for years to come.

Q: I think I eat pretty well. Do I really need supplements?


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Possibly. Some experts, like Marion Nestle, PhD, MPH, a professor of nutrition at New York University and author of What to Eat: An Aisle-by- Aisle Guide to Savvy Food Choices and Good Eating, say that if you eat a wide variety of fruits and vegetables, whole grains, lean protein and low-fat dairy products, you can skip the supplements. (Ideally, it's better to get the vitamins, minerals and nutrients you need through real food, since all the nutrients in the food often work together to enhance absorption.)

However, other experts say that most of us overestimate how well we're really eating and that taking a multivitamin couldn't hurt. In fact, according to a recent USDA report, most Americans are consuming too few fruits and vegetables, high-fiber whole grains, seafood, and low-fat milk and dairy products—all of which are crucial to ensuring that we're getting essential vitamins, minerals and nutrients. "Supplements can provide a base, an insurance of sorts, in case you don't get certain nutrients that day," says David Heber, MD, director of the UCLA Center for Human Nutrition and author of What Color Is Your Diet?

Many doctors give multivitamins in particular a thumbs-up, for the variety of essential vitamins, minerals and other nutrients they provide. (See "Multi Musts" at the bottom of the page.) Photo: Thinkstock

Q: Are there supplements that every woman should take?


In addition to a multi, many healthcare practitioners now recommend omega-3s, extra calcium and vitamin D, because it's tough to squeeze the right amounts of these into your diet every day. They're all linked to strong health benefits, ranging from lower risk of cancer and heart disease to better mood. Of course, check with your doctor before starting a supplement regimen.


OMEGA-3s should be sourced from either fish oil or algae (check the label); experts recommend 1,000 mg daily. The key fatty acids in omega- 3s are DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). DHA is the more potent, but older formulas will often have more EPA. You just want to be sure to pick a supplement with a combination of the two—which will be indicated on the label. Some companies will also add a little bit of vitamin E (it's often on the label as tocopherol), since it can help prevent omega-3s from becoming rancid.

Calcium is crucial for strong bones— especially for women, who are five times more likely than men to develop bone-weakening osteoporosis. According to the USDA, pre-menopausal women under 50 need about 1,000 mg a day; those over 50 or who've gone through menopause need 1,200

10 Great Vegetables for Grilling

In Texas, there are four basic food groups: beef, sausage, beans and tortillas. But while these items are great for a Texas-sized BBQ, they don’t make for a balanced diet.

Whenever I’m barbecuing, I like to throw a few of my favorite vegetables on the grill. These vegetables are not only tasty but also robust enough to handle the intense heat.

1. Green beans – Green Beans work well on the grill because you can cook them directly on the grill or in a grill basket. Either way, you’ll have a great side dish that is tender on the inside and crispy on the outside. They also taste great wrapped in bacon.
2. Corn on the cob – I always purchase fresh corn from the farmer’s market because the freshly picked ears are sweeter and more flavorful. Wrap these in foil with a little butter and place them directly on the grill. The heat and steam that builds up inside the foil will cook them through to perfection.
3. Mushrooms - I like to use Portobello mushrooms because of their deep, meat-like flavor and substantial texture. Oil and salt and pepper are all you need to grill these tasty mushrooms to perfection.
4. Potatoes – Instead of making a potato salad for your BBQ, try grilled potatoes. You can boil these slightly to ensure that they cook through and then put them on the grill to finish them off. With just a pinch of salt, they’re a perfect side dish.
5. Peppers – I like to eat all types of peppers (a nod to my Texan heritage), but my favorite grillers are red and green bell peppers and jalapeno peppers. To grill, slice the peppers, clean out the insides, and place them on skewers directly on the grill.
6. Eggplant - Eggplant is a robust vegetable that is perfect for grilling. I like to marinate mine in a jerk seasoning mixture to enhance the flavor.
7. Onions - I usually grill sweet onions, and I’m partial to Vidalia onions. If these aren’t available in your area, a similar variety of sweet onions will do. I core the onion, wrap it in foil and add honey and butter to the center before placing it on the grill.
8. Asparagus – I select the thicker spears for grilling. Although they can be bitter, the thicker ones work better on the grill. I coat the asparagus with olive oil and soy sauce, bind the ends with cooking twine and place them directly on the grill.
9. Zucchini – Zucchini is another vegetable I marinate before grilling. The marinade is a simple mixture of red wine vinegar, olive oil, and basil.
10. Tomatoes – Although tomatoes are technically fruit, I’ve included them in this list because they grill nicely. Cut the tomatoes in half and coat them with olive oil, salt, pepper and basil.

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