Have you been feeling a little weak in the muscles, experiencing tingling in your hands and feet, and just low in energy? Chances are, your body may be low on vitamin B12. This vitamin belongs to a group of 8 vitamins known as the B vitamins and is one of the many essential nutrients our bodies need to function properly.
Let’s dive into what role this vitamin plays in our health and how you can load up on it.
Introducing the B vitamins
The B vitamins are a group of 8 essential vitamins:
- B1 (thiamine)
- B2 (riboflavin)
- B3 (niacin)
- B5 (pantothenic acid)
- B6 (pyridoxine)
- B7 (biotin)
- B9 (folic acid or folate)
- B12 (cobalamin)
They have a direct impact on our energy levels, brain function, and cell metabolism, and also support our eyesight, digestion, appetite, cardiovascular health, nerve function, and so much more! Since there are a variety of foods that are rich in B vitamins, a deficiency in the entire group is not common. However, it is relatively common to be deficient in specific vitamins within this group like vitamin B12 (more on that below!).
What is vitamin B12’s role in the body?
Vitamin B12 (or cobalamin) has a few different responsibilities. It’s known to help keep our nerve cells healthy, supports the creation of our DNA and red blood cells, and also helps to prevent a blood condition called megaloblastic anemia. This multi-faceted vitamin can combat fatigue and help boost our energy levels, improve our memory, and even prevent heart disease.
Additionally, cobalamin is especially important when you’re pregnant. Studies show that this vitamin plays a role in supporting the development of the baby’s brain and nervous system. This means that it’s vital for expecting moms to have sufficient vitamin B12 levels to lower the risk of any birth defects.
The lowdown on vitamin B12 deficiencies
Certain groups of people may be more prone to a deficiency in vitamin B12. This includes those who are vegetarian or vegan, pregnant or nursing mothers, those who with medical conditions that deplete B12 levels, or those experiencing nutrient malabsorption. Since many foods that are rich in this vitamin tend to be animal products, people who follow a vegetarian or vegan diet may need to keep a close eye on their B12 levels. On top of that, those who are pregnant or nursing need a little extra to care for their little one as well as themselves. Conditions like Crohn’s disease can prevent the intestines from properly absorbing nutrients like vitamin B12 and lead to a deficiency as a result.
What does a deficiency in vitamin B12 look like? Well, common symptoms to watch out for include tiredness or fatigue, pale or yellow skin, frequent headaches, muscle weakness, tingling in your arms and legs, as well as difficulty concentrating. If these symptoms sound familiar, it might be worth it to take a trip down to your healthcare practitioner and check on your B12 levels!
How can you increase your intake?
Vitamin B12 is an essential vitamin that our bodies can’t produce. That’s why it’s so crucial for us to make sure we’re got enough of this vitamin through our diet and supplementation. Generally, Canadian adults need 2.4 micrograms of vitamin B12 per day, and pregnant women need 2.6 micrograms per day.
Diet
If you’re looking to increase your vitamin B12 intake, try and incorporate foods like:
- Animal liver & kidneys (lamb, veal, and beef)
- Clams
- Fishes like sardines, tuna, trout, and salmon
- Fortified cereals and nutritional yeast
- Milk, yogurt, and cheese
- Eggs
Supplements
Sometimes, your body may not be getting all the vitamin B12 it needs from diet alone. To make sure your body has enough vitamin B12, try taking a quality supplement like our B12 Drops. These drops offer 500mcg of methylcobalamin in every drop, the active and body-ready form of B12. They come in a delicious blueberry flavour so you can enjoy taking your daily dose of B12.
Looking to load up on all of the B vitamins? Try our B-Complex with L-theanine. This formula is designed to support the vital energy systems of the body and promote mental relaxation without diminishing alertness.
From energy levels to nerve health, our bodies need vitamin B12 for many vital functions. So, it’s safe to say that keeping our bodies satisfied with healthy levels of B12 is a crucial part of feeling our best!
Sources:
B Vitamins
Why Is Vitamin B Complex Important, and Where Do I Get It?
Vitamin B12
9 Health Benefits of Vitamin B12, Based on Science
Top 12 Foods That Are High in Vitamin B12
Signs and Symptoms of Vitamin B12 Deficiency
