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If your body stores vitamin B12 in the liver for years, how does vitamin B12 deficiency happen? Even if you eat plenty of foods that supply vitamin B12 (cobalamin), such as meat and fish, you might still run the risk of developing severe vitamin B12 deficiency that can culminate in pernicious anemia or nerve damage.  What conditions and lifestyle choices affect your B12 levels?

Vitamin B12 deficiency today

Vitamin B12 deficiency is the leading form of vitamin deficiency, affecting nearly 40% of people between the ages of 26 and 83, according to a Tufts University study on B12 deficiency.  For elderly individuals, the risk of low B12 levels is 20%.

Vitamin B12 helps your body protect the nervous system’s myelin sheath; as a result, B12 deficiency symptoms may include painful tingling or numbness in the hands, feet, and tongue, muscular weakness, difficulty walking, frequent clumsiness, altered sense of taste, burning mouth syndrome, and eye twitching.

For a list of more symptoms of B12 deficiency, read B12 Deficiency: Don’t Ignore the Symptoms

Four roads to vitamin B12 deficiency

#1 Not eating meat

Vitamin B12 is a water-soluble nutrient that occurs exclusively in animal-based food items.  The basic food sources of vitamin B12 are meat, poultry, fish, eggs, and milk.  Contrary to popular opinion, brewer’s yeast does not contain vitamin B12, although it does supply other essential B vitamins.  Purple and green seaweed are the only naturally rich vegan sources of B12.  So, if you follow a vegan diet and do not eat generous portions of nori every day, then you are likely to develop B12 deficiency over the course of several years.

The top food sources of vitamin B12 are:

• lean beef and chicken
• organ meat (liver, heart)
• fish (halibut, herring, salmon)
• shellfish (oysters, clams)
• Eggs
• Cheese (Swiss, Muenster)
• Milk products (yogurt, whole milk)

Natalie Portman Chooses B12 over Veganism

#2 Not making enough stomach acid

If you’re over 50, there’s a 30% chance that you suffer from atrophic gastritis, a general wearing down of your stomach lining.  As a result, your body doesn’t produce enough stomach acids to fully absorb vitamin B12 and deliver it to the small intestines. Insufficient stomach acids may also lead to bacterial overgrowth, which also interferes with vitamin B12 absorption.

Other people at risk include individuals taking protein pump inhibitors (PPIs) for gastroesophageal reflux disease (GERD), ulcers, Zollinger-Ellison syndrome, and long-term antibiotic use.

The 20 Do’s and Don’ts of the GERD Diet

#3 Not making intrinsic factor

Another chemical the stomach produces for digesting vitamin B12 is intrinsic factor.  Certain autoimmune disorders may inhibit your body’s ability to absorb vitamin B12 by attacking stomach cells before they have a chance to produce this necessary protein.  Regardless of how many vitamin B12 supplements you swallow, the B12 never reaches the small intestines, so it never enters the bloodstream.  Pernicious anemia, resulting in diminished red blood cell production, is a common occurrence when intrinsic factor is lacking.

“I’ve heard of the X Factor and Fear Factor…But what’s Intrinsic Factor?”

#4 Gastrointestinal conditions and surgeries

The ileum of the small intestine is responsible for digesting vitamin B12.  Located at the very bottom of the intestinal tract, the ileum grabs vitamin B12 and dispenses it to your blood supply.  But if your ileum is not working properly, then you cannot derive the many benefits of vitamin B12.

Gastrointestinal factors that interfere with B12 absorption are:

• Inflammatory bowel disease (IBD) such as Crohn’s and colitis
• Celiac disease
• Fibromyalgia
• Gastrointestinal surgery for Crohn’s
• Gastric bypass surgery

Absorbing Vitamin B12, a Metabolic Gastrointestinal Journey

What’s the solution?

It’s simple.  If you are unable to get your vitamin B12 from dietary sources, then the only other option is to bypass the digestive system and redirect B12 directly to your bloodstream.  Below are some popular methods of supplementing vitamin B12 without using the stomach.

• Vitamin B12 shots: B12 require a prescription from a doctor.  Because of the size of cobalamin molecules, B12 shots are usually painful, and must be inserted into thick muscular tissue, such as the thigh or buttock.  Even if you have a high threshold to pain, the idea of having to take vitamin B12 injections for the rest of your life can be worrisome.
• Sublingual B12 pills: The jury’s still out on the effectiveness of sublingual vitamin B12 tablets that dissolve under the tongue; whether they actually enter the bloodstream or just travel through the digestive system is under debate.  Your physician might prescribe B12 pills to be taken three times per day.
• Vitamin B12 sprays and creams: There is insufficient data to support the use of nasal sprays or lotions as a means of combatting vitamin B12 deficiency.

Read more about vitamin B12 deficiency:

Gastrointestinal Surgery for Crohn’s (IBD) and B12 Warnings

6 Food Cravings that Signal Vitamin Deficiency

Ten Bites to Better Brain Power

Sources:

Are you getting enough of this vitamin?

