One of the most controversial vitamins out included in this all, quite possibly, vitamin B12 is something everyone must have and must have enough of in order to be healthy. This one vitamin keeps our blood, nervous system, and heart-healthy – it even helps make DNA – the genetic make-up of our bodies. It fuels our brain, metabolism, and even affects our digestion and how we absorb food. You might also be aware that it prevents a type of anemia that can cause fatigue and overall low energy.
It’s common knowledge that vitamin B12 is found in animal-based foods, primarily meat, eggs, and dairy. However, eating too much animal protein can cause vital inflammatory health problems in the body, not to mention long-term effects of an animal protein-heavy diet show that people need another answer for our diets in assisting ensure long-term health.
Vegan Vitamin B12 – Vegans and vegetarians are recommended to take a supplement B12 dietary supplement. It’s nonnegotiable but doesn’t indicate a plant-based diet is in some way lacking. On the other hand, because of the plethora of diet in the plant-based dietary realm, your body gets overall more nutrition eating plant life than it can typical diets higher in huge amounts of pet products. However, supplement B12 is a nutritional we have to all stick to top of when coming up with sure we get enough. Even meats eaters may need to consume it if they aren’t absorbing nutrients using their foods properly or have other health issues interfering with their body developing the vitamin efficiently.
Signs the body is low in vitamin B12 can include:
- Extreme fatigue
- Lack of energy
- Lack of appetite
- Ringing in the ears
- Feeling out of breath
- Yellow Skin
Why Supplementation is Smart: Absorption Factors
For various reasons, people absorb vitamins and minerals at different efficiency rates from both foods and supplements. Food pairings, malabsorption, genetics, digestive health … so many things can affect how our bodies break down and process the foodstuffs we eat and break them down into nutrients. The same goes for supplementation. A person may take many types of vitamins and minerals orally, but if their body can’t use them properly, they’re mainly going to waste if they’re not being fully absorbed. This is especially true with vitamin B12 because it’s available in many different forms.
If you were to go to the store and check out all the vitamin B12 supplements out there, you’d likely feel a bit overwhelmed. All types of names, dose amounts, and forms (liquids, tablets, powders) are available. So which ones should you choose and what’s the best option?
Choose the right dosage for you.
You’ll also see many different dose varieties out there when it comes to vitamin B12. Most range from 500 mcg (micrograms) all the way up to 5,000 mcg (micrograms) which will be the runs safely sold over-the-counter. (Higher doses can be found through pictures and shots but typically only available through a physician’s acceptance and administration for folks struggling extremely low, harmful levels.)
Vitamin B12 Liquid – Just how much do you will need? If you’re vegan, there’s you don’t need to leap to a high dose out of fear just because you’re not eating animal sources. More isn’t always better when it comes to supplements. However, if you are taking vitamin B12 and still suffering extreme fatigue, anemia, or nervous system health issues, feels free to see if you benefit from a higher dose. Or, start out at a mid-range such as 1,000 and increase to 2,000 or 5,000 mcg if needed. Daily doses are safe at these lower levels (once daily), while many people may only choose to use them weekly at a higher dose. Those getting patches or shots from a doctor typically only receive them every few months because they’re much more potent and not meant to be used daily or weekly.