How To Take Vitamin B12
So, how can you make sure you are maximizing absorption and reaping the benefits of the incredible energy-boosting properties of vitamin B12 every time you get your daily dose?
The best time to take your vitamin B12 supplement is whenever it works best for your routine.
Early in the morning, before you have any food and before you reach for your early bird pick-me-up cup of coffee seems to work for many people, but any time in the day should get the job done.
If you’re leaning towards mornings, you might find useful keeping your vitamin B12 supplements right next to your bed or in your bathroom’s medicine cabinet, so that you can get a daily visual cue that will make taking vitamin supplements in the morning as easy as remembering to brush your teeth!
You should always opt for stocking up on pure and efficient methylcobalamin-based B12, making sure to read the ingredients label carefully for any hidden nasties, and reach for a daily dose that will meet your requirements, plus some to ensure absorption .
If improved health and vitality is what you’re after, you should also aim to get plenty of B12 through your food, incorporating health-promoting fortified foods like nutritional yeast, natural fortified cereal, and fortified plant milks into your diet .
What Forms Does It Come In
Almost all multivitamins contain vitamin B12. Check the label to see the amounts. Other supplemental vitamins which contain vitamin B12 also have folic acid and other B vitamins as well. Again, check the label to see the amounts of B12 they may contain.
One of the more popular forms today is that of B12 sublingual which is absorbed under the tongue.
Occasionally, B12 is administered by injection. This is usually used when there is a vitamin B12 deficiency.
One of the latest forms of prescription B12 is a nasal gel for use in the nose.
Best Vitamin B12 To Take
Not all vitamin supplements are created equal, and when it comes to vitamin B12, the question of what form of B12 is the safest and most efficient is still a hot-button topic among experts and health enthusiasts.
The three forms of vitamin B12, cyanocobalamin, methylcobalamin, and adenosylcobalamin have been shown to have different conversion and absorption rates, with methylcobalamin regarded as the most optimal for assisting in the methylation cycle. This is a crucial metabolic process that regulates hormone and DNA synthesis, second to none in the importance that B12 plays in our system’s metabolism and immunity functions.
Cyanocobalamin, on the other hand, has been shown to not be converted into active B12 as efficiently, even though it remains to this day the most popular form of B12 available on the market.
We recommend opting for methylcobalamin-based supplements like our B12 Spray or methylcobalamin+adenosylcobalamin options like our Essential Multivitamin For Vegans which with the combined vitamins boosts bioavailability and makes the most out of B12’s incredibly energizing properties!
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What Vitamins Are In The B Complex
Vitamin B Complex sometimes referred to as B100, make up a set of 8 vitamins that form the so-called Vitamin B Complex and together they fulfil a range of metabolic processes and ensure we are in top health.
These are the B complex vitamins, including Vitamin B12:
While all the Vitamin B100 Complex vitamins are chemically different, several can be found together in food sources.
What Do The Results Mean
If your results show you have a vitamin B deficiency, it can mean you have:
- Malnutrition, a condition that happens when you don’t get enough nutrients in your diet.
- A malabsorprtion syndrome, a type of disorder where your small intestine can’t absorb enough nutrients from food. Malabsorption syndromes include celiac disease and Crohn’s disease.
Vitamin B12 deficiencies are most often caused by pernicious anemia, a condition in which the body does not make enough healthy red blood cells.
If you have questions about your results, talk to your health care provider.
Learn more about laboratory tests, reference ranges, and understanding results.
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So How Much B12 Do I Need
Your B12 needs depend largely on your age and whether you’re pregnant or breastfeeding. Women who are 14 years old and up generally need about 2.4 micrograms of B12 a day, according to the NIH. If you’re pregnant, your needs go up to 2.6 micrograms a day, while you’ll need 2.8 micrograms a day if you’re breastfeeding, the organization says.
To help put that into perspective, one cup of low-fat milk contains 1.2 micrograms of B12, while some fortified breakfast cereals have up to six micrograms. So essentially, you should be able to get more than your daily recommended intake just by having a bowl of cereal with milk for breakfast.
Why Trust Verywell Health
As a Registered Dietitian, Sydney Greene takes supplement recommendations seriously. Every product has been researched and vetted by her against clinical research, product reviews, and third-party testing websites. These are products she would not only feel comfortable recommending to her clients but she would take them herself if needed.
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Vitamin B12 Vs B Complex: Whats The Verdict
When it comes to the issue of vitamin B12 vs B complex, both types of vitamins are crucial. If youre lacking B12, consume more of it via supplements or food. If youre lacking vitamin B in general, consider B complex vitamins instead. Overall, both vitamins are essential nutrients.
Plus, B complex vitamins contain vitamin B12. Without these vitamins, you may develop nerve and brain issues, and you may develop long-term ailments such as heart disease or anemia.