B12 Deficiency May Be More Widespread Than Thought

Spirulina and Vitamin B12

Vitamin B₁₂ Sources and Bioavailability

Brewer’s yeast

Images, from top:

euthman

The latest scientific study pins memory loss from aging to the age of 45.  Here are some ways to prevent early onset dementia like Alzheimer’s disease and reclaim your youth.

45- Is it the new 60?

According a recent study on cognitive decline, the first signs of aging, such as memory loss, begin at the age of 45.  The UK study, which tracked 5,198 men and 2,192 women, suggests that people should become more proactive in preventing Alzheimer’s disease much earlier than earlier expected.

• Participants between the ages of 45-70 submitted to various cognitive testing, including vocabulary, memory, reasoning, and auditory and visual learning abilities.
• Examples of cognitive testing include identifying patterns, recalling short words, naming words from memory beginning with the letter “S,” or animal names.
• Scientists met with study volunteers three times during a 10-year period.
• Results: With the exception of vocabulary, cognitive scores in memory, reasoning, and learning abilities declined in all age groups, beginning at the ages of 45-49, for both men and women.
• For men and women, dementia escalated by the age of 65-70.
• Older males saw a 9.6% decline by age 70, while elderly females of the same age exhibited a 7.4% decline.

Here’s Your Brain on B12 Deficiency- Memory Loss and Aging

Lifestyle changes to prevent memory loss

By making some simple changes in your life, you can delay symptoms of aging that include memory loss, confused thinking, fatigue, and hair greying.

Here are some helpful tips:

• Increase intake of vitamins and minerals, including healthy omega-3 oils, vitamin D, vitamin C, and B complex vitamins, particularly vitamin B12, which is proven to aid in cognitive functioning and maintaining healthy brain mass.
• Eat low cholesterol, low-fat foods.
• Avoid high fat or processed foods.
• Restrict sodium intake.
• Exercise every day.
• Check your blood pressure.
• Quit smoking.

Brainy People are high on B12, according to Brain Health Study

Prevent vitamin B12 deficiency

Numerous studies prove that vitamin B12 is more than just the energy vitamin– it also is essential for brain health and rejuvenation.  Vitamin B12 protects your nervous system, aids in producing red blood cells, builds DNA, and boosts cognitive skills.

• By controlling homocysteine levels, vitamin B12 helps lower your risk for heart attack and stroke.  Scientists have noticed a high correlation between elevated levels of homocysteine in the blood and increased risk for dying of heart failure or stroke.
• Scientific research also indicates a direct relationship between low levels of vitamin B12, reduced brain volume, and decreased cognitive skills, such as loss of short-term memory
• Besides memory loss, other age-related symptoms of vitamin B12 deficiency include premature hair loss, hair greying, fatigue, difficulty walking, difficulty concentrating, and emotional problems like depression and nervousness.

Read more about B12 deficiency and aging:

How to keep Vitamin B12 Deficiency from Shrinking your Brain

Vitamin B12- How much do you need?

Sources:

Memory Loss May Occur as Early as 40s

Memory loss from aging can start as early as 45: Study

Timing of onset of cognitive decline: results from Whitehall II prospective cohort study- BMJ

Images, from top:

jessica.diamond, woodleywonderworks, Patrick Q

According to a recent study, listening to music can ease pain, which is great news for fibromyalgia (chronic pain) patients. Many pain clinics already utilize the beneficial effects of music, finding that soothing melodies reduce anxiety and enhance pain relief treatments.

Music therapy for chronic pain?

It’s not the first time researchers have investigated the painkilling powers of music, but this recent study on music engagement confirms what many practitioners of chronic pain management already know-

-that listening to music puts you in a state of relaxation that enables you to cope with…and minimize pain symptoms.  For sufferers of fibromyalgia, this could be a useful strategy for incorporating natural pain treatments with prescribed analgesic medications.

Boost Energy and Beat Fatigue All Day Long- 8 Sure-Fire Tips

What pain specialists found:

Chronic Fatigue Syndrome and Fibromyalgia- Is there a Difference?

How can music help fibromyalgia patients?

On a much grander scale, fibromyalgia patients may implement these findings in their own lives; if listening to music helps relieve small shocks of pain, what strategies may be employed to relieve more severe pain symptoms, like aching joints, sore muscles, or gastrointestinal ailments?

• Boost pain medicine! During fibromyalgia flare-ups, listening to music on your iPod may improve your mood and ease anxiety, increasing the effectiveness of your pain medicine.
• Meditate! If you’re stuck in bed rest, or at the hospital, try turning off the television and turning on a radio.  Close your eyes and picture the music in your mind (Think Fantasia).  By actively engaging your brain with the music, you are also incrementally distracting yourself from the pain.
• Sleep better! If pain symptoms keep you awake at night, listen to the sounds of relaxing mood music on your MP3 device. Many iTunes and Android apps provide the Relaxing Sounds of Nature, to help you go to Sleep!

