Should You Be Taking Vitamin B12 for Fatigue and Energy Boost?
Q: Feeling tired often and heard about the role of vitamin B12 in boosting energy levels? Maybe a supplement is the answer?
A: The truth is, there’s minimal evidence to support taking vitamin B12 for fatigue unless you have a deficiency that causes anemia. Before jumping to conclusions, start by consulting your doctor for a simple set of blood tests to check vitamin B12 and related biomarkers. Those who are aged 65 and above or adhere to a vegan diet are particularly at risk of being deficient.
So, if you are indeed lacking in vitamin B12, then taking a supplement is the way to go.
As a general rule in medicine, and in the case of seeking an energy boost, sometimes less is more. It’s not advisable to take a supplement that has no proven benefit. Consult your physician to explore alternative ways to boost your energy levels, perhaps making lifestyle changes or undergoing testing to rule out medical issues such as thyroid disease.
Why Consider Vitamin B12?
Vitamin B12 serves crucial biological functions, including metabolism and the production of healthy blood cells. It has been shown to be beneficial in:
1. Addressing fatigue caused by anemia.
2. Alleviating certain neurological symptoms resulting from a deficiency.
However, it’s important to note that other common uses of B12, such as addressing muscle aches, arthritis, insomnia, or generalized weakness (in the absence of anemia), lack sufficient evidence.
Signs of Low B12
Common signs of low B12 include exhaustion, cognitive changes, irritability, paranoia, and even tongue swelling. These symptoms should not be ignored, especially if you belong to the following groups at high risk for B12 deficiency:
– Older adults
– Vegans or vegetarians
– Individuals with pernicious anemia or other autoimmune conditions
– Those who have undergone gastrointestinal surgery
– Individuals taking certain long-term medications like metformin
Natural Sources of B12
Animal-based proteins such as meat, fish, eggs, and dairy products are naturally rich in vitamin B12. For vegans, fortified foods like cereals and nondairy milk or nutritional yeast may provide an adequate amount of B12.
Best Ways to Absorb B12
Consider vitamin B12 shots or high-dose oral supplements to replenish your system. You might be surprised to find that your body absorbs these just as effectively as the shots.
Potential Risks of Overconsumption
Although high-dose vitamin B12 supplements are generally considered safe, studies have shown that excessive levels of the vitamin in the blood may be linked to an increased risk of various health issues.
The Bottom Line
It’s crucial to fully understand the implications of taking vitamin B12 supplements and to be aware of the existing research. Before considering a supplement, a conversation with your healthcare provider is highly recommended.
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