Saturday, April 9, 2011

Who Should Take a B-12 Supplement?

I recently started taking B12 (500mcg). The first day I took it I couldn't sleep. To me that meant I was definitely deficient in B12.

The Office of Dietary Supplements says this about B12:

Evidence from the Framingham Offspring Study suggests that the prevalence of vitamin B12 deficiency in young adults might be greater than previously assumed [15]. This study found that the percentage of participants in three age groups (26–49 years, 50–64 years, and 65 years and older) with deficient blood levels of vitamin B12 was similar. The study also found that individuals who took a supplement containing vitamin B12 or consumed fortified cereal more than four times per week were much less likely to have a vitamin B12 deficiency.



They also say:

Individuals with gastrointestinal disorders should probably take a B12 supplement. Individuals with stomach and small intestine disorders, such as celiac disease and Crohn's disease, may be unable to absorb enough vitamin B12 from food to maintain healthy body stores [12,23]. Subtly reduced cognitive function resulting from early vitamin B12 deficiency might be the only initial symptom of these intestinal disorders, followed by megaloblastic anemia and dementia.



I started taking B12 because I'm pretty sure I have some type of malabsorption disorder. When I consume FODMAPs I believe my body has a hard time absorbing other nutrients, such as B12 and magnesium.


Many people think that B12 will give them energy, but in fact that's not the case, unless of course you are deficient (which explains why I was so energized by B12!)



The Office of Dietary Supplements says this about B12, in regards to energy;

Due to its role in energy metabolism, vitamin B12 is frequently promoted as an energy enhancer and an athletic performance and endurance booster. These claims are based on the fact that correcting the megaloblastic anemia caused by vitamin B12 deficiency should improve the associated symptoms of fatigue and weakness. However, vitamin B12 supplementation appears to have no beneficial effect on performance in the absence of a nutritional deficit [81].


B12 is one of the few vitamins that does not seem to pose any danger when high amounts are ingested. It is for that reason than I decided it was worth trying B12, to see if I noticed a difference and to assure myself that I was indeed deficient (sadly). I'm glad I did. I've read some research about how chronic B12 deficiencies may lead to dementia or even Alzheimers. No thanks. Other groups, aside from those with malabsorption/gastrointestinal disorders, who might need a B12 supplement include elderly individuals and vegetarians (especially vegans!).


Sources of B12

Meat

Fish

Poultry

Dairy

Fortified foods (vegan)

Nutritional yeast (vegan)

I'm not even a vegan and I eat nutritional yeast everyday! It's a great replacement for parmesan cheese.

QUESTION: Have you ever talked to someone who told you they take B12 for energy? Now you can tell them it's all in their head! I felt more energy the first couple of days I took the B12, but after that I didn't feel any more energized than normal. Why? Because I believe my levels are finally normal, phew!

18 comments :

  1. For some reason I'm having trouble understanding this...

    If you need more B12, you have less energy and then when you take B12, it gives you energy- but then when you continue taking it, you go back to where you were before in terms of energy?

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  2. I take B12, although not everyday. I know B vitamins are water soluble, although I have read about possible B12 affects through taking exceedingly large doses over time. Love nutritional yeast! What do you use it on everyday?

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  3. I have some relatives who drink these expensive B12 soda drinks, and insist that it gives them energy. How funny that it's not true!

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  4. A friend of mine with whom a ran cross country in high school used to take massive amounts of a B-complex and she would swear up and down that it gave her massive amounts of energy. At the time, I was like, "wow, that sounds great!", but in retrospect, she was a naturally energetic person who never seemed to rest. Placebo effect, perhaps? It wasn't until I started learning about nutrition that I discovered that supplements like B12 mostly have an effect in people who are deficient (sadly, often these are the people who are not taking the supplement!). I'm so glad you discovered this deficiency so that you could correct it (sorry to hear about your sleepless night, though!). Hope you sleep better tonight!

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  5. i have heard it is good for energy too! i eat a lot nutritional yeast as well and i am not a vegan either :)

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  6. Scary that a vitamin B12 deficiency can lead to dementia! I didn't realize that nutritional yeast was so such a good source of vitamin B12. Great post :)

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  7. i'm so glad you posted about this! i think i'd like to start taking a b12 supp to see if it helps out with some digestive issues. i've been lurving the fod and everything but still have those not so fun digestion moments haha. i hope it's not expensive!

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  8. Good topic! We see the B-12 shots for energy all the time in pop culture, as in which celebrity is getting them. The average person doesn't need to spend their money doing that- I'm with you, use your food!

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  9. I just saw B12 supplements in Whole Foods today, haha!

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  10. I'm surprised it made you do racy. I'm intrigued about the issues absorbing nutrients you mentioned. I don't take B's but do eat lots of foods containing them. I always feel B's work together and to supplement all or none.

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  11. This was such an informative post gina but now I'm not sure if I should take a b12 supplement or not. I think I get plenty, I eat fish 2 x's a week and eat fortified cereal at least 3 times a week...I guess I just always remember my professors saying it is rare to have a b 12 deficiency so I never focused on that nutrient. How quickly research changes!

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  12. Interesting. I've also heard people with celiac can be severely deficient in vitamin D.

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  13. Can you further explain the symptoms of b12 deficiency?

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  14. Great info! The elderly are a big one with higher needs because they have decreased absorption.

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  15. After reading this I think I should look into taking a B12 supplement b/c I don't eat (or don't eat near enough)the food mentioned above. Hmmmm.....

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  16. I love this post! B12 is coined the "energy vitamin" and when I try to educate, people just don't get it. You did a great job of explaining how treating the deficiency is what can increase energy, not the vitamin itself. :)

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  17. Great post on a great topic! I haven't had anyone tell me (yet) that they take B12 for energy but I'm not surprised that there are people who do. It kind of reminds me of the 5-hour energy drink! Aren't they filled with lots of vitamin B (as well as caffeine)? Also, I love that you mention vegan sources of B12 as well!

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  18. January of this year I was sure I had mono. My dr. ran labs and turns out my B12 level was low (as well as folate). No mono. But that was the effect my B12 deficiency had. Sluggish, weak, SO tired, just zero energy, and my body ached all over. My level at that time was 212. The "normal" range is 200-1,000. After some research, there are folks who believe 200 isn't even close to normal. And in Japan, their “normal” level is 1,000. Anything less, they supplement to raise the level. I got a B12 shot that day and began taking supplements of 1,000 mcg a day. Retested 3 months later and was at 315. Still not great, but better, and I felt better, but not 100% myself. I was then told to increase the supplement to 2,000 mcg a day (33,333% of daily recommended value), and I also ordered B12 patches and started eating 2 eggs a day (bleh!). Retested last week and I am at 331. Obviously, I likely have absorption issues, but also could be due to 2 surgeries I had the year before, as B12 is stored in your liver and I read reserves can be depleted with surgery. I will continue to do whatever it takes to increase my levels. My goal is 500. B12, as well as folic acid, are needed to produce red blood cells and for nerve and brain function. Low levels can cause inflammation in the nerves and dementia. I wasn’t demented, but my nerves were definitely affected! I am a firm believer in b12 supplements now and the benefits of maintaining a high level of b12.

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