B12 Deficiency: Don’t Ignore the Symptoms

Alternative treatments for chronic pain

Here are some more helpful tips to help you manage pain symptoms without the need for painkillers:

• Take your B12! Vitamin B12 deficiency is linked with a host of severe pain symptoms, including painful tingling in your hands and feet, painful numbness, burning mouth or tongue, stomach pains, joint achiness, and sore muscles.  Also, B12 deficiency increases your risk of heart attack, stroke, and severe nerve damage.
• Incorporate exercise! Here’s a great tip- listen to music while doing some gentle exercise routines, like light yoga, Tai Chi, or low-impact aerobics.
• Go under the needle! No, not B12 shots– acupuncture is proven effective at relieving numerous ailments, including fibromyalgia, chronic pain, anxiety, insomnia, gastrointestinal disorders, and chronic fatigue.

Learn more about fibromyalgia and vitamin B12 deficiency:

Fibromyalgia FAQs- 6 Need-to-Know Fibro Facts

Suffering from Fibromyalgia and Chronic Fatigue? B12 to the Rescue!

Back Pain Exercises and Fibromyalgia- the Do’s and Don’ts

Sources:

Individual differences in the effects of music engagement on responses to painful stimulation- PubMed, NCBI

Really? The Claim: Listening to Music Can Relieve Pain- NY Times

Study: Music Can Ease Pain

Image credits, from top:

pinkiwinkitinki

Constant dry mouth and sore tongue from burning mouth syndrome could be vitamin B12 deficiency. Symptoms of glossodynia are painful burning tongue and dry mouth, in addition to swollen tongue with tongue sores and metallic taste in mouth.

Glossodynia- Burning mouth syndrome (BMS)

Glossodynia, or burning mouth syndrome, is a chronic pain syndrome that causes mouth pain, dry mouth, and taste disorders.  Areas affected include the whole mouth or single areas like the tongue, lips, gums, inside cheeks, or throat.  Sometimes, glossodynia is also referred to as burning tongue syndrome, as the burning tongue sensation is the most noticeable symptom.

• Women over the age of 30 are 3-7 times more likely to suffer burning mouth syndrome than are men of the same age.
• Tongue pain symptoms may come and go throughout the day, or they may intensify as the day progresses.
• Burning tongue symptoms may linger for years, unless treated.
• A high correlation exists between vitamin B12 deficiency and burning mouth syndrome comorbidities like heartburn, acid reflux, stress, gastrointestinal disorders, diabetes, and hypothyroidism.

What your Gums have to Say about your B12 Level

Symptoms of burning mouth syndrome

The most common description of BMS includes these symptoms:

• Burning, scalding sensation in your tongue, lips, gums, roof of mouth, throat, or in your entire mouth
• Tingling sensations in your mouth or on the tip of your tongue
• Mouth numbness
• Mouth pain that increases throughout the day
• Dryness in the mouth
• Intense thirst
• Altered sense of taste, or loss of taste
• Bitter or metallic taste in mouth
• Beefy, red swollen and sore tongue
• Tongue sores or lesions

Cantankerous Canker Sores: How to Get Rid of Them

What causes burning mouth syndrome?

• Vitamin deficiency. Vitamin B12 deficiency, in addition to other B vitamin deficiencies may cause burning mouth syndrome.  Also, iron and zinc deficiencies may be a cause.
• Dry mouth (xerostomia)
• Thrush (oral yeast infection)
• Stress, anxiety, and depression
• Nerve damage- Pernicious anemia (vitamin B12 deficiency anemia) may cause neurological damage resulting in sore, burning tongue symptoms.
• Wearing dentures
• Food allergies
• Gluten intolerance
• Gastroesophageal reflux disease (GERD)
• Drug interactions, such as angiotensin-converting enzyme (ACE) inhibitors for high blood pressure
• Teeth grinding (bruxism)
• Tongue thrusting
• Drinking acidic beverages
• Overbrushing your tongue
• Endocrine disorders- diabetes or hypothyroidism
• Hormonal imbalances- menopause or perimenopause

Leaky Gut Syndrome Symptoms and Causes

What’s the treatment for burning tongue and dry mouth?

If vitamin B12 deficiency is causing burning mouth syndrome, then the only course of action is to supplement with vitamin B12.

If the cause of burning tongue symptoms is unknown (primary burning mouth syndrome), then your doctor may prescribe one of the following treatments:

• Clonazepam
• Alpha lipoic acid
• Capsaicin
• Hormone replacement therapy
• Antidepressants
• Lidocaine
• Laser therapy
• Topiramate
• Olanzapine
• Acupuncture

Read more about vitamin B12 deficiency:

Vitamin B12 Deficiency. Are you at Risk?

Painful Tingling in Hands and Feet- What’s Up with That?

Sources:

Atrophic glossitis from vitamin B12 deficiency: a case misdiagnosed as burning mouth disorder- PubMed, NCBI

Burning Mouth Syndrome

Burning mouth syndrome- Mayo Clinic.com

If you have type 2 diabetes, your chances of developing vitamin B12 deficiency are greater than those of non-diabetics.  That’s because metformin, a popular drug for diabetes interferes with vitamin B12 absorption, causing severe B12 deficiency.  Other causes of vitamin B12 deficiency include pernicious anemia, bariatric surgery, and gastrointestinal disorders.

