Vitamin B12 for Energy
Disclaimer: This content has been produced purely for informational and educational purposes only and is never intended to be used as a substitute for professional medical guidelines including diagnosis, advice, and treatment.
Cobalamin or vitamin B12 is a water-soluble vitamin essential for the body to carry out its functions at optimal levels. It works by converting the food into glucose which is a source of energy for the body. Vitamin B12 also offers a wide range of benefits including improved concentration, boosted mood, and uplifted mood.
This article details vitamin B, its potential benefits, recommended daily intake, and possible risks or side effects associated with its overconsumption.
What is Vitamin B12?
Vitamin B12 plays an integral role in various processes of the body including RBC production, cell metabolism, DNA synthesis, and nerve functions. It can be found in animal products such as eggs, milk, yogurt, poultry, meat, and fortified food.
Cobalamins are complex organometallic compounds that have a core cobalt atom inside of a corrin ring that resembles a porphyrin. Cobalamins are crucial cofactors for several enzymes, including methylmalonyl-coenzyme A-mutase and methionine synthase.
These enzymes have crucial roles in the metabolism of RNA, proteins, and lipids as well as the production of hemoglobin. Since cobalamin cannot be produced by humans, it is found in meat and eggs, thanks to bacteria that live in animal intestines. In order to absorb vitamin B12 from food, the stomach's parietal cells must make an intrinsic factor, a cofactor. The absence of intrinsic factors as a result of stomach atrophy brought on by the autoimmune death of parietal cells is the main factor contributing to cobalamin deficiency in humans.
Does Vitamin B12 Boost Energy?
Supplemental vitamin B12 has long been recommended as the go-to product for an energy boost. Though they do not always offer energy directly, all B vitamins are crucial for your body to produce its own, it does not necessarily need them.
There is currently no scientific proof that vitamin B12 supplementation can increase energy in those who have adequate amounts of this vitamin. On the other hand, if you have a serious vitamin B12 deficiency, taking a supplement or boosting your consumption would probably increase your level of energy. Loss of energy or exhaustion is one of the primary early indicators of vitamin B12 insufficiency.
How Does It Work?
The body's cells need vitamin B12 to carry out the required chemical processes that allow them to digest the glucose molecules they require to produce ATP energy. Vitamin B12 is essential for this process.
Vitamin B12 does not directly supply energy, vitamin B12 does offer the body the means to transform food molecules into energy. Therefore, getting the correct daily dose of B12 can aid in ensuring that the body can produce the energy required to perform all your tasks.
Additionally, consuming the correct quantity each day might aid in preventing some of the signs of a deficit B12, such as weariness or sleeplessness.
Vitamin B12 has an essential role in the production of red blood cells and encouraging the supply of oxygen to vital organs and reducing the symptoms like weakness and fatigue.
Can Prevent Birth Defects
In the early stages of pregnancy, vitamin B12 deficiency can raise the chance of birth abnormalities such as neural tube disorders. Additionally, a mother's lack of vitamin B12 may result in early delivery or miscarriage.
According to a previous study, women with vitamin B12 levels below 250 mg/dL were three times more likely to give birth to children with birth abnormalities than those with normal levels.
In another study, the females with vitamin B12 deficiency (below 150mg) were at five times increased risk of developing birth defects than those who had 400mg/dl.
Keeping your vitamin B12 levels stable may benefit the health of your bones. The study revealed that low vitamin B12 levels decrease bone mineral density in the femur and hip bone. Over time, bones with low mineral density can deteriorate, increasing the risk of osteoporosis.
May Lower the Risk of Macular Degeneration
Macular degeneration can greatly affect the central vision of individuals. Supplementing vitamin B12 may reduce the risk of age-related macular degeneration.
Reduce Depression and Uplift Mood
Serotonin, a neurotransmitter that controls mood, is synthesized and metabolized with the help of vitamin B12.
In an older trial, patients with depression who also had vitamin B12 levels that were below normal were treated with both antidepressants and vitamin B12 and were more likely to experience reduced depression symptoms than those who just got antidepressants.
Support Skin, Nail and Hair Health
A sufficient amount of vitamin B12 is required to support healthy hair, skin, and nails because of this vitamin's function in cell production. Low vitamin B12 levels can result in several dermatological symptoms, including angular stomatitis, vitiligo (the loss of skin color in areas), hyperpigmentation, and nail and hair abnormalities (inflamed and cracked mouth corners).
When vitamin B12 deficient sufferers take supplements, their dermatologic symptoms have been proven to improve.
Daily Recommended Intake of Vitamin B12
The Daily recommended dosage of vitamin B12 depends on your age and life cycle, you may need different amounts of vitamin B12. The average daily need for adults and adolescents is 2.4 micrograms, but pregnant or nursing women should consume more.
- 4 microgram: birth to 6-month-old
- 5 mcg: 7-12 months
- 9 mcg: 1-3 years
- 2 mcg: 4-8 years
- 8 mcg: 9-13 years
- 4 mcg: 14-18 years
- 4 mcg: older than 19 years
- 6 mcg: Pregnant women
- 8 mcg: breastfeeding women
Deficiency of Vitamin B12
Vitamin B12 deficiency is associated with numerous health illnesses. People suffering from celiac disease, Crohn’s disease, HIV, immune dysfunction, and gastritis are at increased risk of vitamin B12 deficiency. An individual having deficient vitamin B12 experience some symptoms including tiredness, muscle stiffness, mood swings, fatigue, and muscle weakness.
Vitamin B12 deficiency can also lead to serious health conditions called megaloblastic anemia. It is a condition in which enlarged, oval red blood cells are formed in the bone marrow. Consequently, the body becomes unable to carry oxygen around the body.
Possible Risks or Side Effects
B-12 is a necessary vitamin for everyone; most individuals obtain enough from food. It is crucial to understand the negative effects of taking too much vitamin.
When taken in recommended doses, vitamin B12 intake is safe and well tolerated by healthy individuals. However, when injected into the body to treat significant deficiencies, it may result in various side effects. Some of the common side effects include lightheadedness, skin rash, itching, nausea, vomiting, headache, pulmonary edema, and swelling.
Some people may experience severe allergic responses to vitamin B12, this allergic reaction occurs rarely but is very dangerous. This involves facial, tongue, and throat swelling in addition to breathing and swallowing challenges.
Intake of some drugs like colchicine, metformin, chloramphenicol, proton pump inhibitor, and aminosalicylic acid can reduce the absorption of vitamin B12.
Vitamin B12 is essential for several processes occurring in the body including DNA synthesis, RBC production, cellular metabolism, and nerve functions. Supplementing with vitamin B12 can strengthen bones, improve heart health, support skin, nail, and hair, and reduce the risk of macular degeneration and birth defects.