Advertising
Advertising

10 Amazing Benefits Of Vitamin B12 (And Where To Get It)

10 Amazing Benefits Of Vitamin B12 (And Where To Get It)

Vitamin B12 is necessary to ensure the proper functioning and health of nerve tissues, brain function, and red blood cells.

A wide variety of signs and symptoms[1] may occur when you are deficient including cognitive impairment and slowed mental processing and a host of behavioral and emotional issues such as depression, irritability, and psychosis. In young children, the symptoms include poor growth and development, and difficulties with movement.

This vitamin can be found most commonly in foods such as meat, fish, and dairy products. As you age, your body’s ability to absorb vitamin B12 from food slows down making it difficult to reap vitamin B12 benefits[2]. The following as some of the benefits of Vitamin B12:

Advertising

 1.  Helps maintain a healthy digestive system

Vitamin B12 also protects against heart disease by regulating cholesterol levels[3], which assists in the prevention of high blood pressure.

Improving absorption begins with consuming adequate amounts of B12-rich foods including meat, poultry, fish, eggs, dairy and other fortified foods which assist in producing healthy gut bacteria. Healthy gut bacteria keeps the digestive system functioning well and ensures that B12 is properly absorbed.

2. Helps keep hair, skin and nails healthy

Vitamin B12 helps in the reproduction of tissue cells and cellular regeneration is essential for healthy skin, hair, and nails.[4]  It is important for metabolism and its metabolic boosting properties assist in boosting the skin’s metabolism. Nutrients are able to more easily reach your skin, resulting in healthier tissue, vibrant skin tone and strong healthy hair and nails.

Advertising

3. Helps in healthy regulation of the nervous system

Healthy amounts of vitamin B12 can assist in reducing brain shrinkage which can cause depression and stress.[5] B vitamins play a role in producing brain chemicals that affect mood and other brain functions. Low levels of B-12 and other B vitamins such as vitamin B-6 and folate are linked to depression.

4. It is a natural energy enhancer

Low energy levels, lethargy and the feeling of not wanting to do anything may be a sign that you are not getting enough Vitamin B12. Working in concert with the other B vitamins, B12 is known for its ability to keep you alert and feeling energized. It is needed to convert carbohydrates into glucose in the body, leading to energy production and a decrease in fatigue and lethargy in the body

5. Helps to prevent anemia

B12 is necessary for the production of a healthy level of red blood cells. The constant production of red blood cells helps to ward off megaloblastic anemia[6]which causes chronic fatigue and physical weakness throughout the body.

Advertising

6. Protects and treats certain types of cancer

Vitamin B12 helps in the prevention and treatment of certain cancers, particularly prostate, lung, breast, and colon cancer.

7Protects Against Heart Disease

B12 has been shown to assist in sustaining and improving the cardiovascular system overall.[7] Adequate levels of vitamin B12 is a major part of a comprehensive approach to maintaining a healthy heart.

8. Helps to prevent stroke

B vitamins have been linked to a lower incidence of stroke which is a condition that occurs when a blood clot blocks blood flow to the brain, or a blood vessel bursts in the brain. Vitamin B12 helps to protect against heart disease like a heart attack or stroke by lowering high homocysteine levels in the blood.

Advertising

Foods that enhance vitamin B12 benefits

Foods high in Vitamin B12[8] include shellfish, liver, fish, crab, fortified soy products (tofu, soymilk), fortified cereals, red meat, low-fat dairy, cheese, and eggs. Below are the top 10 foods ranked in order according to the percentage of B12 they contain based on the Food and Drug Administration’s (FDA) recommending daily value (DV) index.[9]