Vitamin B12- Cobalamin

Vitamin B12 is a water-soluble nutrient that occurs naturally in protein-based foods, including beef, chicken, fish, eggs, milk, and cheese.  It is one of a group of B vitamins (B complex).  Vitamin B12 performs many crucial functions for your body:

• Vitamin B12 aids in producing red blood cells
• Vitamin B12 protects your nervous system
• Vitamin B12 is required for DNA synthesis
• Vitamin B12 lowers homocysteine levels, thus reducing your risk for heart attack and stroke
• Vitamin B12 helps your body convert fat to energy

Metformin- its effect on B12 levels

Metformin, a hypoglycemic drug for treating type 2 diabetes, interferes with your body’s ability to digest vitamin B12.  According to numerous studies, up to 30% of diabetics who take metformin suffer the effects of vitamin B12 deficiency. 

Researchers believe that metformin may hinder the production of intrinsic factor, a protein your body uses to grab vitamin B12 from food sources and absorb it into the bloodstream. 

Other suggestions for metformin’s link with B12 deficiency include possible bacterial overgrowth and hindered movement of the small intestines.

Brain Drain Medications- Drugs that Drain the B12 out of you

How much vitamin B12 do you need?

The Recommended Dietary Allowance (RDA) for vitamin B12 varies by age, and applies to healthy individuals:

• Infants: .4 mcg to .5 mcg
• Toddlers: .9 mcg
• Children, 4-8 yrs. of age: 1.2 mcg
• Children, 9-13 yrs. of age: 1.8 mcg
• Adult males: 2.4 mcg
• Adult females (not pregnant or lactating): 2.4 mcg
• Pregnant females: 2.6 mcg
• Lactating females: 2.8 mcg

Diabetics, Take Heed

People suffering from chronic illness may opt to take much higher doses.

People who benefit from larger doses of vitamin B12 include:

• Elderly individuals
• People with pernicious anemia
• People taking proton pump inhibitors for acid reflux or stomach ulcers
• People with gastrointestinal disorders like Crohn’s disease or Celiac disease
• Diabetics taking metformin

Diabetics need even more B12

According to a recent 7-year survey, type 2 diabetics taking metformin may require higher doses of vitamin B12 than originally believed in order to avoid vitamin B12 deficiency, as the current RDA (2.5 mcg) is not sufficient.

• Of the survey participants who took metformin for type 2 diabetes, 5.8% had vitamin B12 deficiency- low B12 levels in the blood.
• Only 2.4% of diabetics not taking metformin had low levels of vitamin B12.
• About 3.3% of test subjects who did not have diabetes showed signs of vitamin B12 deficiency.
• For diabetics, taking oral vitamin B12 supplements did not affect their B12 levels, nor did it affect the symptoms of vitamin B12 deficiency.
• When intestinal disorders interfere with B12 absorption, the only other method for supplementing vitamin B12 is directly through the bloodstream.

Type 2 Diabetes Often Undetected- Do You Have These Symptoms?

Do you have vitamin B12 deficiency?

Vitamin B12 deficiency is diagnosed through blood testing.  However, many of the signs of B12 deficiency may be masked by other prevailing ailments, so it’s important to know the symptoms.

Symptoms of vitamin B12 deficiency include:

• Chronic fatigue
• Depression
• Memory loss
• Anxiety
• Hallucinations
• Aggressive behavior
• Mental confusion, “brain fog”
• Difficulty concentrating
• Painful numbness in hand and feet, “tingling” sensations
• Poor motor coordination
• Clumsiness, stumbling
• Sore tongue
• Altered taste perception
• Eye twitches

Untreated, vitamin B12 deficiency could result in severe nerve damage, early-onset dementia, increased risk for heart attack and stroke, and death.

Read more about vitamin B12 deficiency:

Painful Tingling in Hands and Feet- What’s Up with That?

Diabetics, Put On Your Walking Shoes

Sources:

Dietary Supplement Fact Sheet: Vitamin B12

Association of Biochemical B12 Deficiency With Metformin Therapy and Vitamin B12 Supplements: The National Health and Nutrition Examination Survey, 1999-2006- PubMed, NCBI

Image credits, from top:

Jon McGovern, Wikipedia, lgringospain, Pink Sherbet Photography

Vitamin B12 deficiency is one of the fastest growing forms of malnutrition, inflicting infants and at least 40% of all adults with symptoms like fatigue, memory loss, painful tingling sensations, and psychosis.  Find out why researchers are troubled about the effect of B12 deficiency in infants…

Infants with B12 deficiency

Scientists have conducted many studies focusing on neurodevelopment issues in infants diagnosed with low cobalamin- severe vitamin B12 deficiency.  One such study conducted by UC Davis noted symptoms of neurological disorders in breast-fed infants born to women with pernicious anemia, including:

• Irritability
• Failure to thrive
• Low growth rate
• Lethargy
• Anorexia
• Refusal of solid foods
• Developmental regression
• Involuntary movements
• Alterations in skin pigmentation
• Megaloblastic anemia

Babies, B12, and Fertility- B12 Deficiency during Pregnancy

How early can infants develop B12 deficiency?

For adults, vitamin B12 deficiency symptoms may take years to surface. That’s because the liver stores vast amounts of B12, and unless you lack intrinsic factor, your body constantly replenishes its supply of B12 whenever you eat foods like beef, chicken, fish, eggs, and milk. 