Interested in reading more? Read more on our blog to gain insight into other topics.
Trevor Andersonwrote this article on behalf of FreeUp. FreeUp is the fastest-growing freelance marketplace in the US. FreeUp only accepts the top 1% of freelance applicants. to get access to the top freelancers in the world.
The Bottom Line On Which Vitamins Women Should Take:
Regardless of which of these vitamins youre shopping for, the same general rules apply when it comes to the vitamins women should take. First, check a reputable online source to determine the recommended daily intake Dr. Pensabene recommends both the USDA and NIH. Next, look for vitamins labeled as food-derived, preferably from organic sources without GMOs. While these vitamins may be structurally similar to synthetically processed vitamins, your body is best able to absorb vitamins that come from food, she points out.
And, of course, remember to talk with an expert about what vitamins you should take and why. Your doctor or a nutritionist are both great resources and can also help make sure youre not missing any other pieces of your wellness puzzle.
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B Vitamin Deficiency: Symptoms And Causes Of Low Vitamin B Levels
When it comes to vitamins needed for both a sound body and mind, the B vitamins arenât something you want to ignore. Take, for example, vitamin B12: donât get enough of this vitamin, and your energy levels throughout the day might sag â with your mind constantly turning, perhaps, to thoughts of sleep in your warm cozy bed.
Or consider vitamin B9 : a deficiency in this vitamin and you might get sores on your mouth or a swollen tongue â among other possible symptoms.
Then thereâs vitamin B6. If your levels of this key B vitamin are too low, then you could be looking at flaky, oily rashes on your upper body or face.
But these arenât the only symptoms of B vitamin deficiency. So hereâs a more complete list of vitamin B deficiency symptoms.
SIGNS AND SYMPTOMS OF VITAMIN B DEFICIENCY
What Are B12 Injections And Should I Try Them
Yes, B12 injections may have had a moment in the spotlight, but it’s not really advisable for the average person, Keatley says. If you’re not getting enough B12 in your diet, injections may be helpful if you are, they’re unlikely to do anything. What’s more, being deficient in B12 doesn’t mean you automatically have to have regular shots since some people do just fine with supplements in pill form, Keatley says. But if you have pernicious anemia or have any other trouble absorbing B12, injections might be a good idea for you, Warren says.
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The 16 Essential Minerals
In addition to the 13 essential vitamins your body needs, there are 16 essential minerals, all of which you might recognize from the periodic table. Unlike vitamins, minerals are inorganic, meaning they do not contain a carbon atom.
Macrominerals are the minerals that your body needs in relatively large amounts trace minerals are those that your body needs in small amounts. The essential macrominerals are calcium, chloride, magnesium, phosphorus, potassium, sodium, and sulfur. The trace minerals your body requires are iron, zinc, iodine, chromium, copper, fluoride, molybdenum, manganese, and selenium.
Additional B Vitamin Resources:
Reviewed by Michael Colangelo, M.S. and Russell Greenfield, M.D. on October 29th, 2017.
B Vitamins and the Brain: Mechanisms, Dose and Efficacy-A Review, by David O. Kennedy, Brain, Performance and Nutrition Research Centre, Northumbria University, Newcastle-upon-Tyne NE1 8ST, UK [email protected] Published: 28 January 2016
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People Taking Certain Medications
Commonly prescribed medications can lead to a deficiency in B vitamins.
For example, proton pump inhibitors, which are medications that lower stomach acid, can decrease the absorption of B12, while metformin, a popular diabetes drug, can decrease levels of both B12 and folate (
Summary
Pregnancy, medical conditions, surgeries, genetic mutations, medications, dietary restriction and age can all affect how your body absorbs and uses B vitamins.
While certain conditions make it necessary for some people to supplement with B-complex vitamins, research has shown that taking a B-complex supplement may be helpful even for people who dont have an increased need for these nutrients.
The Entire B Complex At Work
Each B vitamin has a critical part to play in energizing the body and regulating biological responses. Riboflavin helps break down fats and medication. Folic acid is helpful during pregnancy to prevent birth defects. Vitamin B12 improves nerve cells and can reduce the risk of developing anemia. All vitamins are essential to the immune system.
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How Can I Know If I’m Not Getting Enough B12
B12 is a pretty common vitamin deficiency, impacting up to 15 percent of the general population, per the NIH. There are a few health conditions that make it more likely that you’ll struggle with this, Warren says. Those include Crohn’s disease, celiac disease, Graves’ disease, and lupus.
However, it’s also possible for you to struggle with a B12 deficiency even if you don’t have an underlying health condition. Strict vegetarians and vegans are also at a higher risk of developing a B12 deficiency than lacto-ovo vegetarians and non-vegetarians, according to the NIH.
