If you are deficient in vitamins, you should take supplements.
My advice to anyone else looking for an energy boost is, as a medical rule of thumb, less is more, if possible. Do not take supplements that have not been proven to be effective. Instead, talk to your doctor about other ways to improve your energy levels, such as making lifestyle changes or getting tests to rule out potential medical problems such as thyroid disease.
What is vitamin B12 good for?
Vitamin B12 is an essential vitamin that serves several important biological functions, including metabolism and the production of healthy blood cells. Areas where supplements have been found to be beneficial include:
- Feeling of fatigue due to anemia. We often think of anemia caused by iron deficiency, but low vitamin B12 can cause anemia, where blood cells become abnormally large.
- Certain neurological conditions, such as: Difficulty walking, numbness, or mental problemsdue to scarcity.
Other areas where many people look to vitamin B12 as a tonic include muscle pain, arthritis, insomnia, or general weakness (in the absence of anemia). There is little evidence behind them.
How do I know if my B12 is low?
The most common symptom of low vitamin B12 is a vague feeling of fatigue. Cognitive changes, irritability, and even paranoia It has also been linked to cases of vitamin B12 deficiency.it was Swelling of the tongue.
Certain groups are at higher risk for deficiency and should talk to their doctor about screening.
- senior citizen. around it 15% of Americans are over 65 years old There are deficiencies associated with decreased stomach acid as we age, making it difficult to absorb vitamin B12, which is naturally found in foods. Older adults can usually absorb vitamin B12 found in oral supplements and fortified foods without the same problems.
- vegan or vegetarian. In one small study, 40 percent vegan It turned out that I was deficient in vitamin B12.
- Pernicious anemia or other autoimmune disease. In pernicious anemia, the body produces antibodies that prevent the absorption of vitamin B12. These patients require lifelong vitamin B12 therapy. Vitamin B12 deficiency is also common in people with other autoimmune diseases such as vitiligo and thyroiditis.
- Digestive surgery. People who have had a history of gastric bypass or other surgery or a disease that affects certain areas of the intestines (such as celiac disease or Crohn's disease) may be at higher risk.
- People taking certain long-term medications, such as: metformin and medicine to reduce acid. These are known to reduce B12 absorption.
How can I increase vitamin B12 naturally?
Vitamin B12 occurs naturally in animal proteins such as meat, fish, eggs, and dairy products. (Fun fact: It's especially high in clams and beef liver.)
Even if you follow a completely plant-based diet, you may, but not always, get adequate amounts of vitamin B12 from fortified foods. Some cereals and many brands of non-dairy milk, such as Oatly soy milk and Silk soy milk, are fortified with B12. Nutritional yeast, a seasoning used for cheesy flavor in vegan recipes, is also commonly used.
The recommended intake of vitamin B12 is 2.4μg for adults. The amounts of vitamin B12 found in common foods are:
- salmon3 oz: 2.7mcg
- non-fat, plain greek yogurt3.5 oz: 0.7mcg
- 1 big eggs:0.5μg
- chicken breast3.5 oz: 0.3mcg
What is the best way to absorb vitamin B12?
Some people prefer vitamin B12 injections. It is usually given by injection intramuscularly into the arm at your health care provider's office or pharmacy. If you have a severe vitamin B12 deficiency, your doctor may recommend starting with vitamin B12 injections, but generally supplement your system with high doses of oral vitamin B12. just like the shot.
Is there any harm in taking vitamin B12?
Many of my patients wonder what will happen if they just take the supplement. Even at high doses (commercial tablets typically contain 1,000 mcg); generally considered safebecause our body absorb only a small part of it. However, according to a study published in JAMA Network Open in 2020, Higher blood levels of vitamin B12 were associated with increased risk of death from all causes.Other studies have shown that high levels of vitamin cardiovascular disease and Increased risk of hip fractures.
What we want patients to know
Unlike many supplements, vitamin B12 is an interesting case where unnecessary intake is promoted not only by prescribers but also by patients. A 2019 study published in JAMA Internal Medicine found that: Most vitamin B12 injections are inappropriately prescribed. That is, for people with no evidence of deficiency. Why did this happen? Given the growing popularity of B12, there is probably also an element of pressure to meet patient demands. We can all benefit from knowing more about research.
