How Vitamin B12 Could Give You an Energy Boost

Fortune

Feeling low-energy? You could be among the estimated 3.6% of Americans who are deficient and 12.5% who get insufficient amounts of vitamin B12.

Transcript

00:00Feeling low energy? You could be low in vitamin B12.

00:04An estimated 3.6% of Americans are deficient,

00:07and 12.5% get insufficient amounts of the chemical.

00:11The first step in addressing low energy is to consult your doctor,

00:14a tip from Dr. Elizabeth Sharp, internist and medical director

00:17at Health Meets Wellness in New York City.

00:19As she previously told Fortune,

00:21she recommends undergoing a series of tests before considering supplements.

00:25This is especially important for vegans and vegetarians,

00:27for whom B12 deficiency can be more common.

00:30But what exactly does vitamin B12 do?

00:32According to the National Institutes of Health,

00:34vitamin B12 is a nutrient that helps keep your body's blood and nerve cells healthy,

00:38and helps make DNA, the genetic material in your cells.

00:41It also helps prevent megaloblastic anemia,

00:44a blood condition that may be the culprit behind someone feeling tired and weak.

00:48In addition to weakness and fatigue,

00:50a B12 deficiency may also prompt a slew of other symptoms,

00:53depending on the severity, including pale skin, heart palpitations,

00:57loss of appetite, weight loss, infertility,

01:00tingly hands and feet due to nerve problems, balance issues,

01:04depression, confusion, dementia, poor memory, and mouth soreness.

01:09Everyone requires a certain amount of B12, depending on their age.

01:13This starts with half a microgram per day for infants,

01:16and up to 2.4 micrograms for teens and adults,

01:19and even more for women who are pregnant or breastfeeding.

01:22B12 is found in a wide array of animal-based foods,

01:25as it's produced by a gut bacteria that is then accumulated in the muscle tissue of most herbivorous animals,

01:30including fish, cows, chickens, and some shellfish.

01:34Many livestock are supplemented with B12 through their feed.

01:37When absorbed by the animal, it's then passed on to people who eat animal-based products,

01:41such as dairy and meat.

01:43Vitamin B12 is also found in plant-based sources,

01:45including some mushrooms, seaweed, and nutritional yeast.

01:48Still, it's not enough to fortify vegans,

01:50who, in particular, should consider being tested for deficiency and supplementing their intake.

01:55Kathy Danahy, a doctor of pharmacy, a dietary supplement researcher,

01:59and professor at the University of California,

02:01explains that certain groups are also more prone to vitamin B12 deficiency.

02:05As she told Fortune, this includes folks with pernicious anemia,

02:08an autoimmune disorder that prevents B12 absorption,

02:11and those who frequently use over-the-counter stomach acid reducers, like famotidine,

02:16which reduce the stomach acid needed to release B12 from animal protein.

02:20While B12 supplements may be a great option for those looking to increase their intake,

02:24consumers should be selective when making their purchase.

02:27Jolene Brighton, a naturopathic endocrinologist, told Fortune,

02:30Be wary of supplements that are far cheaper than the rest or look like a good deal.

02:34Often, these are using poor-quality ingredients,

02:36and in some cases, because they're not regulated, they won't actually have what the label lists.

02:41To help avoid such risks,

02:43Danahy suggests starting by speaking with your health care provider

02:45or registered dietician who is well-versed in supplements.

02:48Then, when you're ready to buy, be sure to do some research, especially on the brand.

02:53Danahy noted,

02:54A question that I get asked fairly frequently is,

02:56Is this brand that I'm taking a good brand?

02:59Consumers may want to consult the NIH Office of Dietary Supplements,

03:02as well as subscription-based sources, such as Consumer Lab,

03:05which charges a fee for access to its test results,

03:08which looks into issues ranging from possible contaminants

03:10to making sure a supplement contains what it claims to.

03:13Vitamin B12 can be found in multivitamins, B-complex supplements,

03:16and by itself in a B12 supplement.

03:18But research has not shown that any form of supplemental vitamin B12 is better than others,

03:23according to the NIH.

03:24The federal agency also notes that some come in doses much higher than recommended amounts,

03:28such as 500 micrograms or 1,000 micrograms,

03:31but because your body absorbs only a small percentage,

03:34those doses are considered safe.

03:36According to the NIH,

03:38Vitamin B12 can be prescribed as an injection,

03:40particularly for those who have absorption issues or have undergone gastric surgery,

03:44since the shots bypass the digestive system, according to Medical News Today.

03:48Prescription nasal sprays and IV infusions are also available,

03:51though opinions on safety and effectiveness of the IV delivery are mixed.

03:55But finally, Danahy stressed that however you opt to supplement yourself,

03:58the only reason it would improve energy would be if you're correcting a deficiency.

04:07For more information, visit www.fema.gov

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