Gans says that if you’re not getting enough B12 on a regular basis, you could suffer from vitamin deficiency anemia, a condition in which your blood lacks enough healthy red blood cells. This can lead to numbness and tingling in your hands and feet, mental confusion, weight loss, and generally feeling wiped out and weak, as reported by the Mayo Clinic. If you suspect that you’re deficient in B12 Warren recommends that you talk to your doctor, who can order a blood test to help determine if that’s the case.
How To Know What To Take Without A Quiz
Not everyone needs a test to decide which micronutrition their body lacks. The quickest way to get an answer is to analyze your symptoms and decide which vitamin you need to take based on that. Below you see the signs of deficiency for the six essential vitamins.
| C |
| Loss of body movement control, weak immune system |
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Why Do People Take Vitamin B
Vitamin B-12 has been looked at as a treatment for many diseases and conditions. These include fatigue, Alzheimer’s disease, heart disease, breast cancer, high cholesterol, and sickle cell disease. However, the results have been inconclusive. Studies suggest that vitamin B-12 does not help with stroke risk or lung cancer.
Vitamin B-12 supplements do help people who have a deficiency. Low levels of vitamin B-12 are more likely in people over age 50. Vitamin B-12 is also more common in those with certain conditions, like digestive problems and some types of anemia. Low vitamin B-12 can cause fatigue, weakness, memory loss, and other problems with the nervous system.
A recent study showed that vitamin B-12, used with folic acid and vitamin B6, reduces the risk for age-related macular degeneration in women with heart disease or multiple risk factors for heart disease.
The Abcs Of Vitamins Vitamin B
Up next in our series is vitamin B. Vitamin B complex is essential for a variety of bodily tasks and functions, especially cell health and energy.
Lets explore this vitamin in detail.
What is Vitamin B?
Vitamin B, unlike other vitamins, is actually a family of eight different vitamins, each of which performs its own distinct functions. B1 , B2 , B3 , B5 , B6 , B7 , B9 and B12 make up this vitamin family.
What Does Vitamin B Do?
Vitamin B is well known for helping your body turn the food you eat into energy. But that is not all it does. Vitamin B also helps form red blood cells and is critical for the development and function of those cells. It promotes healthy hair, skin, nails and bones, and it keeps your heart healthy.
The easiest way to understand each of the B vitamins is to look at them individually to see what they are, what they do for your body, what foods to eat to make sure you are getting enough of them and how your body lets you know when arent.
Lets break it down.
Vitamin B1
Thiamine is what the body uses to turn the foods you eat into usable energy. It is also used to maintain proper nerve and heart function, boost immunity and prevent damage to your nerves.
Vitamin B1 can be found in whole grains, beef, pork, nuts, yeast and spinach.
Vitamin B1 deficiencies are rarely a problem in the United States because so many of the foods we eat are fortified with it.
Vitamin B2
Vitamin B3
Fish, seeds, peanuts, yeast and beets are the best food sources for B3.
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The 13 Essential Vitamins
At the most basic level, vitamins are essential organic substances your bodys cells require to function, grow, develop and heal properly. There are 13 essential vitamins: vitamins A, C, D, E, K, and the B vitamins, B6, B12, biotin, folate, niacin, pantothenic acid, riboflavin, and thiamine. A major deficiency in any one of these vitamins could lead to serious health problems.
What To Look For
In the United States, dietary supplements are not held to the same rigorous testing standards as pharmaceutical drugs. This means that the quality of supplements like B vitamins may vary from one brand to the next.
When shopping for vitamin B supplements, look for brands that have been tested by an independent certification organization such as the U.S. Pharmacopeia , ConsumerLab, or NSF International. This can help to ensure quality.
You can find many different brands of vitamin B supplements at drug stores, grocery stores, health food shops, and online. Vitamin B supplements should be stored in a cool, dry place and out of reach of children.
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Take Vitamin B5 For Healthy Hormones
All people age 14 and older should get 5 mg of vitamin B5 each day, according to the Food and Nutrition Board of the Institute of Medicine. You can find vitamin B5 in vegetables of the cabbage family, such as broccoli and kale, as well as in avocado. In addition, whole-grain cereals, potatoes, dairy, and organ meats are good sources. This type of B vitamin is needed for many of the biochemical reactions that go on in our cells each day, including the breakdown of carbohydrates and lipids for energy. Because it’s a water-soluble vitamin, you need vitamin B5 in your diet every day. Pantothenic acid is necessary for our bodies to produce hormones, and it’s also needed for growth.
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.
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Disclaimer: Read Before Taking The Vitamin Quiz
QuizExpo wants you to be aware that the online test you take on this page is not a medical diagnosis. Only a trained doctor can tell what vitamins to take or avoid. So, please, do not attempt to self-prescribe any drugs/supplements after reading the results. The test is created for entertainment purposes, and you should take the results lightly.