  1. Shell fish[10]Clams, oysters and mussels contain massive amounts of B12. One 3 oz. serving of cooked clams contains 1401% of the recommended DV.
  2. Liver[11]: A three-ounce serving of beef liver will provide you with 1178% of the recommended DV.
  3. Fish[12]: Fish highest in B12 are  Mackerel (269% DV), Smoked Salmon (257% DV), Herring (186% DV), Tuna (154% DV) , Canned Sardines (126% DV) and Trout (106% DV)
  4. Crustaceans[13]: Crustaceans include crayfish, shrimp, lobster and crab. A three oz. serving of crab contains 163% DV.
  5. Red Meat[14]: Beef and lamb are particularly high in this vitamin. A three ounce serving of cooked beef contains 85% DV
  6. Fortified Soy Products[15]: This category is inclusive of food items such as tofu and plain soymilk which contains 34% DV.
  7. Fortified Cereals[16]: The amount of B12 in cereals will vary by brand and in order to find the correct cereal to fit your nutritional needs, make sure to check the label. A cup of Kellogg’s All-Bran Buds cereal contains 300% of the recommended DV. Most cereals do not have B12 levels this high.
  8.  Dairy products[17]: These products include: Nonfat Yogurt (25% DV), Reduced Fat Milk (22% DV), Skim Milk (21% DV) Whole Milk (18% DV), and Full Fat Yogurt (15% DV)
  9. Cheese[18]: Adding three ounce serving of the following cheeses to your favorite dishes is a great way to get some additional B12 incorporated into your diet: Swiss (14% DV), Reduced Fat Mozzarella, Parmesan and Gietost (11% DV), Tilsit (10% DV) and Feta (8% DV).
  10. Eggs[19]: Surprisingly, there are a variety of eggs that provide a good dose of B12, including: Chicken eggs (6% DV per yolk), Goose (122% DV), Duck (63% DV), Turkey (22% DV), and Quail (2% DV).

As you can see, most foods delivering vitamin B12 benefits are primarily meat products, which can prove to be problematic for those who do not eat meat or meat products.

Here are some ways vegans can maintain their meat-free diet and still avoid becoming B12 deficient:[20]

  1. Eat fortified foods two or three times a day to get at least three micrograms (mcg or µg) of B12 a day
  2. OR  Take one B12 supplement daily providing at least 10 micrograms
  3. OR  Take a weekly B12 supplement providing at least 2000 micrograms.

It is important to note that the less frequently your body receives B12 the more you will need to take. Vitamin B12 is best absorbed in small amounts although there is no harm in exceeding the recommended amounts or using more than one option above to receive the recommended daily dose. Fortified foods such as grains, nut or grain ‘milks’ and nutritional or brewers yeast can be added to foods to provide B12 organically. Yeast can easily be added to foods with little or no effect on the taste or texture.

Precautions

Vitamin B12 is considered safe for most people when taken orally, applied to the skin, taken through the nose, administered as a shot, or injected into the vein (by IV). It is even considered safe in large doses. However, here are a few specific precautions and warnings you should be aware of:[21]

  • Pregnancy and breast-feeding: Doctors recommend that pregnant and breast-feeding women are careful not to exceed the recommended DV as the effects of taking higher doses during these times are unknown.
  • Post-surgical stent placement: Vitamins B6, B12 and folate should be avoided after this type of coronary procedure as it could cause the blood vessels to narrow and lead to complications.
  • Allergy or sensitivity to cobalt or cobalamin; Leber’s disease or a hereditary eye disease: People with these conditions should avoid taking B12
  • Abnormal red blood cells (megaloblastic anemia): This condition is often treated by vitamin B12 therapy, however, it could also exacerbate this condition. Follow the advice of your health care provider
  • High numbers of red blood cells (polycythemia vera): Vitamin B12 deficiency therapy could unmask the symptoms of this condition.

Reference

[1] http://www.webmd.com/food-recipes/guide/vitamin-b12-deficiency-symptoms-causes#1
[2] http://www.medicalnewstoday.com/articles/219822.php
[3] http://universityhealthnews.com/daily/heart-health/lowering-cholesterol-naturally-with-b-vitamins/
[4] https://eunatural.com/vitamin-b12-hair/
[5] http://www.mayoclinic.org/diseases-conditions/depression/expert-answers/vitamin-b12-and-depression/faq-20058077
[6] https://rarediseases.org/rare-diseases/anemia-megaloblastic/
[7] http://www.newsmax.com/FastFeatures/health-benefits-of-vitamin/2015/04/07/id/387945/
[8] https://www.healthaliciousness.com/articles/foods-high-in-vitamin-B12.php#vitamin-b12-density-by-gram
[9] http://www.fda.gov/Food/IngredientsPackagingLabeling/LabelingNutrition/ucm274593.htm
[10] https://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=15159&t=15159&h=15159&s=100&e=85.0&r=190.0
[11] https://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=13327&t=13327&h=07041&s=100&e=81.0&r=28.4
[12] http://www.lifehack.org/496827/10-foods-highest-in-vitamin-d-that-you-should-include-in-your-diet
[13] https://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=15137&t=15137&h=15137&s=100&e=134.0&r=85.0
[14] https://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=23065&t=23065&h=23065&s=100&e=34.0&r=85.0
[15] https://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=16272&t=16272&h=16238&s=100&e=91.0&r=243.0
[16] https://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=08005&t=08005&h=&s=100&e=30.0&r=31.0
[17] https://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=01151&t=01151&h=01118&s=100&e=245.0&r=245.0
[18] https://www.healthaliciousness.com/articles/cheese-high-in-vitamin-b12.php
[19] https://www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=01125&t=01125&h=01131&s=100&e=17.0&r=50.0
[20] http://veganhealth.org/articles/vitaminb12
[21] http://www.webmd.com/vitamins-supplements/ingredientmono-926-vitamin%20b12.aspx?activeingredientid=926

