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All About Vitamin B12- Your Questions Answered

All About Vitamin B12- Your Questions Answered

by Pooja Ramakrishnan in News


Introduction

Vitamin B12, also called methylcobalamin is derived from cyanocobalamin - which is what is mostly found in fortified foods or supplements. But, Vitamin B12 in general is a water soluble protein, as we all know and it has plenty of functions to fulfil in the body. Some of the most crucial functions are to ensure that normal red blood cells are produced in the bone marrow, to help neurons function well and in DNA synthesis itself. Vitamin B12 is also a part of many enzymatic complexes, to protect eyes from degenerative disease and is very much necessary for energy production. It is the last quirk that determines when this supplement should be taken in a day. Let us look at the 5 major concerns regarding regular supplementation with Vitamin B12, below-

Concern No. 1- How to take Vitamin B12 for best absorption?

You should ideally be getting Vitamin B12 from food sources, but if you have been asked to supplement, then try doing so first thing in the morning, with just water. This way, there is better absorption and you will also notice an uptick in your energy levels after a few days.

Concern No. 2- Is it better to take B12 with or without food?

If you are worried about timing your supplements right, then you can try eating them 30 minutes to an hour BEFORE a meal, or at least a couple hours AFTER one. But, like we said, on an empty stomach is cool too. 

Concern No. 3- Should B12 tablets be taken daily or weekly?

Tablets can be taken everyday and the dosages normally available include 500 mcg to 1000 mcg- and you may be asked to take them twice a day. Tablets are normally NOT recommended on a weekly basis. Instead, you may be given a B12 injection or shot- to help raise levels, if you are very deficient or are highly symptomatic. 

Concern No. 4- How long does it take for B12 tablets to work?

This mainly depends on what levels you were at, before starting with supplements. If your B12 levels were very low, then you could take longer to see results, but in general, it takes about 2 weeks or slightly longer for you to see any major improvement. If you take tablets after an injection, it is much quicker. 

Concern No. 5- B12 tablets for vegans and vegetarians-

Vitamin B212 is abundantly found in animal based foods like meat, shellfish, fish, daily products, nutritional yeast etc.. and is rarely found in plant based foods. So, you may be deficient, especially if you are vegan or vegetarian in a few cases. Some foods are fortified- like cereals or plant milks, but not so often here in India. You can hence supplement with Vitamin B12 after you talk to a doctor. 

Conclusion

Vitamin B1 is very important for multiple bodily processes to occur seamlessly- like blood cell formation, prevention of anemia, for producing energy in a consistent manner, for good neuronal and brain health, for the eyes and for various other enzymes to work normally. Vitamin B12 is also good for your skin by helping it retain moisture. Most importantly, it helps in DNA synthesis, in protein metabolism and breakdown of fatty acids. If you face issues like muscle weakness, numbness, a tingly feeling in the limbs, have heart issues, unexplained weight loss and related symptoms, then you should talk to a doctor and see if you have some deficiency that needs to be dealt with, ASAP! 

FAQs

1. What is the best time of day to take B12 tablets—morning or night?
Taking Vitamin B12 in the morning is your best shot at getting all the goodness for the day and to keep you going. This is because it is necessary for energy production in the body. Plus, having it with water on an empty stomach is best to kickstart absorption. 

2. Can I take B12 tablets along with other vitamins and supplements?
Don’t take Vitamin B12 with Vitamin C- which is another water soluble vitamin. They can compete with each other. Instead, take some VItamin C after a couple hours, to get the maximum results from both. 

3. Does taking B12 at night affect sleep or energy levels?
Taking B12 at night may disrupt melatonin levels- leaving you feeling restless and not being able to sleep properly. So, take the capsule in the morning. 

4. Are there specific conditions where B12 intake should be adjusted?
Yes, B12 is found in foods of animal origin- so if you are vegan or vegetarian- you could be deficient. If you have had gastric bypass surgery or have a chronic gut condition like Crohn’s, IBS, etc. absorption may be affected- leading to low reserves of Vitamin B12 in the body. Also, having pernicious anemia can mean that your stomach won’t be able to produce the required intrinsic factor that will help with B12 absorption in the gut. 

5. Is it safe to take B12 supplements long-term?
Vitamin B12 is water soluble, which means it is not stored in the body and is excreted via urine with ease. This is why reserves need to be replenished continuously. But, if you keep supplementing with B12 alone, you may get deficient with the other vitamins in the B group. Instead, taking a B-complex - which contains all B group vitamins is a better option. 

