Feeling low-energy? You could be among the estimated 3.6% of Americans who are deficient and 12.5% who get insufficient amounts of vitamin B12.
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00:00Feeling low energy? You could be low in vitamin B12.
00:04An estimated 3.6% of Americans are deficient,
00:07and 12.5% get insufficient amounts of the chemical.
00:11The first step in addressing low energy is to consult your doctor,
00:14a tip from Dr. Elizabeth Sharp, internist and medical director
00:17at Health Meets Wellness in New York City.
00:19As she previously told Fortune,
00:21she recommends undergoing a series of tests before considering supplements.
00:25This is especially important for vegans and vegetarians,
00:27for whom B12 deficiency can be more common.
00:30But what exactly does vitamin B12 do?
00:32According to the National Institutes of Health,
00:34vitamin B12 is a nutrient that helps keep your body's blood and nerve cells healthy,
00:38and helps make DNA, the genetic material in your cells.
00:41It also helps prevent megaloblastic anemia,
00:44a blood condition that may be the culprit behind someone feeling tired and weak.
00:48In addition to weakness and fatigue,
00:50a B12 deficiency may also prompt a slew of other symptoms,
00:53depending on the severity, including pale skin, heart palpitations,
00:57loss of appetite, weight loss, infertility,
01:00tingly hands and feet due to nerve problems, balance issues,
01:04depression, confusion, dementia, poor memory, and mouth soreness.
01:09Everyone requires a certain amount of B12, depending on their age.
01:13This starts with half a microgram per day for infants,
01:16and up to 2.4 micrograms for teens and adults,
01:19and even more for women who are pregnant or breastfeeding.
01:22B12 is found in a wide array of animal-based foods,
01:25as it's produced by a gut bacteria that is then accumulated in the muscle tissue of most herbivorous animals,
01:30including fish, cows, chickens, and some shellfish.
01:34Many livestock are supplemented with B12 through their feed.
01:37When absorbed by the animal, it's then passed on to people who eat animal-based products,
01:41such as dairy and meat.
01:43Vitamin B12 is also found in plant-based sources,
01:45including some mushrooms, seaweed, and nutritional yeast.
01:48Still, it's not enough to fortify vegans,
01:50who, in particular, should consider being tested for deficiency and supplementing their intake.
01:55Kathy Danahy, a doctor of pharmacy, a dietary supplement researcher,
01:59and professor at the University of California,
02:01explains that certain groups are also more prone to vitamin B12 deficiency.
02:05As she told Fortune, this includes folks with pernicious anemia,
02:08an autoimmune disorder that prevents B12 absorption,
02:11and those who frequently use over-the-counter stomach acid reducers, like famotidine,
02:16which reduce the stomach acid needed to release B12 from animal protein.
02:20While B12 supplements may be a great option for those looking to increase their intake,
02:24consumers should be selective when making their purchase.
02:27Jolene Brighton, a naturopathic endocrinologist, told Fortune,
02:30Be wary of supplements that are far cheaper than the rest or look like a good deal.
02:34Often, these are using poor-quality ingredients,
02:36and in some cases, because they're not regulated, they won't actually have what the label lists.
02:41To help avoid such risks,
02:43Danahy suggests starting by speaking with your health care provider
02:45or registered dietician who is well-versed in supplements.
02:48Then, when you're ready to buy, be sure to do some research, especially on the brand.
02:53Danahy noted,
02:54A question that I get asked fairly frequently is,
02:56Is this brand that I'm taking a good brand?
02:59Consumers may want to consult the NIH Office of Dietary Supplements,
03:02as well as subscription-based sources, such as Consumer Lab,
03:05which charges a fee for access to its test results,
03:08which looks into issues ranging from possible contaminants
03:10to making sure a supplement contains what it claims to.
03:13Vitamin B12 can be found in multivitamins, B-complex supplements,
03:16and by itself in a B12 supplement.
03:18But research has not shown that any form of supplemental vitamin B12 is better than others,
03:23according to the NIH.
03:24The federal agency also notes that some come in doses much higher than recommended amounts,
03:28such as 500 micrograms or 1,000 micrograms,
03:31but because your body absorbs only a small percentage,
03:34those doses are considered safe.
03:36According to the NIH,
03:38Vitamin B12 can be prescribed as an injection,
03:40particularly for those who have absorption issues or have undergone gastric surgery,
03:44since the shots bypass the digestive system, according to Medical News Today.
03:48Prescription nasal sprays and IV infusions are also available,
03:51though opinions on safety and effectiveness of the IV delivery are mixed.
03:55But finally, Danahy stressed that however you opt to supplement yourself,
03:58the only reason it would improve energy would be if you're correcting a deficiency.
04:07For more information, visit www.fema.gov