There are 13 essential vitamins that your body requires for growth, health, and vitality. Vitamin B12 is one of them. It plays a vital role in the body as a component of metabolism and the production of red blood cells. People over the age of middle age and the elderly are also prone to vitamin A deficiency. Taking a B12 supplement on a daily basis will ensure you get enough of this important vitamin.
There are many products on the market that contain B12, making it difficult to choose one that is the best. What are the different types, brands, and doses of B12 supplements that are available, and how do you choose the right one for you?
We have simplified the process of making purchasing decisions by offering shopping guides and recommendations. You can learn everything you need to know about B12 supplements by reading on.
What Is Vitamin B12?
The B vitamin family consists of eight vitamins. Since water dissolves in the body, water-soluble substances can’t accumulate there. In addition to being water-soluble, B12 is also stored in the liver. If you consume too many water-soluble vitamins, you will excrete them in the urine since your body requires them as it consumes them. Nutrients such as vitamin B cannot overdose.
Because they have similar functions, mainly related to metabolism, and they are in similar foods, they are grouped together despite their chemical differences. They are as follows:
Thiamine (B1) plays an important role in the conversion of carbohydrates into glucose and the development of hair, skin, and nerves.
Riboflavin (B2) is beneficial to the eyes, adrenals, and nervous system in addition to promoting cellular energy production.
Niacin (B3 nutrient) is beneficial for the nervous and cardiovascular systems.
Pantothenic acid (B5) promotes healthy skin, hair, and nails. It helps your body make energy from food, strengthens your nervous system and puts a boost to your liver.
Phyrdoxine (B6) is essential for immune function, blood cell production, and nerve health.
Biotin (B7) aids your body in metabolizing carbohydrates and fats, and it also prevents illness.
The B9 vitamin (folate) assists in metabolizing amino acids, which is essential for building protein in the body.
The B12 (cobalamin) helps develop nerves, blood cells, and DNA and RNA for genetically designed organisms. Furthermore, it protects the immune system and keeps the adrenal glands healthy.
Foods that are rich in B vitamins are typically the same. However, plant-based foods do not contain natural sources of vitamin B12. It also has an abundance of dairy products besides eggs, poultry, fish, and beef. In addition to nutritional yeast and tempeh, fortified milk and cereals, and B12 supplements, vegetarians and vegans need to be diligent in getting their B12 from other sources.
Symptoms Of Vitamin B12 Deficiency
Vitamin B12 is mostly obtained from dietary sources, but certain groups may suffer from a deficiency in this nutrient. Many older adults have difficulty absorbing B12 due to the fact that their stomachs produce less hydrochloric acid, making it difficult. Vegetarians and vegans may also want to consider supplementing with B12 since it does not naturally occur in many of the diet-friendly foods available to them.
Pernicious anaemia patients can’t absorb vitamin B12 from their stomachs because of the lack of intrinsic factors. Chronic digestive problems, such as Crohn’s disease or celiac disease, or weight-loss surgery and gastrointestinal procedures can reduce B12 levels.
Pale skin or mild jaundice are among the symptoms of vitamin B12 deficiency, as are fatigue, numbness in the hands and feet, dizziness, shortness of breath, blurred vision, and depression.
Vitamin B12 Types
There are four basic types of vitamin B12.
B12 is most active and readily absorbed in the body when it is in this form. In the “methyl” portion, carbon and hydrogen can be found. It reduces homocysteine, an amino acid associated with heart disease and strokes if it is high in concentration. Usually, high-quality supplements of vitamin B12 contain this form.
Cyanocobalamin is a synthetic form of B12.
The “cyano” portion contains cyanide, but it isn’t poisonous. The body forms methylcobalamin from cyanocobalamin. There is considerable controversy about which vitamin is best; cyanocobalamin may be absorbed better at higher doses than methylcobalamin. Cheap supplements often contain this form of vitamin B12.
