B12 Supplements: Who needs them?
Vitamin B12 is unquestionably one of the most widely-consumed nutritional supplements in the world.
This is despite the fact that B12 is a near ubiquitous nutrient – it is found in all animal-derived foods, and you get plenty from plants that have not been excessively washed (B12 contains cobalt, which is only produced by certain bacteria and single-celled organisms found in soil). Most cereals, breads, milks, and other foods are now fortified with B12.
In other words, if you live in the developed world (and much of the developing world), you are almost certainly not deficient in B12.
That said, not everybody gets optimal amounts of B12 per day.
Vegetarians and vegans usually have less than ideal intakes of B12.
For most people, this isn’t a major problem – it takes a long time for the body to exhaust its B12 stores, and even then, the effects do not become pronounced for some time. You lose about 0.1% of your B12 stores per day (it is secreted into bile and lost through defecation).
But when the effects of a low B12 intake do become apparent, they are quite striking. B12 is a vital nutrient after all – without it, your body cannot function.
One of the main concerns people have with regards to B12 is fatigue. Does a lack of B12 cause fatigue? Can B12 supplements give you extra energy? How effective is B12 as an energy supplement? In the article below, we’ll try to answer all these questions in as much detail as possible.
B12 deficiency effects
Very few people will ever come close to a B12 deficiency. As noted above, your body is exceptional when it comes to storing the vitamin, and you lose it very gradually. What’s more, lots of foods are packed full of B12, particularly lean meats, fortified milks, and fortified cereals.
However, whether due to a problem metabolizing B12 or a severely restricted diet, some people do eventually experience a B12 deficiency.
The effects of a mild B12 deficiency include:
- Anemia
- Diarrhea
- Constipation
- Chronic fatigue
- Loss of concentration
- Impaired cognition
If a B12 deficiency is not fixed in good time, it will become more serious, leading to more serious health consequences:
- Seizures
- Inhibition of DNA synthesis
- Chronic IBS
- Loss of balance
- Loss of reflexes
Of these adverse effects, B12 deficiency is most associated with low energy levels. That’s because the first effect of low B12 levels that people tend to notice is fatigue; chronic, severe fatigue.
B12 and fatigue
Vitamin B12 is a vital nutrient. It is needed for numerous bodily functions, as you will gather from the deficiency symptoms listed above.
However, most people know B12 as an energy booster.
There’s good reason for this – even moderately low levels of B12 will result in lower energy levels.
Conversely, upping your intake of B12 will almost immediately result in an increase in energy levels.
This is because B12 is intimately involved in the process of energy synthesis in the human body. B12 is a co-factor in the body; many reactions are dependent upon cobalamin. Without it, these reactions cease. Many of these cobalamin-dependent reactions are related to the release of energy within your cells.
Does taking a B12 supplement boost energy?
Does B12 give you energy?
The short answer to this question is yes – consuming a B12 supplement can decrease fatigue and promote higher energy levels. Clinical trials have demonstrated that B12 is often effective at raising energy levels in people with chronic fatigue.
However, this does ultimately depend on your current levels of B12. Evidence has shown that B12 supplements reduce fatigue in people with deficiencies, but not in people with adequate levels of B12 in the first place. At least, not by a noticeable, measurable margin. In that regard, B12 is a very different energy supplement to the likes of caffeine, or even Tyrosine; it is needed for optimal energy output, but it doesn’t raise energy levels beyond your optimal baseline.
So B12 can increase energy in people with sub-optimal levels, but it cannot raise energy levels to a meaningful degree in people who already have plenty of B12 already.
If you’re struggling with low energy and chronic fatigue, it might be worth learning more about the best energy supplements. High quality energy supplements can make a dramatic difference to your life, particularly if you have a demanding job, are extremely active, or you struggle with fatigue on a daily basis.