Important points:

• Vitamin B12 is one of the most important vitamins that keep our body healthy and functioning properly. Supplementing with this vitamin can help increase energy levels, improve cognitive function, increase hemoglobin production, reduce the risk of anemia, promote hair growth, and improve mood.
• A deficiency in vitamin B12 can cause many symptoms, such as fatigue, muscle weakness, low blood pressure, mood swings, tremors, muscle stiffness, muscle spasticity and incontinence. Megaloblastic anemia is also a serious condition caused by a deficiency in vitamin B12.
• Eating foods like beef, poultry, fish, eggs and dairy products, as well as fortified breakfast cereals, is the easiest way to naturally increase your vitamin B12 levels. Combining a healthy diet with supplements can produce even better results.

If you're feeling low on energy, you may need a vitamin B12 boost. Vitamin B12 is one of the best remedies for fatigue and one of the best supplements to keep the body healthy. In this article, you'll learn how vitamin B12 can boost your energy levels and the best sources of this nutrient.

Does vitamin B12 increase energy levels?

While scientists aren't 100% sure that vitamin B12 is responsible for providing your body with energy, there is a clear link between the body's energy production and its levels of B vitamins, including vitamin B12. But that doesn't necessarily mean that vitamin B12 supplements will provide you with energy.

The truth is that your body gets energy from the calories you eat, especially from foods rich in carbohydrates. Carbohydrate-rich foods contain glucose, or simply put, sugar, which our cells convert into adenosine triphosphate (ATP), the molecule that provides cells and our bodies with the energy they need to function.

Vitamin B12 helps your body convert glucose into ATP molecules by speeding up chemical reactions. So it helps convert sugar into energy. Getting an adequate amount of vitamin B12 every day will not only help you stay energetic, but it will also prevent symptoms like insomnia and fatigue that are typically caused by vitamin B12 deficiency.

Other benefits of vitamin B12

Vitamin B12 not only increases your energy levels, but also promotes the growth of new red blood cells, which carry oxygen throughout the body. It also improves muscle health, as the oxygen delivered by red blood cells supports muscle growth. Studies have shown that vitamin B12 can also reduce muscle weakness and cramps associated with vitamin B12 deficiency.

Fatigue, a common symptom of vitamin B12 deficiency, has a direct impact on performance, so supplementing with this vitamin can also improve memory and concentration.

If you suffer from mood swings, vitamin B12 can help you maintain a balanced state of mind. Restlessness and irritability are also common symptoms of vitamin B12 deficiency. This vitamin can also promote hair growth, as red blood cells also carry oxygen to the hair follicles.

We also need vitamin B12 to produce DNA elements, regenerate bone marrow and the lining of the gastrointestinal and respiratory tracts, keep the nervous system healthy, and prevent megaloblastic anemia.

Older adults can reduce their risk of heart attack and stroke, prevent Alzheimer's disease, and improve their balance by taking vitamin B12 supplements.

Risks of vitamin B12 deficiency

Although many people get enough vitamin B12 from their diet, people with the following conditions are more susceptible to vitamin B12 deficiency:

• Celiac disease
• Crohn's disease
• People with immune disorders
• HIV
• People with a previous bowel disease
• People taking prescription antacids, antiepileptics, colchicine, or chemotherapy drugs
• Vegans and vegetarians
• People who drink alcohol regularly

The most common symptoms of vitamin B12 deficiency are fatigue, muscle weakness, low blood pressure and mood swings, but tremors, muscle stiffness, muscle spasticity and incontinence are also common. Of all the conditions associated with vitamin B12 deficiency, the most serious is megaloblastic anemia. This is a chronic blood disorder in which the bone marrow produces large and immature blood cells. This results in the body lacking healthy red blood cells to carry oxygen.

How much vitamin B12 should you take?

The general recommendation for people between the ages of 14 and 50 is to take 2.4 micrograms of vitamin B12 daily. Although most people get enough vitamin B12 from food, you can always benefit from a supplement. Taking vitamin B12 is especially recommended for people over 50 because as we age, we tend to lose stomach acid, making it harder for our bodies to absorb vitamins from food. Vegans and vegetarians can also benefit from a vitamin B12 supplement because this vitamin is mainly found in animal products such as fish, poultry, eggs and red meat.

How to increase vitamin B12 levels

The easiest way to increase your vitamin B12 levels naturally is to eat common foods like beef, poultry, fish, eggs, and dairy products. Products like tuna, steak, mussels, salmon, fortified nutritional yeast, and fortified breakfast cereals are especially rich in vitamin B12.

If you want to improve your energy levels with vitamin B12, you should consider a combination supplement for even better results.

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