How Does Vitamin B-12 Support Energy and Metabolism?

When you are feeling sluggish and slow what do you do? Many people turn to caffeine in the form of teas, coffees, and energy drinks. These methods may provide temporary relief, but if you feel tired because of a B-12 deficiency, caffeine won’t solve underlying problem. Lack of energy due to a B-12 deficiency is more common than you think. Nearly 40% of Americans are deficient in vitamin B-12.^[1]Since this B vitamin takes part in the production of red blood cells, nerve sheaths, and DNA, you’ll benefit from more than just improved energy levels.^[2] Many people have returned their B-12 levels to normal after being deficient for years. They report feeling more energized and mentally sharp. If you’ve ever considered taking a B-12 supplement to improve your thinking or wellness, then read on.

What Is Vitamin B-12?

B-12 is an essential water-soluble vitamin and is one of the eight B vitamins. While each of these B vitamins influences your health in unique ways, B-12 remains one of the most well-known vitamins. Your body can’t produce B-12 on its own, so you have to get it from food or supplements. Most adults need around 2.4 mcg of B-12 every day to maintain healthy levels.^[1]

Are You at Risk for a Vitamin B-12 Deficiency?

Consuming enough B-12 is easy. Plenty of supplements and foods will provide you with the right daily requirements, but finding out whether or not your body is absorbing the B-12 is a bit more complicated. Carefully calculating your B-12 intake on a daily basis is a great start, but it’s impossible to account for the absorption rate. The most abundant source of B-12 in food is meat and other animal products, which is why vegans have a higher risk for developing a B-12 deficiency. However, many grains, like breakfast cereals, are now fortified with B-12, and vegan B-12 supplements also provide active forms of the vitamin that can be readily used by your cells once absorbed from the digestive tract.^[3]

Ultimately, the only sure way to know if you are deficient in B-12 is by having a trusted healthcare provider check your B-12 levels. However, there are some common warning signs of B-12 deficiency. People who are deficient in B-12 may have difficulty walking, can develop yellow skin, experience muddled thinking, and have a sluggish metabolism.^[4]

How B-12 Supports Energy

The most common side effect of a B-12 deficiency is a persistent lack of energy. Not having the energy to do the things you want can seriously affect your mental and physical well-being, and, compounded over time, may lead to more serious health problems. B-12 works at a cellular level to address the cause of energy loss and will aid your body in regulating long-lasting, healthy energy levels.

There are several ways B-12 supports how energetic you feel. B-12 aids in the formation of the hemoglobin inside red blood cells. These hemoglobin molecules transport oxygen from your lungs to all of the cells in your body, including your muscles, brain, and lungs. Without enough B-12, hemoglobin production ramps down and everything in your body struggles to run with less available oxygen, which accounts for many of those feelings of fatigue and tiredness. In some cases, a lack of B-12 can even contribute to pernicious and macrocytic anemia, where the body is not able to make enough red blood cells or your red blood cells have a low hemoglobin concentration. Even before anemia, lack of B-12 impairs muscle capacity and exercise performance.^[5]

B-12 also regulates energy by helping metabolize food. When you eat food, your body must break it down into usable energy forms. B-12 plays a vital role in metabolizing the fats, proteins, and carbohydrates you consume into energy that your body can then use. Without the right amount of B-12, some of these fats and proteins may go unused and will only pass through your system.^[6]

How B-12 Supports Metabolism

B-12 is not unique in the role it plays in a healthy metabolism. In fact, all vitamins and minerals are involved, at some point, in metabolic reactions. Some are required as cofactors for enzymes. B-12 is a coenzyme, or a key, for an enzyme that leads to the production of succinyl-CoA, one of the steps of the Krebs cycle. Without adequate B-12, you are unable to harvest usable energy from the series of reactions that break sugar down. A consequence of not being able to break down glucose is high blood sugar, which comes with its own health concerns. B-12 is also involved in the metabolism of fats (fatty acids) and proteins. While B-12 won’t boost metabolism for people with normal B-12 levels, supplementation can be immensely beneficial for those that are deficient.^[7, 8, 9]

How to Get Your Energy & Metabolism Back to Normal

If you contend with low energy or a slow metabolism because of a B-12 deficiency, there is hope. You simply need to take in more vitamin B-12. Speak with your healthcare provider to rule out harmful organism overgrowth, poor digestion, or other issues that may hinder B-12 absorption. Harmful overgrowth in the gut microbiota can impede B-12 absorption by separating B-12 from the carrier molecule that protects it from the harsh environment of your digestive system.

To restore balance to your gut and encourage better B-12 absorption, consider a colon cleanse and gut reset. A probiotic supplement is another great option for restoring your gut to a healthier environment and supporting the friendly organisms that live inside your digestive system and help you absorb nutrients like B-12. Probiotics are especially important for older adults who often lack essential acids that are required to absorb B-12.^[9, 10]

Global Healing Center offers the highest quality vegan sourced B-12 supplements available. VeganSafe™ B-12 is a blend of methylcobalamin and adenosylcobalamin, the two most bioactive and easily absorbed forms of vitamin B-12.