However, if you follow a vegan diet, or if you are unable to produce intrinsic factor in your stomach, then your vitamin B12 levels will eventually become depleted.

Newborn infants are not born with large stores of vitamin B12, especially if their mothers have pernicious anemia or refrained from eating foods with B12 during pregnancy or while nursing.

Even though they are born neurologically healthy and of a normal birth weight and size, symptoms of B12 deficiency usually manifest themselves between four to ten months of age, but can occur as early as the second month of life.

Brainy People are high on B12, according to Brain Health Study

Vitamin B12 supplements as treatment

After receiving vitamin B12 supplements to replenish stores of B12, infants began recovering rapidly from B12 deficiency symptoms of neurological illness, and eventually experienced a reversal of symptoms, confirming scientists’ beliefs that B12 deficiency causes nerve damage, brain atrophy, and chemical imbalances in the brain.

Find out if you or your infant has B12 deficiency by taking a simple blood test.

Symptoms of Vitamin B12 deficiency

Many other neurological and emotional ailments are attributed to low B12 levels:

• Memory loss
• Depression
• “Brain fog”
• Fatigue
• Difficulty concentrating
• Anxiety
• Hallucinations
• Clumsiness
• Poor motor control
• Frequent stumbling
• Painful tingling in hands and feet
• Arms and legs going numb
• Sore, red tongue
• Altered sense of taste

Read more about B12 deficiency symptoms:

Juvenile Vitamin B12 Deficiency- the Dinosaur of all Disorders, say Scientists

Brain Drain Medications- Drugs that Drain the B12 out of you

Pernicious Anemia: Your 13 Most Frequently Asked Questions, Answered!

Sources:

Effect of vitamin B12 deficiency on neurodevelopment in infants: current knowledge and possible mechanisms

Image credits, from top:

**ShutterGirl**, Insight Imaging: John A Ryan Photography, christopherallisonphotography.com

A recent study on brain health proves that people who eat a diet rich in B vitamins, including vitamin B12, have healthy brain functioning, and are least likely to suffer from memory problems caused by aging.  Here are the results of the study that focused on senior brain health in relation to diet and nutrition.

Eat this to avoid brain shrinkage…

According to a study published by Neurology, senior citizens in their 80’s who eat a combination of foods high in vitamins and nutrients have better cognitive skills and more brain volume than seniors who fail to meet the requirement.  Blood tests indicated which senior citizens had the highest levels of vitamins like B12 and B6, and which elderly individuals had vitamin deficiency.

The study found that the following vitamins are conducive to good brain health:

• Vitamin B1 (Thiamine)
• Vitamin B2 (Riboflavin)
• Vitamin B6 (Pyridoxine)
• Vitamin B9 (Folate, Folic acid)
• Vitamin B12 (Cobalamin)
• Vitamin C (Ascorbic acid)
• Vitamin E
• Vitamin D

Scientists also noted that foods rich in Omega-3 fatty acids are also beneficial for optimal brain health.

…and avoid eating this

Scientists also noted decreased cognitive functioning and less brain volume in senior citizens who ate foods high in trans fats, including fried foods, pizza, margarine, and high-fat packaged goods.

Which foods are highest in vitamin B12?

Here is a list of foods that contain brain-healthy vitamins such as B12, taken from Medline Plus:

• Vitamin B1, Thiamine: yeast, cereal grains, beans, nuts, and meat
• Vitamin B2, Riboflavin: milk, meat, eggs, nuts, enriched flour, and green vegetables
• Vitamin B6, Pyridoxine: cereals, beans, vegetables, liver, meat, and eggs
• Vitamin B9, Folate: leafy green vegetables, fruits, dried beans, peas and nuts
• Vitamin B12, Cobalamin: meat, fish, and dairy products
• Vitamin C, Ascorbic acid: fruits and vegetables, especially citrus, red and green peppers, tomatoes, broccoli, and greens
• Vitamin E: vegetable oils, margarine, nuts, seeds, and leafy greens
• Vitamin D: egg yolks, saltwater fish, and liver

How do I know I’m getting enough vitamin B12?

Even if you eat plenty of foods high in B12- lean beef, chicken, seafood, eggs, and cheese-, you are not immune from vitamin B12 deficiency.  People who lack intrinsic factor, a protein produced by the stomach to absorb B12 from food, cannot digest vitamin B12 and are at risk for developing pernicious anemia.

The following individuals must have their vitamin B12 levels checked regularly through blood testing:

• Senior citizens
• Patients of gastrointestinal disorders like Crohn’s disease or Celiac disease
• Anybody who has had a gastric bypass, or any other surgery involving the removal of the ileum
• Diabetics on metformin
• Acid reflux sufferers taking medication for chronic heartburn

Read more about vitamin B12 and brain health:

Here’s Your Brain on B12 Deficiency- Memory Loss and Aging

How to keep Vitamin B12 Deficiency from Shrinking your Brain

Vitamin B12- How much do you need?

