Have you been struggling
lately, feeling fatigued and lacking energy? Do trips to the gym – or doing any
minor exercise for that matter – feel like an impossible feat? Have you noticed
changes in your mood or difficulty concentrating recently?
If you answered yes to any
of these questions, there's a good chance you are deficient in vitamin B12. And
you're not alone. In fact, the majority of people in the US do not get enough
of this vitamin. Let's take a look at a few of the reasons why and – more
importantly – what you can do about it.
Why We Need Vitamin B12
Vitamin B12 is an
essential B-vitamin that helps the body convert carbohydrates into energy. It
is also particularly beneficial to the nervous system as well as in the
production of red blood cells, RNA and DNA. B12 also works in conjunction with
folate and vitamin B6 to metabolize homocysteine. Lastly, B12 plays a role in
the production of melatonin, the hormone that helps regulate sleep.
Causes of B12 Deficiency
There are many different
factors that may contribute to a vitamin B12 deficiency. Here are five of the
most common:
Age –
Research indicates that the risk of B12 deficiency increases as we age –
particularly as we hit the senior years. This is most likely due to the body's
decreasing absorption ability, a reduced intake of red meat (as it can become
more difficult to chew) and the use of certain medications.
Eating Habits – People who don't regularly consume dairy or animal protein, such as
those who eat a vegetarian or vegan diet, are at a higher risk of low vitamin
B12 levels. Female vegans are at an even greater risk. Likewise, people who
have eating disorders also tend to be deficient in B12.
Chronic Medical Conditions – Individuals who suffer from certain chronic
conditions, such as type-2 diabetes, Crohn's and colitis, are at a greater risk
of vitamin B12 deficiency. People who have undergone bariatric weight loss
surgery are also at a higher risk because the body's ability to absorb B12
becomes compromised. Further, the medications used to treat these conditions
may also hinder B12 absorption.
High Activity/High Stress – People who live fast-paced, physically active
and/or high-stress lifestyles may experience a higher risk of being deficient
in vitamin B12. That's because of the greater the stress load on the body, the
higher the demand for B12, which can deplete levels. This is especially the
case for those who already do not eat a diet rich in the essential vitamin
(hence the need for vitamin B12 5000 mcg supplements).
Genetics –
Last but not least, your DNA may play a role in your body's lack of vitamin
B12. Genetic single nucleotide polymorphisms (SNiPs) are small genetic variants
that occur in the DNA that can hinder the production of key enzymes that are
needed in order for the body to absorb certain vitamins (including B12). If you
test positive for SNiP, you will need to take extra steps to ensure adequate
intake of supplemental B12.
The Role of Vitamin B12 5000 mcg
Because the body doesn't
naturally produce vitamin B12, it must be obtained from external sources. There
are a few animal-based sources that can provide the necessary B12 intake, but
most individuals with a B12 deficiency opt instead to increase their intake via
the use of supplements. For instance, supplemental vitamin B12 5000 mcg is
typically sufficient to regulate the body's B12 levels. This method is much
easier and more efficient than trying to increase B12 through dietary changes.
