Role In Energy
Vitamin B12 or cobalamin as some might call it, is one of the key members of the B vitamin family. It’s one of the vitamins involved in energy metabolism and literally helps you with your ‘va va vroom’. Why ? It is essential for red blood cell manufacture. So you can understand how it makes sure you have the machinery to transport oxygen which we need for life’s metabolism so all your tissues keep functioning properly. Red blood cells pick up oxygen from the lungs and transport it via haemoglobin in the blood stream. The vitamin is also essential for other functions like general conversion of food into energy and helping insulin to do its job properly in stabilising and reducing blood sugar levels.
Folic acid is a great friend of vitamin B12 – they both work synergistically in helping us thrive.
Role In Keeping Our Heart Healthy
Vitamin B12 is needed to help with homocysteine regulation. Too much of this particular amino acid is associated with an increased risk of heart disease and stroke. Incidentally, folic acid and vitamin B6 also have their parts to play in converting homocysteine to the non-damaging form which means all three are necessary in our nutrition.
Helping Our Nervous System
Adequate levels of vitamin B12 means our nervous system and general state of alertness are at their peak performance levels. A deficiency is associated with poor mood, tiredness and fatigue, and low cognitive performance. As mentioned before, any tissues including those involved with the nerve system and our brain need plenty of B12. It’s also vital for keeping our immune systems secure.
A deficiency in vitamin B12 often comes with aging. We are most likely to notice the impacts of low B12 after the age of 50. There are medications such as omeprazole and ibuprofen which reduce uptake of vitamin B12 in the gut. If you are concerned about symptoms that may relate to a lack of vitamin B 12 then always consult your GP. Lack of vitamin B12 once its determined can be remedied with supplements or even regular injections.
Don’t worry if you have taken excess vitamin B12 as the body absorbs what it needs and gets rid of the rest.
Vegetarians and vegans are especially prone to a lack of vitamin B12 because it is present in animal products such as meat, dairy foods and eggs. Supplementation is suggested, otherwise, eat plenty of certain plant foods like lentils, rice, peas and beans, and green-leaf vegetables (spinach and kale). All these plant foods contain plenty of folic acid and folates which work well with B12.
Liver incidentally isn’t just great with onions, it contains 1,000 per cent of your daily needs (RDA).
Milk – an average glass of say 240ml provides 35 per cent of your RDA
Two eggs gives you 35 per cent of your daily requirement.
Seafood is a great supplier of B12. Clams, they say contains 3,000 per cent of your diary needs if you eat 20 of them. A typical portion of salmon, mackerel or mussels gives you 100 per cent each.
A number of fortified foods are available too with B12. Soy products and cereal breakfasts are often reinforced with some B12. A bowl of All Bran™ not only provides fibre could provide you with 100 per cent of your daily requirement in one serving.
Marmite is exceptional. About 1tsp of Marmite provides roughly 5 per cent of your RDA (recommended daily allowance).
If you supplement, then methylcobalamin is the best form for absorption. Nutritionists nowadays recommend tabs for placing under the tongue (sublingual). There are versions which are combined with folic acid and vitamin B6 which should be tried too.
Forza also produce a tabletted form with the purpose of supporting your metabolic needs. Each vitamin B12 tablet contains the equivalent of 40,000% NRV of vitamin B12 and provides it in the preferred form of methylcobalamin.
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