4 Ways B12 is Key to Energy

• Vitamin B12 is key to increasing your energy levels since it impacts inflammation, red blood cells, sleep, and brain function.
• Your body doesn’t produce B12 on your own, so you need to ingest it from other sources.
• Low vitamin B12 content is associated with cardiovascular disease and many other health conditions.
• You get vitamin B12 from red meat, dairy, and eggs, or supplements like B12 Spray.

Whether it’s a midday lull or an afternoon crash, many of us struggle with some form of fatigue throughout the day. The obvious solution is to get more sleep, but with all the responsibilities of the modern world, that is far easier said than done. 

Luckily, there are other things that contribute to healthy energy levels that we can control. Our energy is directly tied to our nutritional intake, and one of the most important nutrients for energy is vitamin B. 

 

What are B vitamins?

B vitamins are a group of chemicals that our bodies need but cannot produce on their own. Despite their names, B vitamins are not related to each other chemically.  However, they all help proteins called enzymes perform the chemical reactions that fuel our cells and help them function1-3.

B vitamins tend to be found together in the same foods, such as dairy, meat, eggs, and other animal products2,3. They all dissolve in water and are made by plants, except cobalamin (B12). 

Instead, vitamin B12 is made by bacteria living in animals’ intestines. The bacteria in our intestines produce B12, but this happens in a part of the gut that can’t absorb it, so it’s excreted as waste. Therefore, we must take in B12 from outside sources, usually from animals2,3. 

Of all the B vitamins, B12 is one of the most important for energy — your blood can’t function without it1-3. 

How is B12 essential for energy?

Vitamin B12 plays a role in many biological processes that are critical for energy levels4. Conversely, therefore many nuanced ways that B12 deficiency can lead to fatigue5.

There are many ways that B12 deficiency can help reduce fatigue including: 

• Red Blood Cells: Ingest more vitamin B12 to promote healthy red blood cells, which directly impact your energy levels.
• Inflammation: Higher vitamin B12 may help reduce your cytokine levels and control inflammation.
• Brain Function: Healthy vitamin B12 levels are essential for getting oxygen to the brain and producing essential neurotransmitters like dopamine and serotonin.
• Sleep: Vitamin B12 directly affects how our bodies release melatonin and is associated with better quality sleep. 

 

Red blood cells

Maintaining healthy vitamin B12 levels with effective supplementation is critical because our red blood cells depend on it. These small cells are packed with hemoglobin, the protein that carries oxygen in our blood6. Red blood cells are produced through a complex process that involves several cell divisions, each requiring DNA. Your body needs vitamin B12 to make the raw ingredients of DNA. Without it, the process that makes new red blood cells slows down, dramatically cutting energy levels5,7,8. 

The amino acid methionine is used in the methylation cycle to create the basic building blocks of our DNA. In the process, methionine is converted into another amino acid, homocysteine, which is toxic at high levels9. An enzyme called methionine synthase (MS) uses vitamin B12 to convert homocysteine back to methionine in order to be reused9,10. Therefore, a vitamin B12 deficiency causes homocysteine levels to rise while methionine levels drop, slowing down the body’s ability to make new DNA8,9.

Since red blood cells are continuously replaced and use vitamin B12 to make the DNA they need, low B12 levels result in large, deformed RBCs that don’t function properly—a condition called megaloblastic anemia5,11. Malfunctional red blood cells don’t deliver oxygen to the body as efficiently, which causes fatigue5. As a result, people with megaloblastic anemia are prescribed vitamin B12 to balance the methylation cycle and restore normal energy levels8. 

However, even people with optimal health benefit from vitamin B12. One study involving a group of elite track and field athletes found that hemoglobin levels were increased in athletes with higher vitamin B121. This may be why many of these athletes depend on B12 supplements to help them train and compete at the highest level. 

 

Inflammation

Although we often associate inflammation with sickness and chronic conditions, it actually impacts everyone on a daily basis. Inflammation is an essential part of our immune system and healing process and plays many beneficial roles at low levels 2. 

However, inflammation that is too intense or lasts too long leads to conditions like arthritis and colon cancer and is strongly linked to fatigue 3-5. Recent research suggests that vitamin B12 is an important piece of body’s natural anti-inflammatory processes 6-10. Therefore, taking an effective vitamin B12 supplement may support the immune system in controlling inflammation that can wear us out. 

When our immune cells are activated, they release chemicals called cytokines that either promote or suppress inflammation. Most tissues in the body directly or indirectly respond to cytokines, and the brain is no different 4. Inflammatory cytokines contribute to the tiredness that plagues people with certain illnesses 4. 

For example, some cancer and hepatitis C patients are prescribed interferon-α, an inflammatory cytokine. Of these patients, up to 80% develop symptoms of fatigue and signs of depression 4,11,12. People in good health aren’t immune from inflammation-related fatigue either; one study found that otherwise healthy young adults with higher levels of inflammation were more prone to fatigue later in life 13. 

There is a growing body of evidence indicating that vitamin B12 helps the body control inflammation. For example, one study found that some people with reduced B12 levels have increased circulating pro-inflammatory cytokines 7. Likewise, another paper reported that B12 deficiency was associated with increased inflammation in people with diabetes 8. 

Some animal studies have found that B12 supplementation can reduce inflammation. More importantly, research on human patients found that B12 had beneficial, if limited, effects on the chronic inflammation associated with cardiovascular disease 6,9,10. Supporting immune health with vitamin B12 supplements may be a powerful way to fight fatigue caused by inflammation. 

 

Brain function

The brain is an incredibly complex organ with a steep running cost. Despite being only 2% of a person’s total body mass, the brain requires a staggering 20% of the oxygen we breathe 14. Because of this, the brain is extremely sensitive to low oxygen levels. Since low vitamin B12 damages red blood cells and their ability to carry oxygen, it deprives the brain of ideal oxygen levels, resulting in fatigue 15.  