Do you take a B-12 supplement? How does it help you? Leave a comment below and share your thoughts with us.

References (11)

1. Allen, L.H. “How common is vitamin B-12 deficiency?” Am J Clin Nutr. (2009).


2. “Office of Dietary Supplements – Dietary Supplement Fact Sheet: Vitamin B-12.” National Institutes of Health. U.S. Department of Health and Human Services, n.d. Web. 02 May 2017.


3. Antony, A.C. “Vegetarianism and vitamin B-12 (cobalamin) deficiency.” Am J Clin Nutr. 2003;78(1):3-6.


4. Skerrett, Patrick J. “Vitamin B-12 deficiency can be sneaky, harmful.” Harvard Health Blog. N.p., 18 Oct. 2016. Web. 02 May 2017.


5. Lukaski, Henry C. “Vitamin and mineral status: effects on physical performance.” Nutrition, Volume 20, Issue 7. (2004): 632-644.


6. Gropper, Sareen Annora Stepnick, Jack L. Smith, and Timothy P. Carr. “Advanced nutrition and human metabolism.” Boston, MA: Cengage Learning, 2016. Print.


7. Froese, D. Sean, and Roy A. Gravel. “Genetic Disorders of Vitamin B-12 Metabolism: Eight Complementation Groups – Eight Genes.” Expert Reviews in Molecular Medicine 12 (2010).


8. Chow, Bacon F., and Howard H. Stone. “The Relationship Of Vitamin B12 To Carbohydrate Metabolism And Diabetes Mellitus.” The American Journal of Clinical Nutrition 5.4 n. pag. Web. 5 May 2017.


9. Pelley, John W., Edward F. Goljan, and John W. Pelley. “Biochemistry.” 1st ed. Philadelphia, PA: Mosby/Elsevier, 2011.


10. Albert M.J., Mathan V.I., Baker S.J. “Vitamin B-12 synthesis by human small intestinal bacteria.” Nature. (1980): 781-782.


11. Bender, A. Douglas. “Effect Of Age On Intestinal Absorption: Implications For Drug Absorption In The Elderly.” Journal of the American Geriatrics Society 16.12 (1968): 1331-339. Web.

Study Reveals Yet Another Reason to Limit Kids’ Screen Time

There is ample research which should give parents pause when considering whether to let the TV babysit their kids. One study even suggests that too much tube time can lead to poor bone health later on.

I don’t like to bash TV. A decade ago, I worked with teen moms and their babies in a group-home setting, and nothing seemed to calm the little ones quite like Baby Einstein videos. Those videos also had a soothing effect on my nieces and nephews when they were babies.

Baby Einstein videos are both colorful and educational, and they benefit adults, too, by helping them to not lose their minds.

However, in excess, TV can be very harmful to children, both physically and psychologically. The evidence is overwhelming.

Science says you can tell the difference between children who were regularly being read to in infancy and children who were entertained by a TV or some other form of electronic screen by how talkative they are.

The interactive activity of reading to a child tends to produce “chattier” kids, whereas kids who are left to zone out in front of the boob tube don’t have as much to say. This is because children who are read to end up developing better language skills.

Last year, a study presented at the Pediatric Academic Societies annual meeting revealed that kindergarten-age children who watched more than an hour of TV a day were 39% more likely to become overweight and 86% more likely to be obese by the time they entered 1st grade.

Yet another study, published in 2013 by Public Health England, showed that British kids who spent most of their time in front of TVs and computer screens had more depression and anxiety, and limited social interaction and physical activity. [1]

The latest study, known as the longitudinal Raine study, followed 2,900 prenatal clinic patients enrolled in utero by their mothers. Researchers checked the children at birth and then at 1, 2, 3, 5, 8, 10, 14, 17, and 20 years of age.

Complete data were provided on TV watching, bone mass, physical activity, serum 25-hydroxy vitamin D, dietary calcium intake, smoking habits, and alcohol consumption of 1,181 individuals in the 2,900 cohort.

Parents reported their child’s TV-watching habits at ages 5, 8, and 10 years of age. The children self-reported at ages 14, 17, and 20.

Participants who consistently watched 14 hours of TV per week were found to have lower bone mineral content than those who watched less TV, even after researchers adjusted for physical activity, height, body mass, calcium intake, vitamin D levels, alcohol, and smoking, all at age 20. [2]

The authors wrote:

“Since attainment of optimal peak bone mass is protective against osteoporosis later in life, reducing sedentary time in children may have long-term skeletal benefits.” [2]

The researchers believe that healthy bone growth may be adversely affected by the high- fat and high-sugar foods that typically go hand-in-hand with long hours of TV watching. [1]

It’s also possible that spending large amounts of time sitting motionless could cause systemic changes in bone metabolism, as often seen in bed rest studies.

