Most athletes are concerned with eating a balanced diet in order to maximize their nutrient intake and achieve the greatest gains from training. In this article, we'll explore the very important vitamin known as Vitamin B12. Vitamin B12 is found in foods that come from animals including fish, meat, poultry and dairy products as well as fortified cereals. It is bound to the protein in these foods and is released for absorption into the body through the intestinal tract after passing through the stomach and encountering hydrochloric acid.

Vitamin B12 is important because it serves to maintain healthy nerve cells and red blood cells and is need to make DNA.

Deficiencies in Vitamin B12 are often seen by individuals who have difficulty in absorbing the vitamin as well as in strict vegetarians who do not consume foods that come from animals. As described by the National Institute of Health (Office of Dietary Supplements), signs of deficiency include anemia, fatigue, weakness, constipation, loss of appetite and weight loss… all counterproductive to athletic sports training. More severe symptoms can include several neurological problems such as "numbness and tingling in the hands and feet, difficulty in maintaining balance, depression, confusion and poor memory."

Toxicity from eating too much Vitamin B12 is unfounded, according to the Institute of Medicine of the National Academies. In fact, it is recommended that older adults take supplemental forms of B12 due to possibly impaired absorption from regular foods. Of course, one should consult with their doctor before self prescribing vitamins.

In general, eating a balanced diet complete with animal foods or fortified cereals should take care of achieving the Vit. B12 needs of most people. Vegetarians need to be especially mindful of consuming this particular vitamin and should consider some form of supplementation in order to avoid deficiency symptoms.

Reference: National Institute of Health (Office of Dietary Supplements)

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