Hey, today I’m going to tell you about Vitamin b12 benefits and a lot more than that! Vitamin b12 is one among the most essential nutrients you need to have. If you already know, vitamin b12 supports your energy levels. However, there is more to it than just the support to the energy levels of your body. Vitamin b12 is essential for your heart, nervous system, brain, mental health and so on.
What is Vitamin B12 Used For?
Before anything, I would like to tell you what exactly this nutrient is, and why is it used for. Vitamin b12 isn’t generated by animals or plants. It is basically created by bacteria that is soil based. You could also infer it is something similar to a probiotic. It has direct implications on your energy levels and also the brain functions. The brain neurons and nervous system heavily rely on this vitamin. B12 along with folate work in sync to generate blood cells that are very much healthy. With melatonin, it could have an impact on your moods and sleep. Besides, it also works for thyroid health.
What are The Vitamin B12 Benefits For Health?
If you do not have enough b12, there are high chances that your health may suffer due to lot of things and at the end of the day, it is your body that will suffer. Statistics say that a huge number of people all over the world do not get the required amount of b12. These days, most of the adults over 30 years of age have issues with adsorbing this much needed nutrient. Getting adequate amount of this vitamin could be a challenge. If you’re a vegan diet follower, people say that the probability is high of you suffering from the deficiency. But let me tell you, it is not actually the case. The deficiency can hit anyone and not just vegetarian people. Having said that, let me now tell you in detail about the vitamin b12 benefits.
Benefits of Vitamin B12
1. Helps in Maintaining The Energy Levels
b12 vitamin benefits the metabolism in you body since it is required for converting carbohydrates to glucose that is usable in your body. Glucose obtained through carbohydrate foods is used like a form of energy and this is the reason why vitamin b12 deficiency can make you experience fatigue. It is also required for signaling via neurotransmitter which aids your muscles in contraction and gives you enough energy to pass the day without getting tired.
2. Avoids Memory Loss and Decreases The Possibilities of Neurodegenerative Disorders
Deficiency of this vitamin can lead to many psychiatric and neurological disturbances. Since it has direct implications on neurotransmitter signaling and nerve health, vitamin b12 benefits in cognitive functioning and is very helpful in decreasing the neurodegenerative disorder risks that include dementia and Alzheimer’s disease.
3. Enhances The Mood and Aids Your Nervous System in Proper Functioning
One among the highly researched vitamin b12 benefits is actually its ability in aiding proper regulation of your nervous system which includes reducing mood disorders such as anxiety and depression. This vitamin along with folate is required as it is a proper determinant of metabolism involving one carbon, that generates the compound known as SAM or S-Adenosyl methionine. It is very much critical in the neurological functioning, working on mood regulation and stress. The vitamin is also required for cognitive processes like learning, and also concentration. Hence, the deficiency could lead to attention disorders and difficulty in focusing.
4. Is Very Essential in Maintaining Proper Health of Your Heart
Vitamin b12 benefits the health of your heart in more than one ways, that is vital given the fact that cardiovascular diseases are the leading cause of deaths all over the world. The vitamin aids in reducing hiked levels of homocysteine, which is currently a great risk for the cardiovascular disease. Homocysteine is basically an amino acid whose levels in your blood can be influenced by levels of vitamin b12 in your body. B12 aids in protecting your heart against heart disorders such as heart stroke or heart attack by decreasing the levels of homocysteine in your blood. Evidences are also put up saying that b12 can aid in controlling high cholesterol levels and high BP. This vitamin can also regulate atherosclerotic diseases wherein one experiences drastic plaque build up in the arteries.
5. Required for Healthy Hair and Skin
B12 is vital for having healthy hair, nails, and skin since it plays an essential role in reproducing the cells. Vitamin B12 benefits the health of your skin by decreasing dryness, redness, acne blemishes as well as inflammation. Vitamin b12 is also a cure to eczema and psoriasis. Besides, hair breakage is also avoided and the nails are strengthened.
6. B12 Benefits Weight Loss
Since b12 has a role in aiding the production of digestive enzymes, it can impact in a healthy metabolism by breaking down of foods inside the stomach. This has direct implications on the weight loss. Vitamin also aids in fostering healthy bacteria in the gut. It eliminates the dangerous bacteria inside the digestive tract, which with the presence of required bacteria can avoid digestive issues such as IBS (inflammatory bowel disorder) or also Candida.
7. Required for Healthy Pregnancy As Well
This vitamin is required in the creation of nucleic acid or generally known as DNA which I the most fundamental genetic part which is used in the creation of whole body. Hence, vitamin b12 isn’t just a vital nutrient for development and growth, but also a crucial nutrient for healthy pregnancy. The vitamin also works with folate present in the body for helping in lowering the risks of defects during the birth, like defects of neural tubes.
8. Might Help in Avoiding Cancer
The supplementation of b12 vitamin is now under research since it is potential of decreasing the risks of some types of cancer, specially when it is consumed with folate. Few preliminary studies depict that vitamin b12 benefits your immune system potentially to avoid cancer, that includes prostate, colon and cervical cancers.
9. Aids in Production of RBC and Avoids Anemia
Vitamin b12 can produce adequate levels of healthy red blood cells. It aids in avoiding a kind of anemia known as megaloblastic anemia that causes symptoms such as weakness and chronic fatigue.
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How Much Vitamin B12 Do You Need?
You might obviously be wanting an answer to this question. If you want to refrain from suffering due to vitamin deficiency, experts recommend about 1000-2000 micrograms at the least everyday.
What are The Best Sources of B12?
There are two important steps needed for the body to derive this vitamin from foods and obtain the vitamin b12 benefits, I have mentioned earlier.
To begin with, hydrochloric acid present in your stomach segregates the vitamin from that protein which the b12 is attached to in your food. Next, b12 blends with a protein generated by your stomach, known as an intrinsic feature, and is derived by your body. Hence, the health of the digestive system is equally essential in absorbing as well as using sufficient levels of b12 as the food supplements you are consuming. As per the studies, this vitamin is a difficult one to be absorbed and only healthy adults are capable of really absorbing and using around fifty percent of b12 that is present in the food and at times even less. B12 that is present in items like fish, meat and chicken are found to be highly absorbable, whereas eggs are somewhat less absorbable since only nine percent of the vitamin is actually being absorbed.
The exact absorbable rate of the body actually depends on your digestive health. I have listed down few top sources of food which can provide you the vitamin b12 your body needs.
- Chicken and beef liver
- Organic yogurt
- Raw milk
- Beef tenderloin
Vitamin B12 Benefits and Side Effects
While we’ve already talked about the benefits, you need to also know about the side effects of consuming Vitamin B12. It would be surprising to you if I told you that the biggest side effect of consuming vitamin b12 is no effect at all. As we already know, the digestive process is somewhat complicated when it comes to vitamin b12 and it can cause issues with absorption of the vitamin.
Hence, it doesn’t matter if you consume all the vitamin b12 in the world, if you are not able to absorb it, it does not really matter. You can, however, find a solution to this problem by strengthening the digestive system of your body and heal the gut. You need to cut out inflammatory food items from the diet. If you are consuming too much-processed sugar, you need to stop right away. If you are consuming gluten, you can either eventually decrease the quantity until you totally stop.
All in all, as per my opinion, the best way you can get your share of B12 is through frequent supplementation to your body with top quality vitamin b12 supplements and while you are searching for one, you need to ensure that it has enough of what you need. Since vitamin b12 has such amazing benefits to your body, it would be totally unfair if you didn’t supply enough to your precious body!