Tips for Healthy Supplementation with Vitamin B12

Vitamin B12 is actually one of eight different B vitamins. It is water-soluble and essential to good health. It assists with DNA production, supports red blood cell production, boosts energy levels, and helps reduce the chances of heart disease by decreasing the homocysteine levels - an amino acid that is associated with heart disease.

Vitamin B12 supplementation may be necessary if you are over 50, battle chronic fatigue, or have problems with depression or anxiety. Also, if you are a vegan or vegetarian you should strongly consider a supplement because B12 is found primarily in animal food sources such as red meat, dairy products, seafood and eggs.

The RDA for vitamin B12 (for adults) is 2.4 mcg. If you are pregnant or breast-feeding the RDA is slightly higher. Keep in mind that the RDA is the minimum amount needed.

Following are some tips to follow if you are planning to supplement your diet with vitamin B12:

•  If your budget allows, choose sublingual vitamin B12 using methylcobalamin, rather than cyanocobalamin. Cyanocobalamin is fine to use (and less expensive), but in order for your body to use it, your liver must first convert it to methylcobalamin.

•  If you are over the age of 50, it is recommended that you take between 100 and 400 mcg per day of B12 in supplement form. This is the amount found in many B-complex vitamins. Older individuals are more likely to be deficient in vitamin B12 because their bodies often don’t efficiently absorb it from food sources.

•  In order to boost B12’s effectiveness in lowering homocysteine, take it along with folic acid. \

•  Vitamin C supplements of at least 500 mg can lower B12’s absorption or destroy it altogether, if you take them either with your meals or less than an hour following a meal.

•  Be aware that some medications (e.g. colchicine and cholestyramine) will lower the amount of B12 that your body absorbs. You may need to take higher doses of B12 if you are taking certain medications.

•  If you are a smoker, you will need a higher does of B12.

•  Keep your B12 supplement stored in a dark place, as light exposure for extended periods of time will destroy cyanocobalamin.

•  Many experts recommend taking B12 in sublingual form, rather than pill form, because this particular vitamin doesn’t absorb well in the stomach and intestine. When it dissolves under your tongue it will enter directly into your bloodstream, ensuring optimal absorption and effectiveness.

•  Always check for the USP stamp on your supplement label. This means it has passed certain standards of safety, quality, purity and content.

•  Make sure your supplement is fresh by checking the expiration date.