May Prevent Premature Ejaculation
Statistics indicate that 1 in 5 men experiences premature ejaculation at some point in their lives.5 And this can interfere with a healthy sex life. Research now shows that low levels of vitamin B12 can be a factor associated with premature ejaculation. Making sure that you have adequate levels of vitamin B12 may, in turn, can help you tackle this problem.6
Healthier Meat And Dairy
You need animal-based foods to provide the things that plants cant supply enough of, Calder says. A good example is vitamin B12, where meat is a very good source. Some vitamins and minerals are more accessible in animal foods than in plant foods. Zinc, for example, is more readily absorbed from seafood and meat than from beans and whole grains. Adequate protein also has the building blocks for immune cells.
While you dont need meat or fish on your plate at every meal a few times a week is fine they do supply key nutrients. Lean meat and poultry have ample B vitamins , iron, selenium and zinc. Shellfish is a good source of zinc, copper and selenium. And fatty fish such as salmon tuna, and mackerel are important sources of omega-3 fats as well as B vitamins, selenium and vitamin D, which may protect against upper respiratory tract infections and over-responses by the immune system.
Dairy foods add to your stores of vitamin A, some Bs, zinc, magnesium and selenium. Fortified dairy products such as milk and yogurt can supply hard-to-get vitamin D. Yogurt is also teeming with probiotic bacteria, which help keep the intestinal microbiome healthy. In two studies involving healthy older people, one lasting more than eight weeks and the other more than 12 weeks, those who ate about three ounces of yogurt daily had fewer colds than those who drank milk.
Healthy Ways To Strengthen Your Immune System
Your first line of defense is to choose a healthy lifestyle. Following general good-health guidelines is the single best step you can take toward naturally keeping your immune system working properly. Every part of your body, including your immune system, functions better when protected from environmental assaults and bolstered by healthy-living strategies such as these:
- Eat a diet high in fruits and vegetables.
- Exercise regularly.
- If you drink alcohol, drink only in moderation.
- Get adequate sleep.
- Take steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly.
- Try to minimize stress.
- Keep current with all recommended vaccines. Vaccines prime your immune system to fight off infections before they take hold in your body.
Vitamin B1 Is Important For Preventing Beriberi
The recommended daily intake of vitamin B1, also called thiamine, is 1.1 milligram for women over age 18, up to 1.4 mg for those who are pregnant, and 1.5 mg for those who are breast-feeding. For men age 14 and older, 1.2 mg per day is recommended, according to the National Institutes of Health.
Vitamin B1 plays a major role in metabolizing food into energy. B1 is found in whole-grain cereals, yeast, beans, nuts, and meats. Too little vitamin B1 causes beriberi, a disease affecting the heart, digestive system, and the nervous system. Beriberi is found in patients who are malnourished, and in those who are heavy drinkers of alcohol. Symptoms of beriberi include difficulty walking, loss of sensation in the hands and feet, and paralysis of the lower legs and it may even lead to congestive heart failure. People who consume large amounts of alcohol should take a vitamin B complex supplement to be sure they get enough B1. Also, taking any one of the B vitamins for a long period of time can result in an imbalance of other important B vitamins. For this reason, you may want to take a B-complex vitamin, which includes all the B vitamins.
May Benefit Your Brain By Preventing The Loss Of Neurons
Vitamin B12 deficiency has been associated with memory loss, especially in older adults.
The vitamin may play a role in preventing brain atrophy, which is the loss of neurons in the brain and often associated with memory loss or dementia.
One study in people with early-stage dementia showed that a combination of vitamin B12 and omega-3 fatty acid supplements slowed mental decline .
Another study found that even vitamin B12 levels on the low side of normal can contribute to poor memory performance. As a result, supplementing with this vitamin may improve memory, even in the absence of a clinically diagnosed deficiency .
More research is needed to make sound conclusions on the effect of vitamin B12 supplements on memory and cognitive function.
Vitamin B12 may help prevent brain atrophy and memory loss. More research is needed to conclude if supplementing with this vitamin can improve memory in those without a deficiency.
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Reap The Health Benefits Of B Vitamins
Good nutrition is tied to good health, as well as to the prevention and treatment of many conditions. Getting the recommended amounts of vitamins each day is an important part of the nutrition equation, and B vitamins are essential for preventive care. Abundant in green vegetables, whole or enriched grains, dairy, and meats, B vitamins help promote a healthy metabolism and are also linked to a reduced risk of stroke, research shows.
Take vitamin B12, for example. According to the Mayo Clinic, vitamin B12, a water-soluble vitamin, plays a significant role in nerve function, the formation of red blood cells, and the production of DNA. While most people get plenty of vitamin B12 benefits in a varied, balanced diet, if you are on a vegan or vegetarian diet, you are at risk for vitamin B12 deficiency. Also, elderly adults and people with GI disorders lack adequate B12.