12 Ways to Avoid Alzheimer’s Disease

Feed your Brain Something You’ll never Forget

Sources:

Diet Patterns Linked With Brain Health

Vitamins, Omega-3s May Keep Brain From Shrinking: Study

Nutrient biomarker patterns, cognitive function, and MRI measures of brain aging

Image credits, from top:

mtsofan, primerano

Keeping your heart healthy requires making many lifestyle changes; most people don’t realize that avoiding vitamin B12 deficiency is just as essential for your heart as eating heart-healthy foods, exercising, and reducing stress.  Below are some pointers for promoting cardiovascular health, including reasons why extra vitamin B12 supplements are beneficial for a healthy heart.

1- Monitor your vitamin B12 levels

Vitamin B12, or cobalamin, supports many necessary biochemical functions in your body.  Vitamin B12 helps you produce plenty of red blood cells, helps maintain your nervous system, assists in building DNA, and sustains normal metabolism, cognitive functioning, strength, and energy.

Vitamin B12 is also an essential nutrient for heart health, as it regulates homocysteine levels. In many studies, the hormone homocysteine has been found to increase your risk for coronary heart disease, stroke, and peripheral vascular disease. Vitamin B12 helps your body break down homocysteine, thus reducing your risk for heart disease.

The American Heart Association urges people to eat a healthy diet that includes folic acid, vitamin B6, and vitamin B12 for optimal heart health.

Goal: Get tested! Elderly individuals, people diagnosed with pernicious anemia, patients of gastrointestinal disorders, or anybody who has had gastrointestinal surgery involving the removal of the ileum (gastric bypass) cannot absorb vitamin B12 in the stomach, and must take B12 supplements in order to avoid suffering B12 deficiency.  To find out if you are at risk, request a blood screening for vitamin B12 deficiency from your doctor.

Read more about vitamin B12 and heart disease-

B Vitamins prevent Cardiovascular Disease- B6, B12 and Folate

2- Get moving

All health experts agree that incorporating at least 30 minutes of exercise per day, at least 5 days per week, is the single most important lifestyle change you can make for your heart.  Conversely, increasing evidence indicates that living a sedentary lifestyle- watching several hours of television each day, sitting at a desk for long periods without breaks, and shunning exercise- is one of the biggest contributing factors to heart disease.

Goal: Break it down! If you’re daunted by the idea of spending 30 minutes on a treadmill, plan three 10-minute breaks in the day for exercise, instead.  Walk your dog or do a window-shopping run around the mall (without stopping!).  If you work at a desk, set your timer to alert you to get up and stretch at regular intervals.

Staying Fit with Fibromyalgia: 13 Pain-Free Workouts

3- Eat more heart-healthy foods

Prevent cardiovascular disease by following a low fat, low cholesterol diet.  Avoid saturated trans-fats, and opt instead for small doses of healthy monounsaturated fats, like olive or canola oils.  If you normally eat red meat, switch instead to lean poultry, which also contains plenty of vitamin B12.  In addition to cutting down on fats, you should also eat more vitamin-enriched foods that are low in salt and refined carbohydrates.

Goal: Spice it up! Train your tongue to like nutritious, low-fat foods that have fewer “empty” calories.  Go for high-fiber vegetables, grains, and legumes, lower-fat meats, cheeses, and spreads, and shake things up with dashes of cayenne pepper, ginger, cumin, paprika, turmeric, and granulated garlic.  By focusing on the spices, you’ll feel more satisfied, and less likely to miss that fatty mouth-feel of fried foods.

The Best- and Worst- Cooking Oils for Heart Health

4- Mind your weight

Numerous studies conclude that obesity is one of the greatest health risks that affect people today.  Being overweight overburdens your entire body, contributing to illnesses like heart disease, diabetes, and other life threatening conditions.

Goal: Size it down! By cutting down the size of your plate, you alternatively cut down your dress size.  Try using smaller plates, include veggies, omit surgery drinks, eat slower, and resist the urge to go for seconds.

Vitamin B12 for Weight Loss- Why it Works

5- Don’t ignore the elephant in the living room

If you think you might be suffering some of the symptoms of heart disease, such as breathlessness, heart palpitations, increased sweating, call your doctor right away.  Ignoring even the smallest signs can be a matter of life or death.

Goal: See your doctor! Pay attention to bodily cues, and schedule a checkup, immediately.

6- Keep your emotions in check

Stress, anxiety, and depression are all taxing on your heart.  Succumbing to anger increases your chances for heart attack, as well.

Goal: Talk it out! When you feel nervous, sad, or stressed, confide in a friend or close family member.  If you’re uncomfortable asking others for help, schedule a meeting with a psychiatrist or social worker, instead.

Can Elevated Homocysteine (Low B12) cause Mental Illness?

7- Snuff out the cigarettes

At the very least, you should quit smoking in order to improve your heart health and your lungs.  Smoking is linked with asthma and chronic bronchitis.

Goal: Don’t give up! If you’ve tried to quit smoking in the past, then try again.  Research shows that the more times you attempt to quit smoking cigarette, the greater the chances of eventually reaching that smoke-free goal.  Ask your healthcare provider about quit-smoking programs, or try using a nicotine patch.

Smoking and Vitamin B12 Deficiency

8- Cut down on alcohol

If you drink more than two alcoholic beverages per day, then you need to cut it down.  Research shows that drinking too much alcohol is dangerous for the heart, as well as the liver.