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Top 5 Supplements for Brain Health and Longevity

Top 5 Supplements for Brain Health and Longevity

Introduction There are plenty of supplements that promise everything- from improving vitality to making you look youthful. It is however a basic concept that eating well and drinking lots of water will help way more than popping just these supplements alone. The brain needs a lot of good quality nutrition and energy to perform at its peak. Since these cells work always - even during sleep, they produce a lot of metabolic waste and other byproducts which can be damaging in some aspects. These cells are particularly more susceptible to oxidative damage. So, nutrients or compounds that can decrease the rate of oxidative damage and improve circulation to the blood are the best ones for your consideration.  What Supplements Help Maintain Brain Health As You Age With a greater incidence in the occurrence of chronic illnesses like diabetes, hypertension, neurodegenerative disease and poor lifestyle choices, circulation to the brain gets affected- which means that the brain won’t get as many nutrients as needed. So, one approach that scientists are researching on extensively is how to improve circulation and also provide enough nutrition, so both goals are achieved in one go. The main issue with drugs and supplements is that they need to cross the blood brain barrier- a thick layer of cells and vasculature that function like the gatekeepers of the brain. They allow only certain small sized molecules to enter and exit the brain. This is also why it is important to choose the right kinds of supplements, as all molecules cannot gain entry into the brain. That said, the ones that do work well have been covered below-  Vitamins D, C and E- They show potent antioxidant activity. Studies have shown that people with depression, dementia etc. have low levels of Vitamin D, though the clear link between these 2 factors has still not been established yet. Vitamins C and E help reduce oxidative damage to cells in the brain.  The B group of vitamins is also very essential for good cellular function and red blood cell health. Good quality blood cells means they have the capacity to bind to oxygen and nutrients better, which is how the brain will get the resources to work well. Choline especially, which is Vitamin B4 is good for blood circulation and improves cognition and memory, according to few studies.  Zinc is an important mineral, like selenium and magnesium for brain health. But research is a little fragmented- supplementing with zinc helps improve spatial memory, attention span and thinking in kids, but not as much in adults.  Apigenin, resveratrol and trimethylglycine (TMG) are supplements that reduce inflammation and promote better cellular function.  They also help reduce brain fog related symptoms, helping you perform better at work. They also help promote better sleep quality, reduce stress and help you feel better overall.  Trans-resveratrol is the more active form of resveratrol that can enter cells better and work its magic and studies have shown that it is super helpful for menopausal women.  Omega-3 fatty acids help fight against dementia- and studies have shown that people with Alzheimer’s disease benefit the most with supplementation. You can also get them from your diet, but you need to consume good quality fats like fish, soybeans, edamame and nuts.  These are all natural supplements for brain longevity and mental clarity.  Nootropics are brain friendly compounds that are synthesised chemically, or can be derived from natural sources. The most effective nootropics for brain health and longevity which are well known include caffeine, adderall, ritalin, choline, amino acids like tyrosine and L-theanine and ginseng respectively. They have been used for many decades by health enthusiasts, while some of them are prescription meds. Conclusion Nootropics and brain supplements are good for people who want to sleep better, think better and improve their daily quality of life. The dosage of all of thes ec compounds has been studied, but not as extensively. Safe doses have however been ascertained and they are present as easy to consume capsules or gummies. It is always a good idea for you to first try the lowest dosage if possible- just to see how you react to it. Some of them are addictive too, so you may need to stop them and then start taking them again after a break. Nootropics are a sensible choice if you are above your 30s and find that life is hectic and becoming more and more unmanageable. Remember this though- all nootropics are not equal and you need to think long and hard before you start taking them.  FAQs 1. What are the top supplements recommended for enhancing brain health? Supplements that prevent cell death due to oxidation, or reduce the activation of such pathways, molecules or compounds that are found in the cellular membranes of cells in the brain  and vitamins or mineral supplements are good choices. Fish oil, Vitamins B9, B12, B6, zinc, magnesium, choline, serine, resveratrol, TMG and apigenin are all well known supplements in this regard.  2. Are there specific supplements that are particularly effective for older adults? Older adults need a lot of Vitamin D, A, B group, E and omega-3 fatty acids. These help cells perform better and reduce oxidative damage. Magnesium and creatine are also good for better energy and mood enhancement.  3. How often should I take supplements for brain health? Most of these supplements have to be taken everyday. You can choose when to take them or talk to your doctor about it.  4. Are there any potential side effects of taking brain health supplements? Some people may be allergic to the ingredient or active compound in the supplement and develop issues like hives, rapid heart beat, breathing issues and skin rashes, diarrhoea etc. among other conditions. The right dosage also matters.  5. How long does it take to see the effects of brain health supplements? Doctors will tell you that there is no quick fix with supplements. You need to eat well and take these pills or capsules for at least 3 months, to be able to notice any positive change in your day or routine. It may take longer if you are already deficient in a few of these vitamins or minerals.   