- Weakened immune system
Its been known that some people with B vitamin deficiencies experience depression, anxiety, and mood swings. Folate is in the forefront of mood management. Findings show that many people with depression have lower levels of folate in the blood. Folate is found in green leafy vegetables, beans, peas, peanuts, and other legumes, and citrus fruits. The Food and Drug Administration began requiring manufacturers to add folic acid to enriched breads, cereals, flours, cornmeal, pasta, rice, and other grain products in 1998.
As We Age Our Ability To Fight Infections Often Weakens A Healthy Diet Can Help
Staying healthy and avoiding infections have never been more important. Social distancing can help keep other peoples germs from landing on you, and frequent hand-washing will kill them if they do reach you. But what can you do to improve your bodys ability to fight off germs ifdespite your best effortsyou pick them up?
What you eat can make a big difference in how well your immune system functions. Its really important for older people to have very nutrient-dense diets, says Katherine L. Tucker, Ph.D., director of the Center for Population Health at the University of Massachusetts Lowell. Immune responses decline with age, and many older adults have chronic low-level inflammation and underlying health conditions, like heart disease and diabetes, that can also hamper the bodys defenses. And they may become less efficient at absorbing many infection-fighting vitamins and minerals.
Getting your immune system in battle-ready shape wont happen overnight. I dont think you can suddenly change your diet today and tomorrow your immune system is happier, says Philip C. Calder, Ph.D., a professor of nutritional immunology at the University of Southampton in the United Kingdom. But shoring up your diet now can pay off in the long run with fewer sick days and better overall health.
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Food Sources Of Vitamin B12
The main dietary sources of vitamin B12 are animal foodsmeat, liver, fish, and dairy products. It is also found in cobalamin-synthesizing bacteria and oysters. Plant foods do not contain vitamin B12 . Some authors disagree with this fact , but recent studies have shown that plant cell has the ability to produce only similar to B12 compounds , which compete with B12 for the same cellular receptors, i.e., prevent normal physiological absorption of B12 .
Vitamin B12 Overdose May Raise Risk Of Colorectal And Lung Cancer
But while you need vitamin B12 to stay healthy, excessive intake can actually be harmful. Some studies have found that increasing the intake of vitamin B12 upped the risk of colorectal cancer in men.10
Another recent study found that taking vitamin B6 and B12 supplements for a long time significantly raises the risk of lung cancer in men, particularly smokers. Researchers speculate that these otherwise protective vitamins might be feeding tumors and causing them to grow faster.1112 However, its unclear whether B12 derived from whole foods rather than supplements would produce a similar effect.
To improve fertility, increase your B12 intake. However, make sure you consult your doctor before opting for supplements as excessive intake may cause more harm than good.
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How Vitamin B Builds Up Your Immune Response
Healthy immune systems dont happen by accident. Everyday dietary habits directly affect how protected the body is against infections and toxins. Unfortunately, not everyone gets enough fresh vegetables and fruit to maintain a healthy immune response. In these cases, specific supplements such as vitamin B can help.
Vitamin E May Reduce Premenstrual Symptoms
Vitamin E may even help reduce premenstrual symptoms like anxiety, depression, cramping, and even cravings. A 2016 study published in the Iranian Journal of Nursing and Midwifery involving 86 women found that vitamin E supplementation reduced premenstrual symptoms like anxiety and depression more than the placebo group or those taking vitamin D.
Meanwhile, a 2019 study with 210 female participants published in Obstetrics and Gynecology Science indicated that consuming vitamin E two days before menstruation through three days following may help alleviate menstrual cramps.
Vitamin E can even help with premenstrual cravings. A 2013 study published in the Journal of the American College of Nutrition found that 75 women who consume between 150 to 300 IU of vitamin E a day experienced fewer cravings than normal during their period.
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Helps Stop Certain Types Of Hair Loss
Hair loss is so common in men, that a B12 deficiency as the cause of it is often missed. Because cells are not being metabolized efficiently, it is difficult for hair growth to occur normally. Regular B12 shots restore your bodys ability to metabolize, and cause your hair to begin growing as usual.
B12 injections are highly recommended for those who have a deficiency. The synthetic chemical, cyanocobalamin, is not easily absorbed by your body, but methylcobalamin is. Depending on your condition, you may need to get a B12 injection every few weeks until your deficiency is gone. If you have a medical condition where you are unable to absorb sufficient B12 from your diet, you will need to get a shot every month to stay healthy.
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Exercise: Good Or Bad For Immunity
Regular exercise is one of the pillars of healthy living. It improves cardiovascular health, lowers blood pressure, helps control body weight, and protects against a variety of diseases. But does it help to boost your immune system naturally and keep it healthy? Just like a healthy diet, exercise can contribute to general good health and therefore to a healthy immune system.
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Too Much Of A Good Thing: Overdoing Vitamin D
It’s important to not overdo vitamin D supplements since taking unsafe amounts of it can have negative effects on your health, like kidney problems, kidney stones, or hypercalcemia, a toxic condition where there is too much calcium in the blood. Generally, taking more than 4,000 IU per day is considered too much.
This is why it’s important to talk to your doctor before you take a supplement, and also ask for a test. If you think you get a decent amount of sun, eat foods with vitamin D regularly, and your levels are healthy, your doctor will likely say you don’t need any extra.