Goal: Seek help! If the notion of keeping your alcohol drinking down to one or two beers each day sounds overwhelming, then you might require extra assistance from Alcoholics Anonymous.

B12 and Alcohol Consumption

9- Sleep soundly

If you snore, then you might be a candidate for heart failure or stroke, according to latest research on the heavy risks of snoring.  Obstructive sleep apnea is one of many factors that may lead to cardiovascular disease.

Goal: Wear your mask! So far, the best treatment for severe sleep apnea is wearing a Continuous Positive Airway Pressure device (CPAP) while sleeping.

10- Take care of your choppers

Over time, your teeth develop a layer of plaque that contains bacteria.  Unless you brush and floss regularly, you can get gum disease, causing bacteria to seep into your blood supply and contributing to heart disease.

Goal: Floss it! Floss and brush morning and evening, and floss after meals.

What your Gums have to Say about your B12 Level

11- Set reasonable goals

Don’t fall victim to the “all or nothing” attitude.  You don’t have to become a health and fitness enthusiast, but nor should you throw up your hands in despair.  Accept that with every one success come numerous setbacks, and that lifestyle changes happen slowly, over a period of weeks, months, or even years.

Goal: Take baby steps! All successful weight-loss and fitness experts encourage you to set small, reachable short-term goals, in addition to the long-term goal of better health.  This allows you to feel a small measure of success, and gives you the motivation you need to stay on the wagon.  Congratulate yourself for losing 10% of your weight, losing a dress size, or every time you make a healthy food choice.

12- Respect your medications

Don’t think that just because you feel better, that you can stop taking your blood pressure medications.  Many heart patients make that common mistake.  If you are unhappy with a side effect of certain medications, then ask your doctor for an alternative.  Conversely, don’t rely on medications alone to keep you healthy. It is essential to follow a heart-healthy diet, in addition to exercising and reducing stress, for optimal cardiovascular health.

Goal: Get organized! Keep your meds somewhere where you won’t forget them.  If necessary, store a batch of precut tablets in a pill keeper.

Brain Drain Medications- Drugs that Drain the B12 out of you

Read more about vitamin B12 deficiency:

Vitamin B12 Deficiency. Are you at Risk?

Pernicious Anemia: Your 13 Most Frequently Asked Questions, Answered!

Why do my Arms and Legs often Fall Asleep? B12 and Paresthesia

Sources:

5 Essential Heart Health Habits

17 Worst Habits for Your Heart

Homocysteine, Folic Acid and Cardiovascular Disease

‘Wake Up’ To Health Risks Of Heavy Snoring

If you suffer from Inflammatory Bowel Disorder (IBD), then you probably won’t appreciate extravagant (albeit well-meaning) gifts like World’s Largest Cheese Ball, Seven-Spice fruitcake, or a subscription to the Beer of the Month club.  It’s hard for non-IBD sufferers to know what kind of gift to get for somebody with Crohn’s disease or ulcerative colitis.  Make it easier on them- print out this handy list, and avoid unnecessarily awkward gift-giving scenarios.

Gastrointestinal Surgery for Crohn’s (IBD) and B12 Warnings

#1 Numi Organic Tea Flowering Gift Set

Who wouldn’t appreciate this lovely, aesthetically appealing gift of tea?  Drop a tea bud into a pot of hot water, and watch as it slowly “blossoms” into a breathtaking underwater bouquet.  Choose from an assortment of organic black, white, green or oolong teas.

7 Natural Remedies for Inflammatory Bowel Disease (IBD)

#2  Charmin To Go

Part of coping with Crohn’s disease or ulcerative colitis means always being prepared for bathroom emergencies, and these flushable bathroom wipes are the best thing since sliced bread! This is a great stocking-stuffer for anybody with IBD.

On the Run with Crohn’s? 6 Ways to Ease Public Restroom Anxiety

#3 Travelon Hand Soap Toiletry Sheets

Let’s face it- you can’t always count on hand soap.  And while you’re ready to negotiate on comfort and convenience at rest stops, you’re not about to invite extra bouts of diarrhea from fecal contamination.  These soap sheets from Travelon are amazing- they’re compact, they last forever, they dissolve easily with very little water, and one small pack contains 50 sheets! Also available- body wash, shampoo, conditioner, shaving lotion, and laundry soap.

#4 Leather Toiletry Bag

Take your bathroom supplies with you without looking conspicuous.  This leather toiletry bag lets you bring your basic bathroom necessities like flushable wipes and Travelon soap sheets without raising any eyebrows.

#5 Heating Pad

Sooth lower back pain, ease hemorrhoids, or just get rid of an annoying headache by keeping an electric heating pad handy.  This should be a staple in the home of every chronic pain sufferer.

#6 Coca-Cola Personal Fridge with AC Adapter

If you spend an inordinate amount of time in bed, then you’ll appreciate having a compact refrigerator for storing things like iced tea, water, meds, or a soothing snack.  This cooler is great for people who live on a second floor, and don’t have the ability…or energy to climb up and down stairs.  Or, keep this in your car for emergency trips to the hospital.

