How Vitamin B12 Improves Energy

 1. Vitamin B12: an important factor in energy metabolism

Vitamin B12 also referred to as Cobalamin is a water-soluble vitamin that the human body does not produce on its own. Its basic sources are animal-based products like eggs, dairy, fish, etc.

It is an essential B-complex vitamin that is responsible for carrying out various functions of the body and also contributes to energy production. There are various benefits of Vitamin B12 and it’s also important to know what its deficiency can result in.

One of the main vitamin B12 functions is to produce energy by converting nutrients like fats and carbohydrates into energy.

Vegetarians and people who have turned vegan are at a higher end of the risk scale of developing a deficiency of Vitamin B12, However, they can fill these gaps through supplements and fortified foods like coconut milk, breakfast cereals, etc.

2. Amount of Vitamin B12 necessary for you

According to the National Institutes of Health (NIH), the following is the recommended daily intake of Vitamin B12 required across different age groups and stages:-

Life Stage	Recommended Amount
Birth to 6 months	0.4 mcg
Infants 7–12 months	0.5 mcg
Children 1–3 years	0.9 mcg
Children 4–8 years	1.2 mcg
Children 9–13 years	1.8 mcg
Teens 14–18 years	2.4 mcg
Adults	2.4 mcg
Pregnant teens and women	2.6 mcg
Breastfeeding teens and women	2.8 mcg

3. Vitamin B12 deficiency and causes

The deficiency of Vitamin B12 results in a number of health issues along with impacting the overall functioning of the body. Here are some of the causes that lead to the deficiency of vitamin B12:

(a) Vegetarian or Vegan Diet:- If you are a person who abstains from animal-based products you are likely susceptible to the deficiency of vitamin B12.
(b) Age Factor:- As we age our body’s ability to absorb vitamin B12 tends to decline.
(c) Pernicious Anaemia:- The cells in our stomach’s lining produce a substance called intrinsic factor that is responsible for the absorption of Vitamin B12 in the small intestine and pernicious anemia is a condition where the immune system attacks the substance-producing cells leading to deficiency.
(d) Gastrointestinal Conditions:- Some conditions cause the thinning of the stomach’s lining, which also contributes to the deficiency of vitamin B12.
Auto-Immune Diseases: Various auto-immune diseases like lupus make it hard for the body to absorb vitamin B12.
(e) Alcohol Abuse:- Regular drinking causes a lot of health issues while also depriving the body of its ability to absorb various nutrients and vitamins.

4. Benefits of Vitamin B12 in daily life routine.

Here are some Vitamin B12 benefits in a daily life routine:

(i) Improved Metabolism:- One of the Vitamin B12 uses is that it helps in the breakdown of food & nutrients and converts it into energy that enhances the metabolism of the body.

(ii) Production of Red Blood Cells:- Vitamin B12 uses also include its pivotal role in the formation of red blood cells in the bone marrow that are responsible for carrying oxygen to body tissues and preventing the condition of anemia.

(iii) Enhanced Cognitive Function:- Appropriate and adequate levels of vitamin B12 promote concentration, focus, and overall mental health.

(iv) Efficiency in Immune Function:- Vitamin B12 helps our body fight infections by aiding in the production of antibodies and immune cells.

(v) Maintain Stress levels:- The underrated Vitamin B12 function is that its proven to regulate mood and reduce the risk of depression by helping in the release of good chemicals like dopamine and serotonin.

(vi) Hair and Skin:- Vitamin B12 benefits for hair owes to it supporting the formation of red blood cells that supply oxygen and nutrients to hair follicles promoting hair strength and growth.

(vii) Vitamin B12 benefits for skin are numerous:- From accelerating the cell turnover to helping in maintaining the skin barrier, Vitamin B12 does it all.

Conclusion

A staple diet might not always be a wholesome source of nutrients and vitamins required by the body to function properly. If you suffer from issues like fatigue, weak muscles, or unjustified weight loss, your body might be vitamin B12 deficient. Now that you know how important it is to

your body to produce energy and also plays some important roles in carrying out some functions of the body, keeping a check on its adequate levels by adding a regular source of vitamin B12 like supplements or fortified foods.

FAQs (Frequently Asked Questions)

Here is your frequently asked question about How vitamin B12 improves energy:

Q1. Which food is best for Vitamin B12?

The food sources best for Vitamin B12 include animal-based foods such as:

Eggs, meat, and cheese
Or some plant-based fortified food

Q2. Does vitamin B12 reduce tiredness?

Yes, Vitamin B12 helps in the production of energy by breaking down the food and converting it into energy, hence reducing any trace of tiredness and fatigue.

Q3. Does low Vitamin B12 cause hair loss as well?

Yes, low vitamin B12 levels do cause hair loss because one of the vitamin B12 Functions is it helps in the formation of red blood cells that carry essential nutrients to hair follicles that promote hair growth. Its deficiency does make up a potential reason causing hair thinning.

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