The Energy Disruptor
This common vitamin deficiency makes you sad, anxious, weak, and insufferable. Let's fix that.
When researchers studied over 160,000 vegans and vegetarians, they discovered an alarming trend: their mental health was not good. They were twice as likely to take medication for mental illness, three times as likely to consider suicide, and had higher rates of depression, anxiety, mood swings, and mental fatigue.
But why? Most evidence points to dietary deficiencies in iron, omega-3s, and especially vitamin B12. According to studies, 73% of vegans have a deficiency or insufficiency of B12 because it's naturally found in animal products. Among non-vegans, 15% of US adults have low levels, and it's closer to 30% in older adults.
Let's take a quick look at what B12 does and where to get it.
What Does B12 Do Anyway?
- B12 plays a crucial role in producing red blood cells. Deficiency leads to megaloblastic anemia, characterized by fatigue and weakness.
- It's essential for DNA production, which is necessary for cell division and renewal.
- It maintains the myelin sheath, the protective covering around nerves, supporting brain health and reducing the risk of neurological issues.
- B12 supports the metabolism of fats and proteins and plays a role in energy production by helping convert carbs into glucose.
What are the Signs of Low B12?
The Mental Stuff
Mood changes, depression, anxiety, cognitive decline, low motivation or apathy, brain fog and inability to focus, emotional flatness, irritability, and even paranoia.
How the heck does B12 affect all those things? In part by synthesizing serotonin and dopamine, crucial for regulating mood and emotional balance. B12 also helps break down homocysteine, an amino acid that can increase the risk of mood disturbances and cognitive impairment when it's too high.
The Physical Stuff
Fatigue and weakness, tingling/numbness in the extremities, and (weirdly) tongue inflammation.
How Much B12 Do I Need?
On paper, not that much. The recommended daily intake is about 2.4 mcg. However, people with digestive problems have a hard time absorbing it.
Certain common drugs also interfere with absorption or utilization, including drugs that reduce stomach acid (Prilosec, Nexium, Prevacid), H2 receptor antagonists (Zantac, Pepcid), metformin, oral contraceptives, antibiotics, nitrous oxide (which inactivates B12), certain cholesterol-lowering drugs, and more. Alcohol also depletes B12, which is why many take it as a hangover helper.
What Foods Contain B12?
Liver (75 mcg) and clams (84 mcg) contain the most. You're certainly covered there. But luckily, less divisive foods also have it:
- Beef: 1.5 mcg per 3-ounce serving
- Fish: Tuna has 2.5 mcg per 3-ounce serving. Salmon and trout have about double that.
- Milk and Yogurt: About 1.2 mcg per cup
- Cheese: 0.9 mcg per ounce
- Eggs: About 0.6 mcg per large egg
Why Do Supplements Contain So Much B12?
Anecdotally, people say B12 gives them energy, focus, and alertness. Supplemental B12 certainly does that if you're correcting a deficiency. Studies on mega-doses are limited, but people report cognitive-enhancing effects.
B12 does play a role in how most people perceive "energy." B12 is involved in converting food (particularly carbs) into glucose, which your body uses for energy. So, while B12 itself doesn't "give you energy," it does support metabolic processes that sustain energy production. B12's effect on nerve cell health also supports mental clarity.
Energy drinks often contain enormous amounts of B12. For people with digestive issues or for those taking drugs that interfere with B12, these mega-dosages ensure they're getting enough. Plus, since B12 is water-soluble, any excess is excreted rather than stored in the body, so it's virtually impossible to "overdose."
As a bonus, a lot of people today are avoiding artificial dyes and food colorants. B12 is naturally bright red, or pink when watered down. Adding it to energy drinks means manufacturers don't have to include artificial colors.
What Form of Supplemental B12 is Best?
Methylcobalamin is the naturally occurring, active form of B12. It's the most bioavailable. Other forms, like cyanocobalamin, are artificial and must be converted into methylcobalamin in the body. Cyanocobalamin can also cause some people to develop rashes or acne. So, stick to methylcobalamin.
Sublingual methylcobalamin works very well. If you're an energy drink fan, Spike Energy Drink (Buy at Amazon) and Colorado Crush (Buy at Amazon), contain 1000 mcg of methylcobalamin B12.
Reference
- Dobersek U et al. "Meat and mental health: a systematic review of meat abstention and depression, anxiety, and related phenomena." Crit Rev Food Sci Nutr. 2021;61(4):622-635. PubMed.
