Nowadays we can find a lot of supplements for B vitamins in every healthcare section in supermarkets and other nutrition stores. Even some energy drinks are praised to be enriched by vitamin B12.
So what exactly is it and how does it help us to be more energetic?
What Is Vitamin B12?
It is one of eight B vitamins. It keeps red blood cells and the central nervous system healthy, metabolizes food into energy and helps synthesize the DNA.
Health benefit:
Regulating your moods (reducing anxiety and depression)
Important for short-term memory
Supporting bone health
Enhancing immunity
Vitamin B12 deficiency symptoms:
Fatigue and weakness, difficulty maintaining balance hence to lack of red blood cells which transport oxygen (o2) throughout the body
Loss of appetite hence weight loss
Numbness and tingling in the hands and feet hence to a bad circulation
Soreness of the mouth or tongue
A pale yellow tinge to your skin
Disturbed vision
Depression and confusion, poor short-term memory
A severe vitamin B12 deficiency can cause megaloblastic anemia, also known as vitamin B12 deficiency anemia where red blood cells are not produced properly and are larger than normal. As a consequence, they are not able to deliver enough oxygen into the bloodstream!
Fortunately, this condition is very rare.
Vitamin B12 is water-soluble, it is stored in the body for several months before it gets flushed out, unlike other water-soluble vitamins.
Both moderate and heavy alcohol consumption can drain your body's stores of vitamin B12.
The sudden depletion of vitamin B12 may also be the cause of the fatigue, dizziness, and brain fog you experience the morning after drinking.
Alcohol effects on vitamin B12 deficiency
Consuming alcoholic drinks impair vitamin B12 absorption and therefore negatively impacts the body. This occurs due to damage to the mucosal lining of the stomach and intestines.
this may lead to a condition called gastritis - the inflammation of the stomach lining - that contributes to reduced absorption of vitamin B12 from the food you eat.
Alcohol, in general, prevents nutrients from being fully absorbed by your body and also stimulates the growth of intestinal bacteria that use vitamin B12, thus reducing even further the available amounts of this essential vitamin.
-> Vitamin B12 supplements before and after drinking alcohol may help replenish the amount of this essential nutrient in your body and allow it to recover faster from hangover symptoms.
Recommended intakes
The recommended daily allowance (RDA) of vitamin B12 is around 2.4 micrograms a day for adults. Taking up to 2.5 micrograms of vitamin B12 supplements per day is usually safe and unlikely to cause you any harm. There’s not enough evidence to show the possible negative effects of taking high doses of vitamin B12.
- For men and women ages 14 years and older is 2.4 mcg (micrograms) daily
- For a woman in pregnancy and lactation, the amount increases to 2.6 mcg and 2.8 mcg daily
Some research suggests that early morning might be the optimal time for taking vitamin B12 because water-soluble vitamins must be taken on an empty stomach. Besides, due to its natural ability to boost energy and reduce stress levels, vitamin B12 might be more beneficial if taken as you're starting the day.
!! Make sure to avoid caffeine for at least an hour after taking supplements as it can inhibit efficient absorption of the vitamin !!
Food Sources for Vitamin B12
High concentrations in animal products such as meat, fish, oysters, shellfish, eggs, and dairy products.
As it is not naturally present in fruit, vegetables, and grains.
Vegans may not get sufficient amounts of vitamin B12 in their diet. That is why fortified cereals and grains can be good sources of this vitamin for anyone following plant-based diets.
Vegan Sources:
Fortified nutritional yeast
Enriched soy or rice milk
Marmite + Yeast Spreads
Plant-Based Meats
Fortified Cereals
Nori Seaweed
Tempeh
Chlorella
Get professional help from your local doctor if you notice any of the mentioned deficiency symptoms to clarify if it might be because of your vitamin B12 level, and also if you are on a vegan diet, do regular check-ups on your blood count to know if you should add a vitamin B12 supplement to a balanced diet.
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