Always tired? You may not be getting enough B12.
When was the last time you had your vitamin B12 levels checked? Because your vitamin B levels are not typically checked with routine blood work, you could easily be one of the 20% of people with a vitamin B12 deficiency, or in rare but more serious cases, anemic.
We'll also explain why—when it comes to supplements—liquid and sublingual B12 are superior to other alternatives like tablets or pills.
What is Vitamin B12?
Vitamin B12 is a vital:
1. Nutrient your body needs but cannot produce on its own.
2. It is involved in producing red blood cells, DNA synthesis, and supporting healthy, functioning nerves.
3. Its role in cell production also makes vitamin B12 essential to supporting stronger hair, skin, and nails.
B12 Deficiency and Anemia
One of vitamin B12's most important jobs in the body is producing red blood cells. Red blood cells (RBCs) transport oxygen throughout our bodies, including our tissues and organs.
If you have a B12 deficiency, your body produces fewer RBCs. As a consequence, some of your most vital systems become oxygen deprived, which can result in feelings of weakness, shortness of breath, and fatigue.
These symptoms may also point to a more serious underlying condition known as pernicious anemia. People with pernicious anemia lack the intrinsic factor protein that enables them to successfully absorb vitamin B12, even if they get enough from their diet.
The good news is that taking vitamin B12 supplement regularly can lower your chances of developing a deficiency. And that's not the only benefit of taking vitamin B12; it's also essential for maintaining a healthy immune system.
Immunity Bonus
B12 is a key player in the immune system as it increases your white blood cell count. White blood cells are involved in protecting the body against both infectious disease and foreign invaders. When your count is low, you're more at risk for pathogens entering your system.
People at risk of being deficient in b12 are vegans, vegetarians and people over the age of 50.
Why Liquid B12 Is More Effective
If you've ever shopped for vitamin B12, you may have noticed it comes in a variety of forms — pills, sprays, gummies, liquid drops, etc. For some, choosing the right B12 supplement boils down to personal preference (if you have a hard time swallowing pills, for example, you might prefer a gummy or spray).
However, most experts agree that the best way to ingest B12 is sublingually, or under the tongue since they are highly "bioavailable" (easier to absorb). Thus, liquid drops, sprays and caplets that dissolve under the tongue are absorbed faster than gummies and pills, which must first be broken down in the intestine.
Still, sprays can get a little messy (and sticky!), which is why we recommend liquid B12 drops. They're fast-acting, concentrated, and most reviewers find they have a pleasant taste.
Your Complete Vitamin B12 Checklist:
Contains Methylcobalamin
As a naturally sourced form of B12, methylcobalamin is far more bioavailable than B12's synthetic form, cyanocobalamin. Research also shows that it stays in your body longer and at a higher level than cyanocobalamin.
Opt for Well-Known Manufacturers
While lesser-known manufacturers may be just as good as their counterparts, you can’t always count on this. Opting for a manufacturer that you can trust is only using the highest-quality ingredients and is testing them for purity and potency.
Look for Sublingual or Liquid B12
Sublingual, or under-the-tongue, supplements start to work immediately, unlike tablets and pills, which must be digested first. Similarly, liquid drops are fast-acting and typically contain high concentrations of vitamin B12.
The Right Dose
You’ll see supplements with anywhere from 500 mcg of vitamin B12 to more than 8,000 mcg — the ideal dose for a B12 supplement, however, is actually 5,000 mcg for optimal potency.
What To Avoid:
Cyanocobalamin
Cyanocobalamin is a synthetic form of vitamin B12 that's metabolically inactive. It must first be converted to its biologically active form (i.e., methylcobalamin) which prolongs it from taking effect.
Extremely High Doses
There is no clearly defined upper limit for vitamin B12, however, too much can place unnecessary strain on your liver. Look for a product whose dose does not exceed 6,000 mcg.
Remember, you should always speak with your physician before starting any type of supplement. He or she can also advise you on a good dosage to start off with.
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