The Supplement to Boost Energy – Does Vitamin B12 Reduce Fatigue?
Feeling like you're always tired? A vitamin B12 deficiency could be the culprit. There are many reasons why some people can't seem to kick the feeling of persisting fatigue. More often than not, it has to do with what you're putting in your body. (Would it be repetitive for me to tell you: "you are what you eat"?). Food is the body's engine, and a balanced variety of healthy, nutrient-rich foods provide the energy stores and vitamins you need to power through the day. Vitamin B12 is a key player in energy production; it's even been nicknamed the "energy vitamin" for its focus and endurance-boosting properties. But does it live up to the hype?
The short answer: sometimes.
B12 is responsible for the breakdown of food into glucose; it’s critical to the metabolism of fats, carbohydrates, and the synthesis of proteins. Put simply, it turns food into usable energy – hence why Vitamin B12 is known to boost energy. Most people get enough of it through their diet. And for those people who are not deficient, there is no evidence that taking extra in the form of supplements or fortified foods will give you an energy boost or make your Monday morning wake-up any easier.
That said, too many people have trouble reaching the recommended daily amount through their diet; up to 26% of the general population may have a mild vitamin B12 deficiency!
So, if you’re one of those people that’s tried everything to elevate your energy, and it’s just not working, introducing more vitamin B12 to your routine might help.
What is vitamin B12?
Vitamin B12, also known as cobalamin, is an essential nutrient attached to proteins in animal-based foods: meat, fish, eggs, and dairy. The stomach separates it from those proteins, then it binds to one of our body’s proteins, ‘intrinsic factor,’ to be absorbed by the small intestine during the regular digestion process. You can also add it to foods and supplements. The KOSI Vitamin B12 contains the nutrient in its free form, so the body may absorb it more easily.
Like other vitamins Bs, it is water soluble, meaning any excess B12 ingested is removed by the body naturally.
The role of vitamin B12 in the body extends far past sustaining energy levels. For a more comprehensive overview of vitamin B12’s benefits, read our Complete Guide to Vitamin B12.
How much should I be taking?
The Recommended Dietary Allowance (RDA) for males and females over 14 is 2.4 micrograms per day, and it’s crucial that we keep up.
Insufficient vitamin B12 levels keep you from performing at your best, and fatigue is one of the top symptoms. Amongst other things, having a shortage of vitamin B12 can cause unusual mood imbalances, forgetfulness, and tingling or numbness.
There is no Tolerable Upper Intake Level (UL) currently set for vitamin B12 – meaning there is no established toxicity level and exceeding the RDA is unlikely to result in unexpected or adverse side effects for most people.
Who is most at-risk of deficiency?
- Vegans, vegetarians, and those with limited animal-based foods in their diet.
- Older adults, particularly people over the age of 60.
- People who regularly consume or over-consume alcohol.
- Those with immune system disorders.
- Conditions or surgeries that affect the stomach lining, such as Atrophic gastritis.
- Conditions that decrease the body’s amount of intrinsic factors, such as pernicious anemia.
- People taking certain medications.
- And more.
Consider talking to your doctor if you fall into the ‘at risk’ category. If you are deficient, vitamin B12 is the best vitamin to boost energy and reduce chronic fatigue. Consult an expert on how to increase your B12 levels; there are many methods to boost intake, but some are more effective than others.
Many companies boast of their B-based methods to fight tiredness. If you’ve ever tried those vitamin B-packed energy drinks, you probably felt a surge of energy afterwards. Granted, that is not the vitamin B acting, but the loads of caffeine packed into each bottle. Vitamin B12 works gradually; it is a balanced, sustainable, and long-lasting solution to reducing fatigue in individuals deficient in the micronutrient.
There’s nothing wrong with getting some help from caffeine now and then (any fellow coffee enthusiasts?), but there is no replacement for the micronutrient that helps maintain mitochondrial energy metabolism.
If you suspect you might not get enough through your diet, our Vitamin B12 tablets could be the natural energy supplement you need.