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What Is The Importance Of A Balanced Diet For The Body?

What Is The Importance Of A Balanced Diet For The Body?

Introduction  The basic definition of a ‘balanced diet’ is pretty well known- the dietary choices you make on a daily basis need to nourish your body and mind. So, nourishment essentially means eating good quality food that will help your body and mind grow well. But how many of us actually care enough to think twice about what we put into our bodies? We come up with different excuses- one more creative than the last one- busy day, need a good drama to watch or I can’t eat, I have no time to eat a meal and the most ridiculous one yet- all food options seem too healthy. Diet culture now is so bad that eating a properly planned meal means you are ‘dieting’, while eating tasty junk is the new normal! Why Is A Balanced Diet Important For Health? This question is literally a no-brainer, in our opinion. Good food means more nutrients, which translates to your cells and bodily functions working well. Now, what’s not to like about the whole process? Except, nutritious food is not that easy to come by these days. It is like the popular saying ‘Eat anything that comes from a plant, not something that is MADE at a plant’. As for answering the no-brainer- it is simple. Your body needs a variety of nutrients for it to function well- vitamins, minerals, energy resources in the form of carbohydrates and fats, protein to help with healing and regeneration and fiber, along with water to make everything move smoothly within the gut. We have hundreds of cell types- each performing highly specialised functions, which means their nutritional needs are also going to be very specific. But, generally speaking, they get all they need from the food we eat- and that is only if we consume a large variety of foods, often.  Eating a varied, well planned diet has a number of advantages, some of which have been listed below- To combat brittleness in bones and to make them strong, yet flexible. To help improve your ability to stay infection free To help your brain perform well- and it does a lot everyday! To prevent brain fog, fatigue and general meh-ness, you need to eat everyday. That is how a balanced diet improves mental health in the long run.  To help your heart beat well and regularly- and to ensure that blood supply is good in the body. To ensure that your bone marrow has enough resources to make blood- which is a life giving fluid. To help your skin stay elastic and maintain its barrier function exceptionally, while looking plump and dewy. To help your cells get energy from the food you eat, and to help the gut derive proper nutrition by absorption. To allow your body time and space to heal from wounds or any other inflammatory situations, provided they are not very chronic in nature. For your joints to move well and to stay lubricated and strong For men and women- fertility and wellness is a big priority and good food can help you achieve serious health goals.  Food is good for your lungs- as they keep working from the day you are born till you die. Don’t you want to keep them functioning well enough always?  Your liver is the major organ tasked with detoxification and breaking down of a lot of components in the body- some harmful but most benign. Since it is a stressful job, providing good resources from healthy food can help your cells regenerate better and work well.  How To Maintain A Balanced Diet Daily- The mantra is simple- like Mark Twain once said- “The only way to keep your health is to eat what you don't want, drink what you don't like, and do what you'd rather not.” This means if you don’t like your veggies and fruits- make a conscious effort to include them everyday. 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Antioxidant rich foods are great in helping the brain repair itself. 4.What happens if I don't eat a balanced diet?You will have to deal with a; lot of chronic illnesses like diabetes, hypertension, obesity, feel tired almost always, poor immunity and weight management related issues, among other concerns. 5.How can a balanced diet help with weight management?A well planned meal can help you feel full for longer so that you won’t snack in between.