It’s understandable that a child may not want to play outside on a 95-degree day, but the dog days of summer shouldn’t be spent in front of the TV. Opt for a trip to the pool, or find an indoor activity that requires your child to concentrate and move around a little.

Sources:

[1] HCPLive.com

[2] ScienceDaily

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About Julie Fidler:
	Julie Fidler is a freelance writer, legal blogger, and the author of Adventures in Holy Matrimony: For Better or the Absolute Worst. She lives in Pennsylvania with her husband and two ridiculously spoiled cats. She occasionally pontificates on her blog.

Metabolism and the Thyroid

Often referred to as the “master gland,” the thyroid manages important body processes, including protein creation, energy levels, and metabolism. Because metabolic output is often related to body mass, proper thyroid function is instrumental when you’re trying to regulate your body weight. Thyroid deficiencies can lead to weight gain or problems such is hypothyroidism, which is a lack of thyroid hormones and commonly is preceded by iodine deficiency. ^[1]

Thyroid, Hormones, and Metabolism

The thyroid manufactures two very important hormones, T3 and T4, which are critical to controlling the body’s metabolic rate and the key ingredient in these hormones iodine.  When the body suffers from an iodine deficiency, production of these hormones ceases, your metabolism crashes, and weight gain is inevitable.  This offers insight into why persons who suffer from hypothyroidism have a difficult time losing weight.  They lack the energy to exercise, and even with proper diet, their metabolism may be too slow to burn fat. Thyroid hormone levels and body weight have a relationship that quickly becomes cumulative and can easily spiral out of control. Spain’s Hospital Regional Universitario Carlos Haya reported decreases in thyroid hormones when body mass increases. They surmised the change in hormone levels are influenced by increased body mass, rather than vice versa. ^[2]

Iodine is to the Thyroid as Gas is to a Car

Boosting iodine levels in the body may help stimulate the thyroid and support proper thyroid function.  There are two simple methods to getting enough iodine. Eat foods that are rich in iodine; or invest in a high quality, natural iodine supplement.  Across the board, research strongly supports iodine supplementation for those with thyroid problems. Italy’s Department of Internal Medicine and Diabetes Center at the Catholic University arranged a study to examine the relation of thyroid function and insulin sensitivity following bariatric surgery. BPD increases the prevalence hypothyroidism which can hinder iodine absorption. Iodine supplementation was recommended for patients who reported thyroid discrepancies. ^[3]

Iodine Intake Must be Adequate and Planned

There are a number of foods that will naturally boost the body’s level of iodine.  Organic yogurt (Greek is best), which has exploded in popularity in recent years, is also an excellent source of probiotics.  Strawberries and cranberries are also rich in iodine, as are dairy products, though you should be careful here; I commonly recommend avoiding pasteurized milk.  Potatoes and organic navy beans are two vegetables you can integrate into your diet to increase iodine levels; and kelp, an edible sea vegetable, has the highest concentration of iodine on the planet.

In addition to eating more iodine rich foods, iodine supplements can boost the iodine levels in our bodies.  Generally, there are four types of iodine supplements that offer maximum benefit to the thyroid gland: nascent iodine, transformative Nano-colloidal detoxified iodine, Lugol’s solution iodine, and potassium iodine.  I recommend transformative Nano-colloidal detoxified iodine. This does more than just support thyroid function and optimal metabolism.  Since the body uses iodine for much more than hormone production, a high quality supplement supports the body in other ways too,including neurological health. The Institute of Food, Nutrition and Health at Switzerland’s Swiss Federal Institute of Technology, in a meta-analyses of iodine deficient populations, found such populations experience an average reduction in IQ of 12-13.5 points below the norm! ^[4]

References (4)

1. Gessl A, Lemmens-Gruber R, Kautzky-Willer A. Thyroid disorders. Handb Exp Pharmacol. 2012;(214):361-86. doi: 10.1007/978-3-642-30726-3_17. Review.


2. Soriguer F, Valdes S, Morcillo S, Esteva I, Almaraz MC, de Adana MS, Tapia MJ, Dominguez M, Gutierrez-Repiso C, Rubio-Martin E, Garrido-Sanchez L, Perez V, Garriga MJ, Rojo-Martinez G, Garcia-Fuentes E. Thyroid hormone levels predict the change in body weight: a prospective study. Eur J Clin Invest. 2011 Nov;41(11):1202-9. doi: 10.1111/j.1365-2362.2011.02526.x. Epub 2011 Apr 7.


3. Gniuli D, Leccesi L, Guidone C, Iaconelli A, Chiellini C, Manto A, Castagneto M, Ghirlanda G, Mingrone G. Thyroid function and insulin sensitivity before and after bilio-pancreatic diversion. Obes Surg. 2010 Jan;20(1):61-8. doi: 10.1007/s11695-009-0005-6. Epub 2009 Nov 3.


4. Zimmermann MB. The effects of iodine deficiency in pregnancy and infancy. Paediatr Perinat Epidemiol. 2012 Jul;26 Suppl 1:108-17. doi: 10.1111/j.1365-3016.2012.01275.x. Review.