A form of B12 known as hydroxocobalamin is most commonly found in food, and it is produced by bacteria. As it is easily absorbed and remains in the body for a long period of time, it remains effective for quite some time. The B12 injection is often used when cases of serious B12 deficiencies, such as pernicious anaemia and cyanide poisoning, necessitate this form of B12.
Adenosylcobalamin is the stable form of vitamin B12 and is commonly found in vegan supplements.
B12 Supplements Types
You can buy B12 in many forms from your local health food store. A doctor or health care professional can inject you with the vitamin, but you can also take it at home. It is certainly difficult to determine what is the best way to take B12, but it hasn’t been proven that anyone method is more effective, effective, or advantageous long-term.
Tablets of vitamin B12 are commonly available. The stomach dissolves the pill after swallowing it. Some experts recommend not taking tablets since digestion slows the absorption of vitamins, but studies fail to support this claim.
The chewy, fruity taste of B12 gummies appeals more toward children than tablets since they are candy-like. Also, they are broken down once they reach the digestive system.
Sublingual B12 dissolves in your mouth or under your tongue. Due to the dense concentration of capillaries under your tongue, it directly absorbs into your bloodstream. Vitamins taken sublingually provide an instant boost, which is why many people prefer them. Choose products that don’t have artificial flavours, colours, or sugar added to enhance their taste. Rather, buy a product with only natural, fruity flavours. Sublingual B12 is also available in a dissolvable form known as melts or small dissolvable tablets that dissolve in the mouth.
Transdermal B12 patches and creams are available. When you apply the product to your skin, it penetrates into the capillaries beneath the surface.
B12 gels and sprays for nasal use are absorbed directly into your bloodstream via the capillaries within your nose.
Pricing For B12 Supplements
The amount of vitamin B12 in a tablet or sublingual product varies depending on the brand and the type.
B12 tablets, gummies, sublingual sprays, and melts generally cost between $10 and $20 per serving.
You will spend more if you purchase creams, patches, or drops. The cost of these B12 supplements generally ranges from $20 to $30.
Frequently Asked Questions About B12 Supplements
Is B12 sufficient as a source of energy?
Over the age of 14, 2.4 micrograms of B12 are recommended per day for adults. A supplement is a more convenient way to obtain this vital vitamin. Many older people, people who have gone through digestive system surgery, or people with pernicious anaemia suffer from Vitamin B12 deficiency. When vitamin deficiency is at risk, a B12 supplement containing a high amount of vitamin is often recommended.
B12 supplements usually contain 500 micrograms to 5,000 micrograms of the nutrient. B12 is stored in your body for approximately half of the time, so you usually only need to take high-dose B12 supplements once a week. Taking your vitamin on a daily basis is important if you fall in the lowest range. In the midrange, it is ideal to take three to four doses per week.
Is there any interaction between medications and B12 supplements?
Some medications may interfere with the absorption of vitamin B12, but they are usually rare. Several common culprits include metformin, Prilosec, Prevacid, and gout-treatment medications. Vitamin C also inhibits B12 absorption. If you take other medications, it’s best to take your B12 supplement at least two hours before or after taking them.
What is the effect of B12 supplements on my energy levels?
B12 is being touted as a natural stimulant that boosts energy levels. However, unless you are seriously lacking in B12, a supplement is unlikely to make your energy levels increase significantly. Despite these benefits, however, it is doubtful that the benefits are entirely due to B12. Perhaps the B12 supplement produces the positive effects partly through a placebo effect.
Take a look at these popular supplement brands for full-body wellness and weight loss:
- Resurge: According to the official website, Resurge’s formula is designed to help users recover from shallow sleep syndrome and improve the process of metabolic regeneration that occurs during sleep.
- BioFit: This supplement contains probiotics selected for their ability to support digestion and bowel movement.
- Okinawa Flat Belly Tonic: This supplement supports a flat stomach and weight loss by optimizing metabolism and digestion.
- Java Burn: A single-serve pack of Java Burn, according to its creator John Barban, can improve your energy levels and help you burn fat.