More by this author

Denise Hill

Denise shares about psychology and communication tips on Lifehack.

20 Simple Ways to Bring Positive Energy into Life Right Now Why It’s Never Too Late To Redefine Yourself 30 Best Business Podcasts That Help Entrepreneurs Become Successful Day 10 Shocking! Exercise Right After Eating Ain’t That Bad for Health The 10 Best Nonfiction Books Of All Time You Should Not Miss

Trending in Food and Drink

1 10 Brain Vitamins for Enhanced Brain Power 2 25 Quick and Healthy Breakfast Ideas to Energize Your Day 3 15 Healthy Recipes for Dinner (For Fast Weight Loss) 4 20 Easy Smoothie Recipes for Weight Loss 5 The Best Refreshing Morning Routine: Have a Vegan Breakfast

Read Next

Advertising
Advertising
Advertising

Last Updated on July 2, 2020

Simple Hacks on How to Relieve Neck Pain Fast (and Naturally)

Simple Hacks on How to Relieve Neck Pain Fast (and Naturally)

There is very little in life as annoying or distracting as neck pain. Most people find that neck pain is temporary. What can you do if your neck pain seems chronic or if it comes and goes with no obvious source?

Whether you have simply slept on your neck wrong or you are working late, hunched over a keyboard half the night, neck pain is, well, a pain in the neck!

What most people are unaware of is that there are little known hacks that can help you find relief from neck pain fast and naturally. This means no pills or expensive exercise equipment to buy.

How can you get relief from neck pain?

There are several easy steps to follow to find the perfect hack for solving your neck pain fast and easy.

How Did I End Up With This Pain in the Neck?

Neck pain often has an I-was-looking-right-at-it source that we don’t recognize at first glance. Once you identify the source of the pain, you can take the best corrective measure, or several measures if need be!

Ask yourself these questions to find a possible source:

Advertising

  • Do you spend much of the day sitting (desk job, typing, etc.)?
  • How old are your mattress and pillow?
  • How much exercise do you work into an average day?
  • How do you manage stress?
  • Have you been injured or in an accident (no matter how small) lately?

Perhaps one last question to ask yourself might be, “Is my pain a regular occurrence, or is my neck pain something that has just cropped up?

Once you know the answers to these questions, you can start searching for answers.

Remedies for Neck Pain

Once you know the source, try tapping into one (or several) of these solutions to start healing your neck pain now.

1. Everyday Activities

One of the important factors with neck pain will be your everyday activities. Other than an injury or accident, one of the largest factors for neck pain includes working overtime in an office and the stress that work entails[1].

Due to the coronavirus, many people find themselves working from home, in kitchens, basements, using a barstool, and/or other equipment that was not designed for humans to spend hours on end, typing and looking at a computer screen.

If you find that your neck pain has occurred during the past few months due to a job change, or if you suddenly began working from home, your issue may be due to ergonomics. Invest in an adjustable office chair to help make your workspace more neck-friendly.

2. Age of Mattress and Pillow

The age of your mattress and pillow should also be considered. Pillows, on average, should be changed every 3 years, and a mattress every 7-10 years. No matter how good or comfortable you think these items are, the truth is that they are hurting your neck and back with a lack of support.

Advertising

A good mattress is well worth the investment, and pillows are always on sale, as well as wallet-friendly. If you haven’t tried them, a water-filled pillow can be comfortable for many people.

3. Exercise/Movement/Stretching

It’s that old exercise question that no one wants to hear. This time around, it has been difficult for many people to get in good exercise since they have been housebound due to the quarantine. There are plenty of ways to get in some good, old-fashioned exercise.

