What Are The Treatment Options For A B
Changes to your diet are the most effective way to treat a B-12 deficiency. If you arent vegan, add egg whites, poultry, and lean meat to your meals. Fish is an excellent source of B-12, so you should also try to regularly add fish to your diet. There are many types of fish, so if you dont like one type, experiment with other varieties. Or use different cooking methods to change the taste.
Fish is easy to prepare. You can put a little olive oil, salt, pepper, and lemon on it and bake it in the oven. You can also put it on a grill or saute it in a frying pan with some butter and garlic.
Learn more: 11 best types of fish to eat »
You can also treat B-12 deficiencies by taking a B-12 supplement. Be sure to talk to your doctor first. Sometimes B vitamins can interact with medications, so your doctor may not recommend that you take them.
Its also important to eat breakfast every day. Starting your day with fortified cereal and low-fat or fat-free milk is a great way to get some B-12 into your diet. And eating breakfast can help you feel more energized throughout the day.
The Mental Health/b12 Link
If youve been following my work, you know Im beyond obsessed with three things: gut health, mental health, and the link between them.
We have to get to a point where, as a population and as medical practitioners, we realize that many diseases are symptoms of an underlying nutritional deficiency.
When you replete the body with the nutrition thats lacking, the body can begin to return to optimal function. Or in other words: when you give your body the right kind of fuel, it actually works like its supposed to. In other words, you can actually get your mental and physical health back by supporting your body with what it needs versus covering the symptoms of deficiencies with drugs*
B12 deficiencies are often a root cause of neurological, psychiatric and cognitive issues. Having a B12 deficiency puts you at risk for developing depression and anxiety, fatigue, and can worsen hypothyroid and other health concerns.
Vitamin B The Answer To Good Mental Health
According to the World Health Organisation, 350 million people suffer from depression and it is the leading cause of disability worldwide. Being depressed in addition to having a physical illness means twice the likelihood of dying prematurely compared to physical symptoms alone.
A recent two month study using B vitamins involved 60 adults diagnosed with clinical depression or another depressive disorder. Participants given a B complex supplement showed significant and more continuous improvements in depressive and anxiety symptoms, compared to placebo. The symptoms of the depression were measured using the Beck Depression Inventory and the Anxiety Inventory.
B Vitamin Deficiency Signs
With the rapid development of ever more sophisticated new supplements, the importance of the humble B Complex can often be overlooked. Supplementation of B vitamins should always be considered for the all too common modern day afflictions of poor energy levels, brain fog, sluggishness, poor concentration and low mood. Often a visit to the GP, which should always be the first option, fails to find anything wrong and it is then that nutrition comes into its own.
B Vitamins and the Stress Response
Vitamin B6 is required for making the calming neurotransmitter called GABA and for formation of other neurotransmitters, seratonin, dopamine and adrenalin.
B Vitamins and Sugar Blues
6 Reasons Why You Could be lacking in B Vitamins
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Do I Need To Take Vitamin B12 Supplements
Unless you have a B12 deficiency or have identified a risk factor for deficiency , theres no need to take a vitamin B12 supplement. Instead, include food sources of vitamin B12 into your diet, says Taylor.
If youre taking vitamin B12 supplements in addition to the vitamin-rich foods youre consuming, you could experience diarrhea, nausea, vomiting and headache. Symptoms of excessive intake are rare since your body will excrete an extra through your urine, adds Taylor.
The best thing to do? Consult with your doctor about a possible vitamin B12 deficiency. A simple blood panel will confirm your vitamin B12 levels and a plan of action can be developed from there.
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Related: Kelly Osbourne’s 10
Large doses of folic acidthe vitamin all pregnant women need to take to prevent neural tube defects in their babiescan mask a B12 deficiency. Meaning, if you’re swallowing folic acid, your doc might miss the obvious signs of low B12 until more serious neurological symptoms like difficulty walking or memory issues pop up, says Zhaoping Li, M.D., director of UCLA’s Center for Human Nutrition. If you’re expecting, ask your ob-gyn to test your vitamin levels when she does other blood tests.
Raise those levels with science-backed tactics. Pick your preference all work equally well.
“When I found out I was deficient and started eating more foods high in B12, I had less fatigue and muscle weakness within a month.” Michele Baker, 45, Columbus, Ohio
Try it: Meat eaters and vegetarians alike can score the daily recommended 2.4 micrograms of B12 via food. Some of the best sources:
- 1 egg: 0.45 mcg
- 1 oz mozzarella: 0.65 mcg
- 3 oz beef tenderloin: 3.48 mcg
- 1 cup nonfat milk: 1.23 mcg
- 3 oz salmon: 2.38 mcg
- 3 oz tuna: 9.25 mcg
- 3 oz oysters: 5.75 mcg
- 1 cup Kashi Heart to Heart Honey Toasted Oat Cereal: 5.94 mcg
- 1 cup Kellogg’s All-Bran Complete Wheat Flakes: 6.62 mcg
- 1 cup soy milk: 3 mcg
- 1 Tbsp Bragg Premium Nutritional Yeast Seasoning: 2.4 mcg
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Folate And Folic Acid
Folate is a B vitamin found in many foods. The manmade form of folate is called folic acid.