More directly, B12 and folate are essential for turning amino acids into neurotransmitters—compounds that brain cells use to communicate—like serotonin, dopamine, and adrenaline 15.

This disruption may explain why, in one study, over a third of psychiatric patients were suffering from B12 deficiency 15,16. Many mental illnesses, including schizophrenia and depression, are characterized by a lack of energy 17. Further research is needed to unearth the role vitamin B12 plays in mental health.

 

Sleep

Poor sleep is an apparent cause of fatigue. If you can’t rest well, you won’t feel well. Accordingly, research has shown that B12 plays a role in getting a quality night’s sleep. In a study of adults between 20-85, low B12 levels were associated with shorter sleep duration 18. Another paper reported that women in their early 20s with higher B12 levels had better quality sleep 18,19. 

These effects may be tied to melatonin, a hormone involved in sleep. Vitamin B12 supplementation directly changes how and when your brain releases melatonin20. As a result, B12 affects circadian rhythm, but not enough to disrupt a person’s natural sleep patterns 21. 

Who is at risk for B12 deficiency?

Since vitamin B12 must be obtained from animal sources, vegetarians and vegans are particularly susceptible to B12 deficiency. In addition, older adults are prone to decreasing B12 levels as they age 22. 

Finally, some individuals lack a gene that helps the digestive tract absorb B12. This condition is called pernicious anemia and can cause B12 deficiencies even with a balanced diet and supplementation 23. Most patients with pernicious anemia are given intramuscular B12 injections to bypass the gut and be absorbed slowly into the bloodstream23.

How can I get more B12 in my diet?

A balanced diet that includes animal products like red meat, dairy, and eggs is a time-tested method to increase one’s B12 levels 22. However, this isn’t practical for everyone. For those who don’t wish to increase their animal product intake, a vegan B12 supplement like Black Bear Energy Spray is an incredible option to boost B12 levels naturally. In fact, Holistic Health offers top-of-the-line B12 supplements that are specifically designed by Dr. Amy Yasko to maximize the benefits of this essential nutrient.

 

Are all B12 supplements the same?

In a word, no. The route of administration determines how quickly a substance gets into your body. Pills tend to take longer because the casing needs to be dissolved in the stomach 24. Oral absorption under the tongue, however, offers superior bioavailability compared to pills and intramuscular injections 25. 

Our products at Holistic Health International are designed with this fact in mind to deliver the best bioavailability in the industry. We provide powerful B12 drops like Hydroxy B12 Mega Drops, Adenosyl B12 Mega Drops, and Methyl B12 Mega Drops. These drops go directly under the tongue to get straight into your system. Not only are they effective, but they taste great, too.

We also offer vitamin B12 oral sprays like GET B12™ Spray and Black Bear Energy Spray, which offer all the benefits of our B12 drops and are even easier to use on the go. If you’re feeling groggy, just spray and let our advanced formulation get to work fast. Holistic Health B12 patches are also available for people that have problems with sprays or drops. 

Visit us today to find the best B12 supplement solution to match your unique needs.

 

References

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2. Bennett JM, Reeves G, Billman GE, Sturmberg JP. Inflammation-Nature's Way to Efficiently Respond to All Types of Challenges: Implications for Understanding and Managing "the Epidemic" of Chronic Diseases. Front Med (Lausanne). 2018;5:316.
3. Poudel P, Goyal A, Bansal P, Lappin SL. Inflammatory Arthritis. In: StatPearls. Treasure Island (FL)2021.
4. Karshikoff B, Sundelin T, Lasselin J. Role of Inflammation in Human Fatigue: Relevance of Multidimensional Assessments and Potential Neuronal Mechanisms. Front Immunol. 2017;8:21.
5. Terzic J, Grivennikov S, Karin E, Karin M. Inflammation and colon cancer. Gastroenterology. 2010;138(6):2101-2114 e2105.
6. Ullegaddi R, Powers HJ, Gariballa SE. Antioxidant supplementation with or without B-group vitamins after acute ischemic stroke: a randomized controlled trial. JPEN J Parenter Enteral Nutr. 2006;30(2):108-114.
7. Al-Daghri NM, Rahman S, Sabico S, et al. Association of Vitamin B12 with Pro-Inflammatory Cytokines and Biochemical Markers Related to Cardiometabolic Risk in Saudi Subjects. Nutrients. 2016;8(9).
8. Lee YJ, Wang MY, Lin MC, Lin PT. Associations between Vitamin B-12 Status and Oxidative Stress and Inflammation in Diabetic Vegetarians and Omnivores. Nutrients. 2016;8(3):118.
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19. Al-Musharaf S, Alabdulaaly A, Bin Mujalli H, et al. Sleep Quality Is Associated with Vitamin B12 Status in Female Arab Students. Int J Environ Res Public Health. 2021;18(9).
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21. Honma K, Kohsaka M, Fukuda N, Morita N, Honma S. Effects of vitamin B12 on plasma melatonin rhythm in humans: increased light sensitivity phase-advances the circadian clock? Experientia. 1992;48(8):716-720.
22. Ankar A, Kumar A. Vitamin B12 Deficiency. In: StatPearls. Treasure Island (FL)2021.
23. Rodriguez NM, Shackelford K. Pernicious Anemia. In: StatPearls. Treasure Island (FL)2021.
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25. 25. Bensky MJ, Ayalon-Dangur I, Ayalon-Dangur R, et al. Comparison of sublingual vs. intramuscular administration of vitamin B12 for the treatment of patients with vitamin B12 deficiency. Drug Deliv Transl Res. 2019;9(3):625-630.