Vitamin B12 is a necessary nutrient for the proper functioning of the body. It is in charge of many functions, including DNA synthesis, nerve function, and red blood cell formation. Despite the fact that it can be found in a variety of foods, Vitamin B12 deficiency is a common issue, particularly among vegetarians, vegans, and older adults.
When the body lacks Vitamin B12, it can cause a variety of debilitating and dangerous symptoms. Fatigue, weakness, and tingling in the hands and feet are the most common symptoms of Vitamin B12 deficiency. If left untreated, these symptoms can worsen over time, leading to more severe symptoms such as depression, memory loss, and even dementia.
A lack of vitamin B12 can also have an impact on the digestive system, causing constipation, loss of appetite, and weight loss. It can cause anemia, a condition in which the body does not have enough red blood cells to carry oxygen to the tissues, in severe cases.
One of the most concerning aspects of Vitamin B12 deficiency is how difficult it is to detect. Many of the symptoms of Vitamin B12 deficiency are similar to those of other conditions, making it easy to misdiagnose. As a result, it is critical to recognize the symptoms of Vitamin B12 deficiency and seek medical attention if you suspect you may be deficient.
History
Vitamin B12 was discovered in the 1940s when researchers discovered that it could cure pernicious anemia, a severe form of anemia caused by a lack of absorption of Vitamin B12 from food. Since then, scientists have discovered a plethora of additional health benefits associated with Vitamin B12, including its role in muscle health.
How it Works
Vitamin B12, also known as cobalamin, is a water-soluble vitamin that is necessary for a variety of bodily functions. One of Vitamin B12's most important functions is its role in the formation of red blood cells, which are responsible for transporting oxygen throughout the body. Without enough Vitamin B12, the body cannot produce enough red blood cells, resulting in anemia.
Vitamin B12 is also important for nerve function. It is required for the proper operation of the nervous system, which includes the brain and spinal cord. Vitamin B12 is required for the formation of myelin, a protective sheath that surrounds nerve fibers and aids in nerve impulse transmission. Nerve function can be impaired if there is insufficient myelin, resulting in symptoms such as tingling, numbness, and weakness in the hands and feet.
Vitamin B12 also plays an important role in energy production. Vitamin B12 is required for the metabolic process, which converts food into energy. Without enough Vitamin B12, the body cannot efficiently convert food into energy, resulting in fatigue, weakness, and decreased physical performance.
Vitamin B12 also aids in the breakdown of homocysteine, an amino acid that can build up in the body and raise the risk of heart disease. Along with folate and vitamin B6, vitamin B12 aids in the breakdown of homocysteine and its conversion into non-toxic substances.
Finally, vitamin B12 is required for the synthesis of DNA, the genetic material that comprises our cells. Without enough Vitamin B12, the body is unable to produce enough DNA, resulting in cell damage and a variety of health issues.
Studies and Results
Numerous studies have been conducted to examine the effect of Vitamin B12 in improving muscle function and strength. For eight weeks, 40 healthy young men were randomly assigned to receive either a Vitamin B12 supplement or a placebo, according to a study published in the Journal of the International Society of Sports Nutrition. Participants who took the Vitamin B12 supplement had significantly greater muscle strength and endurance than those who took the placebo. The researchers concluded that supplementing with vitamin B12 may improve physical performance in healthy young men.
Another study published in the European Journal of Applied Physiology involved 24 elderly people who were randomly assigned to either a high dose of Vitamin B12 or a placebo for six months. Participants who took the Vitamin B12 supplement had significantly better muscle function and balance than those who took the placebo. The researchers concluded that supplementing with vitamin B12 may help to reduce the risk of falls and fractures in older adults.
Researchers analyzed the results of 10 randomized controlled trials that investigated the effects of Vitamin B12 supplementation on physical performance in older adults in a meta-analysis published in the Journal of the Academy of Nutrition and Dietetics. The studies included 368 people and used various dosages of Vitamin B12 supplements. The study discovered that taking Vitamin B12 supplements was linked to significant improvements in physical performance measures like walking speed, balance, and muscle strength.
Recommended Dosage
The recommended daily intake of Vitamin B12 varies depending on age and gender. For adults, the recommended daily intake is 2.4 micrograms per day. However, athletes and fitness enthusiasts may require higher doses to support their muscle health.
Conclusion
Vitamin B12 is an essential nutrient that helps to promote muscle function and strength. Vitamin B12 can benefit athletes, bodybuilders, and anyone looking to improve their muscle health. You can improve your muscle health and physical performance by including Vitamin B12-rich foods in your diet or taking a supplement.
References
Smith AD, Refsum H. Vitamin B-12 and cognition in the elderly. Am J Clin Nutr. 2009;89(2):707S-711S. doi:10.3945/ajcn.2008.26947E
Barringer TA, Kirk JK, Santaniello AC, Foley KL, Michielutte R. Effect of a multivitamin and mineral supplement on infection and quality of life. A randomized, double-blind, placebo-controlled trial. Ann Intern Med. 2003;138(5):365-371. doi:10.7326/0003-4819-138-5-200303040-00007
Watanabe F, Katsura H, Takenaka S, et al. Dried green and purple lavers (Nori) contain substantial amounts of biologically active vitamin B(12) but less of dietary iodine relative to other edible seaweeds. J Agric Food Chem. 1999;47(6):2341-2343. doi:10.1021/jf981261s
Allen LH. How common is vitamin B-12 deficiency? Am J Clin Nutr. 2009;89(2):693S-696S. doi:10.3945/aj