#7 Uncle John’s Bathroom Readers

Uncle John has been entertaining restroom readers for 25 years, and it’s easy to see why.  Each tome is chock full of miscellaneous bits of interesting stories, anecdotes, facts, trivia games, and mini biographies.  It’s like having a compact library, right where you need it most.  You’ll probably never get through the whole book, but if you do, there are dozens of Uncle John’s Bathroom Readers to choose from, including one for kids!

#8 The Foul Bowel

By John Bradley, the Foul Bowel offers helpful facts, tips, and resources for all people suffering from Crohn’s disease.

101 Helpful Sites for Kids ‘n Teens with Crohn’s (and their Parents)

#9 Creative Colitis Cookbook

Not sure what to cook that won’t upset your tummy?  Take the blah out of your staple dinner routine by following some of the innovatively healthy recipes in the Creative
Colitis Cookbook for people with inflammatory bowel disease (IBD) and irritable bowel syndrome (IBS).

Read more about vitamin B12 and Crohn’s disease:

Dressing after Crohn’s Surgery- 5 Post- Ostomy Fashion Tips

Crohn’s- 9 Irritable Bowel Disease (IBD) Myths to Ignore

Walk into a convenience store, and you can’t even see the sugary sodas for all the energy drinks cluttering up the aisles, touting vitamin B12 among their many other energy-boosting ingredients.  Why are more Americans turning to vitamin-infused 5-hour energy shots for instant get-up-and-go, and do these products work?

Energy drinks- is it all bull?

The label on the can promises extra vitamin B12 -cobalamin– for “maximum energy,” athletic endurance, and increased mental focus, without causing nasty side effects associated with most energy drinks (nervousness, paranoia, and insomnia).  At least, that’s the claim.  But how healthy are vitamin B12 drinks, and does the “energy blend” of vitamins and nutrients really have that much impact on your energy level?

Let’s look at the most common ingredients in a 2-ounce bottle:

• Niacin- 30mg (150% RDA)
• Vitamin B6- 40mg (2000% RDA)
• Folic acid- 400mcg (100% RDA)
• Vitamin B12- 500mcg (8333% RDA)
• “Energy Blend”- 1870mg

Oh, and don’t forget the caffeine

Yes- all energy drinks contain loads of caffeine, in addition to all the healthy nutrients.  That “energy blend” referred to on the label includes about 138mg of caffeine- ounce for ounce, the same amount of caffeine as in a cup of brewed coffee, and twice as much caffeine as you’ll find in a cup of instant coffee.

Boost Energy Now! 20 Practical Tips for Fighting Fatigue

Why include vitamin B12?

Vitamin B12 has gained a lot of popularity these days as the “energy vitamin,” and for good reason.  Vitamin B12 helps your body convert carbs into energy.  Vitamin B12 also helps produce amino acids, promotes a healthy metabolism, builds red blood cells, supports healthy cognitive functioning, protects your nervous system by sustaining myelin, and regulates homocysteine, a hormone linked with heart attacks and strokes.  (See B Vitamins prevent Cardiovascular Disease- B6, B12 and Folate)

Some side effects of having low vitamin B12 in your system include

• chronic fatigue, despite getting plenty of sleep
• exhaustion after exercise
• depression
• trouble concentrating
• memory loss
• confusion
• paranoia
• hallucinations
• irritability

Tired of being Tired all the Time…It’s Tiring!

Some of the more physical, neurological side effects of having B12 deficiency include

• arms or feet constantly going numb, or “falling asleep”
• painful tingling sensations in the hands, feet, or tongue
• sore, reddened tongue
• altered taste perception
• tinnitus (ear ringing)
• weak muscles
• poor motor control
• clumsiness
• frequent stumbling while walking or running
• inability to balance on one leg

Painful Tingling in Hands and Feet- What’s Up with That?

Over a long period, low vitamin B12 levels could lead to pernicious anemia, early onset dementia like Alzheimer’s disease, neurological damage, osteoporosis, stroke, heart attack…even death.

Why you’re better off getting your B12 elsewhere

Nobody’s disputing that it’s important to get your daily fix of vitamin and minerals. But it’s important to make sure you get a potent, fully digestible form of vitamin B12.  The problem with many energy drinks is that they only work if your body is able to absorb vitamin B12.  And most people who suffer severe fatigue and loss of concentration because of low vitamin B12 levels lack the necessary chemicals for vitamin B12 absorption from dietary sources and distributing it to the blood supply.

In fact, if you don’t produce “intrinsic factor,” then no amount of vitamin B12 food sources, drinks, sprays, or pills will give you the boost of energy and mental focus you need to get through the day.  To get vitamin B12 into your blood, you will have to bypass the digestive system.

First, find out if you have B12 deficiency by asking your doctor for a blood test. Supplementation may include vitamin B12 supplements or b12 shots.

Read more about vitamin B12 for energy:

Is Vitamin B12 the Secret to the Fountain of Youth?

Sources:

Caffeine in 5-Hour Energy

5 HOUR ENERGY DRINK INGREDIENTS

Image credits, from top:

nattu, Nina Matthews Photography, Annie Mole