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Proven Tips to Live a Longer, Healthier Life

Proven Tips to Live a Longer, Healthier Life

Introduction A healthy long life requires the addition of a few choice ingredients and many other spices and condiments- which can essentially help enhance the quality of your life on a daily basis. The well known basic ingredients include diet, dealing with stress, getting enough sleep and exercising on a regular basis- switching between moderate and high intensity workouts to get the maximum benefits. But the so-called spice of life is how you deal with other people- how stable your relationships are, how your finances are and how much time you spend on yourself. So, let us look at the top hacks to improve the quality of your life- and to help you live longer and healthier, starting today!   Top Tips For A Long And Healthy Life- The different aspects you can work on, to improve your healthspan, lifespan and dail quality of life have been listed below-  Be picky about what you put into your body- in the form of drinks or foods. This means you should take some time out every week and go grocery shopping, plan meals out and eat them on time. What this exercise will help you achieve is- better blood glucose levels and insulin sensitivity, the joy of having cooked yourself a meal and is a guaranteed mental exercise in planning and strategic decision making. Eat a lot of veggies, fruits and nuts everyday- they are chock full of antioxidants, vitamins and minerals- all of which are good for your body.  It is time to stop being a couch potato- because, hey, long hours at work make you just that. Don’t repeat the same routine once you are home! Go for a walk, run a bit, play with your little one, go for a swim or do something that you enjoy- like yoga and gossip with friends, dance with a group of like minded individuals and join aerobics classes. Annoy your friends to join you in these shenanigans- better results and more fun all around! This also has the added advantage of letting you de-stress properly. You get to maintain your weight and can greatly reduce the risk of having to deal with a chronic condition like diabetes, hypertension, hypercholesterolemia etc.  Talk to your friends about going to places which serve good food and not just a lot of alcohol. Getting drunk on a regular basis can sound like a lot of fun, but your liver is in a world of pain and you do know that hangovers suck, right? Same goes for smoking- if you are a chain smoker, then try to stop gradually but be firm about this decision. Smoking and drinking incessantly can introduce a lot of toxic substances into your body and cause the DNA in your cells to act in weird ways. Plus, you age faster this way and this is not what you want.  Love pulling all nighters, catching up on lost time and trying to finish a tonne of stuff? Don’t! Just go to bed and make sure to sleep well. This can greatly impact your mental and physical health in myriad ways. Also, you won’t be as grumpy or annoyed with life if you have slept enough. Less sleep can up your physiological stress levels and cause cortisol levels to build up in your blood. This means you will constantly be in the fight or flight mode and will never feel settled and at ease. More sleep is also bad for you, so try to maintain a good balance.  Conclusion These are some essential daily tips for enhancing health and longevity. Granted, longevity and aging are highly dependent on genes, there are plenty of epigenetic factors that can influence them in positive or negative ways. Being consistent with these habits can take you to places, literally and figuratively. These days, getting good quality food can be slightly problematic- what with the advent of aggressive marketing and production of hyper processed junk food. It totally makes sense to turn to supplements in this case- to help your body thrive. Supplements you should ask your doctor about include NMN, taurine, Trimethylglycine, apigenin, resveratrol, creatine, multivitamins etc., though there are thousands of other potent candidates. It is time to be overzealous about healthy habits - because you do want to live for long, don’t you?  FAQs 1. What are the most important daily habits to live a longer life? The best things you can do are eat well, eat on time, exercise everyday, sleep well, drink enough water, not drink or smoke too much and ensure that you deal with stress in the right way, you are setting yourself up mostly for a long life, unless you have inherited faulty genes which may cause chronic illnesses or something else happens.  2. Can regular exercise really help extend my life? What type of exercise is best? Exercise in general is good- about 150 minutes every week or more, or 30 minutes per day minimum. You should do aerobic exercises, balance improving exercises and strength training regularly- lift weights. This is good for your heart, helps you prevent depression and you also get to manage your weight effectively.  3. What role does mental health play in living a longer life? If you are not depressed or anxious or have any other psychiatric disorder, then your quality of life is generally way better than someone who has a related condition. You will also not be as stressed, nor will your body have to deal with high levels of inflammation on a chronic basis either. If you have a positive outlook in general, then you also will bounce back if something bad happens.  4. How much sleep do I need to optimize my health and longevity? You need 7-9 hours of sleep every night, if you are an adult, though young children need much more. If you sleep longer than 8 hours, or for less than  hours, then you may be in trouble and your body will find it harder to work normally.  5. Are there any proven supplements that contribute to a longer, healthier life? Some well known longevity promoting supplements include curcumin, taurine, resveratrol, apigenin, trimethylglycine, NMN, creatine, magnesium and Vitamin B complex. They work by reducing inflammation, have anti-oxidative properties and can also help cells work better. 

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