Here’s to another healthy B vitamin – B12. This bigger than big vitamin really is a bigger B – it is a very large molecule wrapped around an atom of cobalt.
B12 is important for your health because it is required for making nucleic acids that make your genes, plus B12 aides in the production of energy from sugar and fat.
B12 is fundamental for the formation of your red blood cells, is necessary for a healthy nervous system, and helps prevent infertility. It is needed to produce the neurotransmitter acetylcholine. which is the basis for the B vitamin choline.
Yep, big bad B12.
Foods With B12
- Animal liver and kidneys. FYI – organ meats are some of the most nutritious foods;
- Clams. Clams are small, chewy shellfish packed with nutrients;
- Sardines;
- Beef;
- Milk;
- Eggs;
- Cheese;
- Cereal grains;
- Tuna;
- Nutritional Yeast;
- Trout.
Sadly, the foods listed above need to be organic, grass-fed, cold water fish, and Non-GMO grains. Oh … what we have done to our food supply.
But, I digress. I’ll leave this for later.
B12 and Vegetarians
Never say beef, liver and kidneys in the same sentence with the word vegetarian, right?
So, how do vegetarians get enough B12 if it is mostly found in animal products?
Through taking vitamin supplements.
The best forms of B12 to take in a vitamin supplement are methylcobalamin or ademosylcobalamin. B12 injections and sublingual B12 tablets are good supplement forms to use.
I am also a supporter of supplementing with a B-100 Complex at least 4 times a week, which is also a component of my Hair Analysis and 10-Step Detox Program. The hair analysis will show your cobalt levels – FYI.
Health Symptoms of B12 Deficiency
Because B12 is necessary for red blood cell formation, B12 deficiency typically results in health symptoms that affect your blood health and energy.
Low B12 levels can result in:
- fatigue
- anemia
- pins-and-needles/numbness in your toes
- pale complexion
- forgetfulness
- burning feet
B12 and Aging
Your B12 levels decline with age because your body’s ability to convert it from foods decreases, and many times, your diet changes as you age, too.
Research shows that as many as 1/3 of people over 65 have inflammation of the intestines, and this breaks down acid-forming cells – cells that are important for B12 absorption.
B12 and Fertility in Men
B12 is required for cell division – all cell division – so consequently, it is necessary for the production of quickly dividing sperm cells.
Men who have low sperm counts or poor sperm motility are typically low in B12, and vitamins E and C.
B12 and Dandruff
The relationship between skin health, including scalp health, and B12 is mostly anecdotal, but people have had great success using B12 and choline for many skin conditions, including dandruff.
How Much B12 To Take
Typically, the RDA for vitamins is too low, and B12 is no exception.
The RDA for B12 is ridiculously low at only 2 mcg daily, but a big part of B12 deficiency is due to poor absorption and poor production of the intrinsic factor that governs its absorption.
Adding more B12 to your diet is easy, and the results can be big – really big!
Big bad B12.
Disclaimer: This article is for informational purposes only, and is educational in nature. The FDA may not have evaluated some of the statements. This article is not intended to diagnose, treat, cure, or prevent any disease. Please discuss with your own, qualified health care provider before adding supplements or making any changes to your dietary program.
Before taking vitamins, consult your doctor; pre-existing medical conditions or medications you are taking can affect how your body responds to multivitamins.