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
What Are The Symptoms And Causes Of B12 Deficiency
Symptoms include fatigue, faintness, headaches, pale skin, loss of appetite, weight loss, pins and needles and a sore, red tongue. One of the main causes is the autoimmune condition pernicious anaemia. Other causes are conditions affecting the stomach or small intestine, such as Crohns disease, operations such as gastrectomies , and certain medications. Researchers have also identified a gene variation linked to B12 deficiency. Long-term deficiency can lead to serious heart and neurological problems.
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Are Vitamin B12 Injections Worth The Hype Our Expert Explains
There are more pros than cons.
Vitamin B12 injections: A temporary wellness trend or an essential part of overall health? In the last few years, wellness centers and holistic beauty spas have added this buzzy treatment to their menu. In fact, our local farmers market offers walk-in vitamin shots, like immune boosters, vitamin D3, and more.
Typically a straightforward experience, these injections have become increasingly popular and for good reason. Although vitamin B12 injections are usually prescribed to treat a vitamin B12 deficiency, these shots are akin to insurance: Even if youre in good health, you never know when you might need support. Vitamin B12 injections are touted for boosting energy, improving sleep, and more. And dont fret, these shots are administered by experienced medical professionals, like registered nurses.
Functional Vitamin B12 Deficiency
Some people can experience problems related to a vitamin B12 deficiency, despite appearing to have normal levels of vitamin B12 in their blood.
This can happen as the result of a problem known as functional vitamin B12 deficiency, where there’s a problem with the proteins that help transport vitamin B12 between cells.
This results in neurological complications involving the spinal cord.
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B Vitamins Are Tied To Lower Stroke Risk
In addition to their role in metabolism and in maintaining healthy skin and hair, B vitamins have been linked to a lower incidence of stroke, a condition in which a blood clot blocks blood flow to the brain, or a blood vessel bursts in the brain. A review of randomized clinical trials that lasted six months or longer revealed that vitamin B supplements lowered risk of stroke by 7 percent for a large group of more than 50,000 participants. The study was authored by Xu Yuming and colleagues from Zhengzhou, China, and published in the September 2013 issue of the clinical journal Neurology. But before you begin taking vitamin B complex or any B vitamin supplement, be sure to talk to your healthcare provider.
Vitamin E May Slow Memory Loss In Individuals With Alzheimer’s Disease
Because the brain uses a lot of oxygen, it is highly susceptible to oxidative stress, says Debbie Petitpain, MS, RDN, a spokesperson for the Academy of Nutrition and Dietetics. Since vitamin E can prevent cellular damage caused by oxygen, it may help prevent cognitive decline
A 2014 study published in JAMA with just over 560 Alzheimer’s patients found that having 2000 IU per day of alpha-tocopherol a form of vitamin E reduced functional decline. The study tested cognitive function with daily activity assessment. It’s important to note that all participants had only mild cases of Alzheimer’s.
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How Vitamin B12 Supports The Immune System
Vitamin B12 and folic acid are both vital for immune function. Both are necessary for producing a sufficient number of red blood cells to carry oxygen around the body. If you have a folate deficiency and/or vitamin B12 deficiency, your immune system may start to falter, and your body will struggle to ward off pathogens. Red blood cells are crucial immune cells which are part of your bodys immune response so its important to ensure theyre able to form and function correctly.
A lack of vitamin B12 in your diet or through supplements can lead to pernicious anaemia. Pernicious anaemia is an autoimmune disorder that causes the immune system to attack stomach cells, thus inhibiting the bodys ability to absorb vitamin B12. Although the cause of this condition is unknown, supplements can help with the symptoms of pernicious anaemia.
As you can see, vitamin B12 is a key vitamin for helping to maintain a healthy immune system and maintaining levels of both vitamin B12 and folic acid will help to prevent conditions such as pernicious anaemia and folate deficiency.
How Exercise Helps Your Immune System
Being active helps strengthen your immune system.
Establishing an exercise routine can do your body a world of good. It not only keeps you mentally and physically sharp, but it can really benefit your immune system too.
Moving our bodies even just by getting out for a walk moves the lymphatic fluid around the body, says Dr Macciochi.
This is the circulatory system of your immune system, so where the heart pumps your blood around, the lymphatic system is reliant on your muscles to move immune cells around the body and perform a surveillance function, looking out for anything untoward.
“Thats why its important to break up sedentary periods by getting up and moving around, keeping that lymph fluid flowing.
Regular exercise is thought to increase overall fitness, which may improve immune system function.
It may also lower levels of inflammatory cytokines that may play a role in heart disease.
Scientists arent sure why, but theories include:23
- the rise in body temperature during a workout helps kill bacteria, leaving you better able to fight infection
- exercise may help flush bacteria out of the airways
- being active reduces stress hormones, which can suppress immunity
And while extreme endurance exercise such as intensive gym work or training for a marathon may temporarily suppress the immune system, leaving you more exposed to catching a bug, it does have a plus side.
Some recommended exercises include:
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