Vitamin B12 is a water-soluble nutrient that helps keep nerve and blood cells healthy. It also plays a role in forming our genes.
A deficiency of this nutrient can result in several health conditions. These include fatigue, increased risk of heart disease and dementia.
Increased Energy
Vitamin B12 is often called the energy vitamin because it provides a boost to your energy levels. This is largely due to the fact that it helps your cells metabolize glucose, which provides your body with energy. It also plays a role in cellular respiration, the process that breaks down carbohydrates, proteins and fats into energy.
Many people have heard that consuming more B12-rich foods can help them feel more energetic, but it isn’t always easy to get enough from your diet. For example, vegetarians and vegans may need to take supplemental vitamin B12 in order to reach their recommended intake level of 2.4 mcg per day.
Fortunately, there are some ways you can naturally increase your B12 intake and get more energy from the foods you already consume. These foods include fortified non-animal milks, fortified breakfast cereals and some meat, poultry and fish products.
For example, a study found that eating a high-protein diet with plenty of B12-rich foods (including dairy) and fortified foods can lead to higher levels of this nutrient than eating a diet with low protein. A diet rich in these foods can also provide a variety of other benefits, including heart health and cognitive function.
Another benefit of incorporating these nutrient-rich foods into your diet is that they can help prevent B12 deficiency in the first place. Deficiency is common among older adults, but it can happen at any age.
If you’re not getting the amount of B12 that you need, it can result in fatigue and other symptoms. Symptoms can range from feeling sluggish to having problems thinking and remembering.
The good news is that you can easily correct a B12 deficiency by taking an oral supplement or injecting yourself with the cyanocobalamin form of this vitamin. This form is easier to absorb than methylcobalamin or adenosylcobalamin.
You can buy OTC and prescription B12 supplements over the counter or at your local pharmacy. These supplements are available in various forms, such as tablets, capsules and mouth sprays. The best way to determine the right dosage is to discuss your needs with a doctor.
Reduced Risk of Heart Disease
Vitamin B12 is a crucial nutrient that can reduce the risk of cardiovascular disease. It helps the body produce red blood cells and iron. It also helps the body make DNA and RNA.
It also works with vitamins B6 and B9 to help regulate your blood levels of the amino acid homocysteine. Cenforce 150 Review are meant to protect against the increased risk of heart disease in men.
If you have a health condition that affects your ability to absorb B12, you may be more likely to be deficient in this nutrient. This can include conditions such as Crohn’s disease or celiac disease, as well as intestinal surgeries that affect the stomach or ileum (the last part of the small intestine) where vitamin B12 is absorbed.
You can get vitamin B12 from a variety of foods. Some of the more common sources include dairy products, fortified foods, and supplements. You can also find this nutrient in eggs, meat, and seafood.
The amount of B12 you need to consume depends on your age and gender, and the dietary choices you make. A healthy diet that includes a variety of fruits and vegetables can help you reach and maintain optimal levels.
In addition, certain lifestyle changes can also help to reduce your risk of cardiovascular disease. For example, getting regular physical activity, avoiding smoking, and cutting down on salt in your diet can all have a positive impact.
These steps can help you to maintain a healthy weight, which is another important factor in preventing cardiovascular disease. Other steps you can take to reduce your risk include controlling your cholesterol and blood pressure.
You should also talk to your doctor if you have a family history of cardiovascular disease, as this may increase your risk of developing heart disease. This can be particularly true for women, who may have more sex-specific risks than men.
Your dietary choices and other lifestyle changes can help you to stay healthy, but some things cannot be changed. Despite your efforts, it’s possible that you will still be at risk of heart disease. This is why it’s so important to discuss your heart health with your healthcare provider, so that you can start making a plan to manage your risk today.
Increased Brain Function
The B vitamins are essential for a variety of chemical reactions in the body that support immune and brain health, including optimal neurotransmitter function and balanced psychological health. Specifically, B6, B9, and B12 work together to keep the immune and nervous systems healthy.
A deficiency of vitamin B12 can lead to a range of symptoms, including poor cognitive function and an increased risk of heart disease. It can also cause serious problems with the optic nerve, so it’s important to be sure that you’re getting enough of this nutrient.
Increasing your intake of foods rich in this B vitamin is a great way to ensure that you’re getting the nutrients that you need for optimal health. But if you’re unable to get enough through food, supplementation is another option.
Studies show that vitamin B12 supplements help reduce homocysteine levels in the blood, which is linked with an increased risk of heart disease. This is because vitamin B12 helps the body break down homocysteine into less harmful forms.
Vitamin B12 also works to prevent anemia by helping the body produce red blood cells. If your body doesn’t make enough red blood cells, it can cause anemia, which can lead to a range of symptoms, such as weakness, fatigue, and shortness of breath.
In addition, studies have shown that vitamin B12 can help to improve memory and brain function in people with mild cognitive impairment. In one study, a group of elderly individuals who took folic acid (800 mcg daily) and vitamin B12 supplements for two years improved their memory and speed of processing tests.
While it’s important to remember that these trials were small, they indicate that taking vitamin B12 regularly may help older people with borderline low vitamin B12 status preserve their brain and vascular health over the long term. However, if you’re at risk for a deficiency, it’s a good idea to talk to your doctor about your options.
Because a vitamin B12 deficiency can cause a number of serious problems, it’s important to get tested for this condition as soon as possible. There are several different ways to treat this problem, including injections and oral supplements.
Reduced Risk of Dementia
Vitamin B12, along with other B vitamins, reduces blood levels of a compound called homocysteine, which has been linked to a higher risk of cardiovascular disease and stroke. However, research shows that vitamin B12 supplements do not prevent cognitive decline in older adults who have dementia or Alzheimer’s disease.
It’s also a good idea to make sure that your loved one is eating plenty of foods rich in vitamin B12. They are primarily found in meat, fish, eggs, dairy products and fortified breads. It is important to note that some medications, including some antibiotics, may interfere with vitamin absorption.
A study published in Parkinsonism & Related Disorders showed that people with higher vitamin B12 levels at the time of their Parkinson’s diagnosis have a lower risk of developing dementia. Researchers calculated that for every 100 ng/L increase in vitamin B12 levels, there was a 69% reduced risk of developing dementia.
The study analyzed the data of 271 Finnish people age 65 to 79 who did not have dementia at the beginning of the seven-year study and 17 who developed it during that period. For each person, the researchers tested blood samples for levels of the amino acid homocysteine and for the active portion of vitamin B12, holotranscobalamin.
After analyzing the data, they found that people who had low levels of vitamin B12 and high levels of homocysteine had a greater risk of developing dementia than those with normal levels. For this reason, it’s important to check for these conditions in your senior loved ones.
The study also looked at the effects of supplementing with a combination of vitamin B12 and other B vitamins on global cognitive function, such as scores on tests measuring memory and executive function. The researchers found that supplementation with a multivitamin and a high-dose of vitamin B12 resulted in a small improvement in global cognitive performance in the group taking the vitamins. The researchers recommended further clinical trials to determine the effectiveness of vitamin B12 and other B vitamins in preventing or slowing cognitive decline in older people with dementia or Alzheimer’s disease.
