What is Vitamin B 12 exactly?

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Where is it found?

Vitamin B12 (Cobalamin) is an essential vitamin found only in animal related products and vitamin supplements [1]. Vitamin B12 is not found in plant based products like most other vitamins. The reason being is that it's produced from the bacteria in the animal's large intestine. Therefore, an individual must consume it elsewhere since the human body does not absorb nutrients within the large intestine[2]. 

Why is it important?

Vitamin B12 is a key factor when our bodies produce DNA. Without B12 the process cannot go forward. Another reason why our bodies need B12 is that it helps produce red blood cells and can help us extract nutrients and energy from the food we eat. Without B12 our body will succumb to pernicious anemia, fatigue, nerve damage and if left untreated it will cause dementia [3].

Any side effects and alternatives?

There actually aren't any dangerous side effects if an individual intakes too much B12. To get a lethal dose of B12 is almost impossible because the individual would need to ingest barrels upon barrels of just B12 supplements. So taking a few B12 supplements a day doesn't hurt. If you're looking for alternatives because you're a vegetarian or for other reasons, I want to stress that there aren't any good alternatives out there. The closest vitamin that could help B12 deficient people is folic acid (Vitamin B9). This is found in plant based products and will treat pernicious anemia. Unfortunately symptoms will not show on a person who intakes a lot of B9 and is B12 deficient. This leads to severe nerve damage in the individual, so it's important to make sure your diet contains some form of B12. Whether it is from the food you eat or from extra supplements![4]

References:
[1] Vitamin B12 As A Modulator of Gut Microbial Ecology. https://www-sciencedirect-com.libproxy.mtroyal.ca/science/article/pii/S1550413114004495. (Accessed Feb 6, 2018)

[2] Microbial Production of Vitamin B12: A review and Future Perspective. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5282855/ (Accessed Feb 6, 2018)

[3] The Metabolic Processes of Folic Acid and Vitamin B12 Deficiency. http://www.jhrr.org/
article.asp?issn=2394-2010;year=2014;volume=1;issue=1;spage=5;epage=9;aulast=Mahmood
(Accessed Feb 6, 2018)

[4] Cobalamin Folic Acid and Homocysteine. https://academic-oup-com.libproxy.mtroyal.ca/nutritionreviews/article/67/suppl_1/S69/1873436 (Accessed Feb 6, 2018)