Body Building Guru

Vitamin B12 for energy

Vitamin B12 is also known as cyanocobalamin or cobolamin and is a popular energy vitamin. It is used in a variety of foods and nutritional supplements and is involved in various body functions. Vitamin B12 is extremely important for the body as it is required for normal cell activity, DNA duplication and the synthesis of mood influencing substances. It is water soluble in nature and is a complex structured compound belonging to the B group of Vitamins with its cobalt content and is needed by the body in very small amounts. It helps support higher energy levels, mental stability and cognitive reactions. It has also been associated with lower homocysteine levels that help reduce the risk of heart disease.

Benefits of Vitamin B 12:
There are a number of benefits of this wonder miracle. It is needed by the body to produce and maintain red blood cells. It is known to stimulate the appetite, promotes overall growth of the body and releases energy. It helps in augmenting thought processes and prevents mental deterioration in older people. It also helps in preventing the outbreak of allergic reactions and cancer. One of its vital functions revolves around playing a major role in the metabolism of fats, proteins and carbohydrates.

When taken along with Folic acid and Vitamin B6, it helps in controlling the homocysteine levels which are known to increase the risk of coronary heart disease, stroke, Alzheimer’s disease and osteoporosis.

It is necessary for maintaining a healthy nervous system and helps in the production of DNA. It is also an effective cure for cyanide poisoning.

Deficiency:
The deficiency of Vitamin B 12 may result in negative hematological, neurological and gastrointestinal conditions. The signs of this deficiency include decrease in red blood cells, skin discolorations, fatigue, short breath, heart palpitations and decreased energy. The rising levels of homocysteine in the blood can be toxic to the brain and may result in decreased reflexes, tingling sensations, ringing in the ears etc. Severe deficiency of the nutrient may result in pernicious anemia also called Addisonian pernicious anemia. A chronic deficiency can also result in loss of sensation; adversely affect the peripheral nerves and the spinal cord.  Symptoms of the deficiency include stress, insomnia, memory loss, dementia, impotence and digestive issues. Gastrointestinal effects of the deficiency may include diarrhea, constipation, abdominal pain and a burning sensation on the tongue. Anorexia, weight loss and age-related hearing loss can also result out of this deficiency.

Food sources:
Vitamin B 12 can be found in various food sources such as the liver, meat, muscle, lungs, organ meats, fish, cheese, shellfish and milk. The processing of milk is likely to destroy the vitamin content.

Dosage:
The Recommended Dietary Allowance (RDA) is a minimum dosage that is required for the proper functioning of the body. For Vitamin B12 it is 3 mcg per day for both males and females.

Side Effects:
It is important for you to consult a registered medical practitioner before taking the vitamin supplement in order to determine if it is suited as per your body’s requirements or not. It is also essential for you to make a note of any allergies or ailments you might be suffering from such as diabetes, dermatological disease, depression, heart disease, cancers, hypertension etc. before taking the drug.  Taking alcohol in excess can impair the absorption of this vitamin. Toxicity might not be the immediate outcome of ingesting Vitamin B12, however, B12 injections may lead to skin problems.

Also, it must be kept in mind that people on a strict vegetarian diet require higher doses of the vitamin than those who consume animal foods. Some people suffer from pernicious (destructive) anemia, a problem characterized by the inability of the vitamin to be absorbed in the intestinal tract. This can be extremely harmful for the body.

For maximum benefits, it is recommended to take the vitamin with calcium, sodium, iron, potassium as well as vitamin C. Vitamin B12 needs at least 3 hours to be absorbed in the body whereas other water soluble vitamins are immediately absorbed.

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The importance of Vitamin Supplements

Vitamins are essential for the growth and development of the body. They are organic substances that act as catalysts in a number of body functions such as metabolism, synthesis of hormones, neurotransmitters, cell growth etc. They are not involved directly in the release of energy in the body but play a significant role at the backend. The body cannot carry any of its normal functions in the absence of any of the vitamins. They are required in an adequate quantity by the body for sustaining a long and healthy life. Vitamins cannot be absorbed without ingesting food. One requires a variety of foods in each meal to meet the recommended Dietary allowance (RDA) of vitamins on a daily basis. The body is incapable of manufacturing them or cannot make adequate amounts, thus, they must be taken in the form of vitamin supplements.

Vitamins help regulate the body’s metabolism, assist in the formation of bones and tissues and help in the synthesis of carbohydrates, proteins and fats. Vitamin supplements are the latest rage in the health and fitness industry owing to the fact that all the vitamins cannot be taken in regular meals without eating a variety of foods. These supplements are available in the form of tablets, capsules, gels and liquids. They can be taken routinely in fixed doses depending upon the specific needs of your body. Before taking any nutrient supplements, you must consult a registered medical practitioner in order to determine if it is required by your body or not. You must also consider any ailments or diseases you might be prone to such as diabetes, coronary heart disease, depression, asthma, osteoporosis, high blood pressure, anxiety, stress related disorders, arthritis, liver or kidney infection, gastrointestinal problems etc. before taking any product. You also need to take your present medical condition, family health history and allergies into consideration prior to taking additional nutrients. For instance, if you are pregnant, your vitamin intake might be more than that of a normal adult whereas, if you are shedding hair, you might require a particular vitamin to stop hair fall.

You must also try to avoid taking certain vitamins if you are on a specific medication as it might result in harmful reactions. It is also recommended that you follow the Recommended Dietary Allowance (RDA) dosage or one suggested by a physician. Taking certain vitamins in excess can lead to a number of side effects such as irregular heartbeat, digestive disorders, nausea, vomiting, headaches, anxiety, restlessness, toxicity, renal stones, liver damage etc.

Vitamin Supplements are also required in large quantities by older people. This is because the process of ageing reduces the body’s capability to absorb adequate amounts of vitamins from various foods. Children too, need sufficient vitamins and other nutrients on a daily basis. To meet the RDA of vitamins, minerals and other nutrients, one needs to eat a variety of foods in each meal which is not possible. Therefore, it is important to supplement the essential nutrients to avoid any deficiencies that can interfere with the process of growth and development in children leading to far reaching impacts at a later stage in life.

The supplements market is loaded with a variety of vitamin products specifically designed keeping in mind the needs of different individuals. You can find nutritional supplements for children, older people, pregnant women, those trying to recover from a long term illness or injury. You can also find supplements for individuals suffering from osteoporosis, hair loss, wrinkles, fatigue, pre menstrual syndrome and infertility.

It is important to consider the contents of any supplement before taking it. Taking the right supplements in an adequate quantity can help augment the process of repair of the daily wear and tear of the body, enhance cell growth, metabolism and immunity. Vitamins help reduce stress and increase the body’s capacity to fight the free radicals that impose harmful effects on the health of an individual such as cigarette smoke, pollution, ingestion of fats through junk foods etc.

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