This summer, we’re focusing on replenishing. Need a good place to start? Welcome to the Replenish! Series, a collection of articles written to spotlight certain supplements and the role they play in maintaining the health of your body. Let’s dive in!
This week: Boosting your energy with B12
What is B12?
B12 supports the function of nerve cells, and we need it to form red blood cells and synthesize DNA. It can be found in fish, eggs, poultry, milk, and other dairy products. Some foods, like breakfast cereals, are sometimes fortified with B12 as well.
The daily recommended dosage of B12 for adults is 2.4 mcg per day, but depending on a number of factors, this dosage may need to be increased.
If you are pregnant, B12 deficiencies have been linked to higher risk of premature birth and birth defects. Make sure your prenatal has at least 2.6 mcg of B12.
A B12 deficiency can cause irritability, decreased appetite, and even developmental delay in infants, so if you are breastfeeding, you may also need to increase your dosage. NIH recommends breastfeeding women consume 2.8 mcg of B12 per day.
Lastly, older people are more susceptible to B12 deficiency, so if you are over 50 you may need to increase your B12 intake through supplements.
Why do I need B12?
B12 plays an incredibly important role in maintaining the health of your nervous system, which in turn can affect your whole body. Signs of a deficiency can include tiredness, weakness, constipation, loss of appetite and anemia. For more information on why we need B12, you can click here.
So, let’s talk about replenishing. Here’s what B12 can help with:
B12 plays an important role in energy production. In fact, one of the first signs of a B12 deficiency is fatigue or lack of energy. Other signs of a deficiency can include weakness, constipation, loss of appetite and anemia.
Studies linked low levels of vitamin B12 to poor bone health and osteoporosis, especially in women. Another study found that adequate levels of B12 could preserve bone density and reduce your risk of a fracture.
Prevent Birth Defects
B12 may prevent major birth defects. In fact, one study found that women with B12 levels lower than 250 mg per day were three times more likely to give birth to a child with birth defects compared to those with adequate levels. To develop properly, a baby’s brain and nervous system need B12 from its mother. In the beginning stages of pregnancy, a vitamin B12 deficiency might influence the healthy growth of your baby’s brain, possibly increasing the risk of neural tube defects. In addition, studies indicate that maternal B12 deficiency might contribute to miscarriage or premature birth.
B12 plays a big role in producing and processing serotonin, the chemical responsible for regulating mood. It also may play a role in regulating mood disorders. One study found a B12 deficiency to be associated with twice the risk for severe depression. Another study found that people with depression and a B12 deficiency improved more when treated with a combination of B12 and antidepressants, as opposed to antidepressants alone. High B12 levels are also linked to an increased probability of recovery from major depressive disorder.
Improve Memory and Concentration
B12 might play a role in preventing brain atrophy, or the loss of neurons in the brain that causes memory loss. In one study, a combination of B12 and Omega-3 slowed mental decline in early-stage dementia patients. Studies show that even if you are not deficient, levels on the lower end of normal can contribute to poor memory performance and worse concentration.
Meet Binto’s B12
At Binto, we love a good energy booster, but we also follow strict guidelines when it comes to ingredients and what you actually need. Our organic B12 vitamin has no preservatives, fillers, or gluten. As with all of our products, it is made following the guidelines of the CDC and The American Congress of Obstetricians and Gynecologists. Our B12 has hydroxycobalamin, adenosylcobalamin, and methylcobalamin for optimal energy production. If you are suffering from lack of energy or chronic fatigue, it’s probably a good idea to add some B12 to your life. You can read more about Binto’s B12 here.
As always, if you have any questions, comments, or just want to chat, you can reach our healthcare professionals via the chat portal on our website, Instagram DM, or by scheduling a telehealth consult here.