The Power of B12 for Optimal Health

Jun 19, 2024by Ashley Zuniga

Metabolism Booster

If you're on a quest to optimize your well-being, you've probably heard about the wonders of Vitamin B12. This water-soluble vitamin is like a hidden gem in the world of nutrition, essential for keeping your metabolism humming.

Vitamin B12 plays a crucial role in converting the food you eat into energy. It does this by helping to metabolize carbohydrates, fats, and proteins. Essentially, it breaks down these nutrients and converts them into usable energy, making you feel more energetic and vibrant. Without sufficient B12, your metabolism might slow down, leaving you feeling sluggish and tired. It is especially important for vegans and other eating a largely plant-based diet.

Vitamin B12 is also a superstar when it comes to forming red blood cells. These cells are your body's oxygen carriers, delivering vital oxygen to every part of your body. More red blood cells mean better oxygenation, and better oxygenation means you can power through your workouts and daily activities with ease.

Absorb Vitamin B12 Adequately

Absorption is key. Even if you're consuming foods rich in B12, your body needs to absorb it effectively to reap the benefits. You may not have the intrinsic factor necessary for intestinal absorbion, which is why many studies have found that sublingual is best. You can take any methyl cobalamin in tablet or capsule form and hold under the tongue for 15-20 minutes.

Vitamin B12 is found naturally in animal products like meat, fish, eggs, and dairy. If you're vegetarian or vegan, you might find it a bit challenging to get enough B12 from your diet alone. But don't worry; there are plenty of fortified foods and supplements available to fill the gap. One study took 50 people who had been on a raw vegetarian diet for 2 years and tested their b12 levels and the ability of b12 supplementation to improve them. They found that their diet and biomarkers of b12 were low in these individuals, but that supplementation with either nutritional yeast, or sublingual B12, could increase their levels (1).

One important thing to note is that certain factors can affect B12 absorption. For instance, as we age, our body's ability to absorb B12 decreases. Conditions like pernicious anemia or gastrointestinal issues can also hinder absorption. For example, the body has a natural ability to produce intrinsic factor, which is critical for absorbing B12, yet many people have low intrinsic factor.

Symptoms of B12 Deficiency are:

diarrhea or constipation;
heartburn;
loss of appetite;
swollen tongue
shortness of breath
exhaustion, fatigue or weakness;
neurological symptoms, dizziness and numbness or tingling in the extremities, particularly the hands or feet;
memory loss, confusion;
heart palpitations or skipped heart beats;
loss of balance; and
optic nerve degeneration that could negatively impact your eyesight (2).

Best Food Sources:

Oysters ·
Nutritional Yeast ·
Mussels ·
Clams ·
Sardines ·
Eggs
Salmon eggs

It is important to consider food sources, even if you do not produce enough intrinsic factor, because of the body's need for all the B-vtamins in order to absorb additional B12. The theory, often called the entourage effect, suggests that supplementaiton with any B-vitamin, can lead to the depletion of the other B-vitamins. Therefore, it is recommended to take both a highly absorbable form of B12, along with a multi-B vitamin.

In a nutshell, Vitamin B12 is a powerhouse nutrient that supports your metabolism and helps form those all-important red blood cells. By ensuring you're absorbing it adequately, you can keep your energy levels high and your body functioning at its best. Cheers to optimal health!