Stretching exercises are even more important than before since many people do not get enough movement while sitting at home. There are hundreds of at-home exercise, dance, and yoga videos that require little to no equipment, so even if you’re a beginner, give it a go.

4. Stress and Stress Management

Stress is a hidden danger that robs more people of health than even most doctors realize. While everyone has stress, not everyone recognizes it, nor do they have a means of managing it. Exercise is one of the best ways to release stress, with meditation and yoga being the best ways to manage and relieve stress. All of these will remove tightness in the muscles and relieve neck pain.

5. Accident or Injury

If you have been involved in an accident or injured yourself lately (falling down, or having something fall on you, for example) and your neck pain began after this incident, you should speak with your doctor about this as soon as possible.

6. On-Going Problem or Sudden Occurrence

Finally, if your neck pain is something that has occurred recently, it could simply be that you slept on it wrong or turned your neck too hard. That will make this a very temporary condition. You can try some easy stretches for pain relief .

An on-going problem, however, might respond better to some other alternative methods, including:

Advertising

  • Slowly moving and stretching your neck. Do not move too quickly or too far. Roll your head from side to side, shoulder to shoulder, to the front and to the back.
  • Ice packs work well for some people, while heat works best for others.
  • Be aware of how you use your cell phone or tablet. If you keep your neck bent downward for too long to look at it, you can develop an annoying pain called text-neck or tech-neck. Take breaks and look up to stretch those neck muscles.
  • Long hours driving can also be hard on the neck. Look from side to side as far as you can, as well as up and down to prevent a stiff neck.

 

Still Have Tight Neck Muscles? 3 Tips for Finding Relief

When tight neck muscles are not responding to the typical heat, ice, or massage treatments, you might want to give the following a try:

1. Gua Sha

This is an ancient Chinese practice that might seem a bit odd, but it works for many people. In this practice, a trained individual uses a spoon or other object and makes short strokes down the neck. It is believed that poor blood circulation causes it to become stagnant, if you will, and blocks the positive energy needed for life, called qi.

Fresh blood will indeed allow oxygen and nutrients to feed the tissues in a given area, and one study found that gua sha worked where traditional methods, such as heat therapy, did not[2].

2. Swimming

You probably know that swimming is a terrific low-impact exercise that works wonders for those with back and knee pain, but did you know that it also works well for neck pain and tight muscles? It helps if the water is tepid and not cold, but even just floating on your back can offer tremendous relief since most of the body weight is suspended by the buoyancy of water.

3. Chiropractic Massage

Not your typical day spa massage, chiropractic massage is performed under the guidance of a chiropractor. A trained massage therapist will still do the massage, but this time, the chiropractor will have discussed your neck pain and any problems you might be having with them. Many people have found real relief from neck pain through chiropractic massage.

The Best Treatment for Neck Pain

When you need to find relief from neck pain and nothing you have tried previously seems to give you more than a few minutes of relief, spending some time with a chiropractor often times can fix this issue, and it doesn’t often return if you follow a healthy lifestyle.

Advertising

I’m certain that many of you are thinking about those awful videos with those loud cracking noises you’ve seen on social media, or you are recalling a news story which might have suggested that allowing a chiropractor anywhere near your neck might be a health hazard[3]. Nothing could be further from the truth.

You should try the other suggestions in this article before you head off to the chiropractor, but when all else fails, don’t let neck pain nag you day in and day out. Take steps to make an appointment, and you will be surprised at the results.

What Can a Chiropractor Do for Neck Pain?

Many people mistakenly believe that the only technique a chiropractor will use is a neck adjustment. Chiropractors are trained in a variety of methods that are designed to help you find the pain relief you are seeking.

A few of the methods a chiropractor might use include:

  • Cervical Manual Traction
  • Flexion-Distraction
  • Cervical Mobilization
  • Ultrasound
  • Cervical Drop Technique
  • Trigger Point Therapy

There are many more options, but your chiropractor should explain to you which techniques s/he intends to use and why[4]

The Bottom Line

If neck pain wreaks havoc in your life regularly, the best way to stop it is to identify the source and attack it from that angle.

Getting plenty of exercises, having a proper posture, and buying an office chair that provides plenty of support, as well as a regular stretching program, will keep your neck strong and flexible for many years to come.

More Tips on Healing Neck Pain

Featured photo credit: Christopher Campbell via unsplash.com

Reference

Read Next