Folate is also known as folacin and vitamin B9.
Folate helps:
- the body form healthy red blood cells
- reduce the risk of birth defects called neural tube defects, such as spina bifida, in unborn babies
A lack of folate could lead to folate deficiency anaemia.
How Is A B
If you suspect you have a vitamin deficiency, make an appointment with your doctor. They can do a blood test to check the level of vitamins in your blood. You should also bring a list of the following to your appointment:
- medications and supplements you take
- symptoms youve experienced
- questions for your doctor
Test results shouldnt take more than a week to receive. If you find out you have a vitamin or nutrient deficiency, you can start implementing diet changes. Your doctor may also recommend temporarily taking supplements if the deficiency is severe.
If your blood work comes back normal, you can rule out a B-12 deficiency and look into other treatment options for depression.
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Diet Lacking In Real Whole Foods
The old adage applies here for sure: you are what you eat, and what you put in is what you get out. We know that certain foods support a healthy and balanced mood and others can tank your mood and energy pretty quickly. Gluten, dairy, sugar, caffeine, alcohol these are all foods that are linked to increased inflammation, and thus, linked to increased anxiety, depression, insomnia and other mood issues.
While B12 may come from animal products, youre not going to get the quality you want from GMO, antibiotic, hormone laden, factory-farmed animal foods. Food needs to be in its most natural state to provide your body with adequate amounts of the right kinds of B12.
How Long Does It Take To Recover From B12 Deficiency
Once you begin treating your vitamin B12 deficiency, it can take up to six to 12 months to fully recover.
It is also common to not experience any improvement during the first few months of treatment.
If you can, its a good idea to address whats causing the deficiency. In some cases, its possible that you will need to continue using supplementation for the rest of your life, even if your symptoms have improved.
To receive a proper B12 deficiency diagnosis, you should seek medical care as soon as symptoms arise.
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What Are The Side Effects
What happens if you take in too much B12?
Basically, nothing. Here is what the United States Institute for Medicine6 concluded:
no adverse effects have been associated with excess vitamin B12 intake from food and supplements in healthy individuals
So, even if you take supplements on top of a diet that provides all you need, you are unlikely to do yourself any damage. To be safe, always stay within the recommended dosage unless advised by your doctor.
The Benefits Of Vitamin B12
Vitamin B12 is one of the most important B vitamins. It is important for the bodys metabolism, blood cell formation, and brain function. A deficiency in it can cause a wide range of health problems. Heres a short guide to vitamin B12 and its benefits:
Energy
Vitamin B12 is essential for the bodys energy production processes. The body needs vitamin B12 to be able to use the proteins and fats in food. It is also important for converting carbohydrates into sugar so that they can provide energy. As a result, fatigue is one of the symptoms of vitamin B12 deficiency.
Brain Function
B12 is a key nutrient for nervous system health. It is important for producing serotonin and dopamine, which are mood-enhancing neurotransmitters. As a result, vitamin B12 can help to prevent and treat depression and anxiety. It can improve focus and memory as well. B12 is necessary for the production of myelin, which is the insulation for nerve fibers. The myelin sheath around nerves enables faster electrical impulse transmission.
Heart Health
Vitamin B12 protects against cardiovascular disease including heart attack and stroke. It does this by lowering the levels of an amino acid in the blood called homocysteine. High homocysteine levels are associated with the development of heart disease.
Eye Health
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Healing B12 Folate And B6 Deficiencies
Folate and B vitamins can be consumed in dark leafy greens, grass-fed meats, and wild-caught fish.
In my clinic, we use methylated B12 and folate in combination with B vitamins such as B6 to avoid problems with conversion that can cause build up of homocysteine and inflammation. One of my favorite ways to supplement these nutrients is a high quality multivitamin.
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Treating Heartburn Using Acid Reducing Drugs
People with chronic heartburn are likely to start using PPIs or H2 blockers , drugs like omeprazole, Pepcid, Zantac, Prilosec, Protonix, to suppress the secretion of stomach or gastric acid. However, gastric acid plays an important role in digestion and absorption. Inhibiting it can make absorbing B12 difficult which of course leads to deficiency.
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When To Seek Treatment
Knowing what vitamins are good for anxiety can help reduce symptoms in some cases, including feeling nervous, restless, or tense. If youre experiencing high levels of anxiety and its interfering with personal or professional relationships, causing persistent sleep problems, or hampering your ability to concentrate, speak with your doctor. They can order blood tests to determine if you have a true vitamin deficiency.
Children, pregnant women, and seniors are the most common populations to suffer extreme consequences from a lack of proper vitamins and minerals. That said, any person, at any age, can experience higher levels of anxiety and depression, which might be due to prolonged deficits of certain vitamins. However, its also true that many people experience depression and anxiety without any vitamin deficiencies.
Before starting a daily regimen of supplements, its important to talk to your doctor to make sure anything you take wont interfere with other medications or a current medical issue.
For example, both vitamin A and K can have negative interactions with blood thinners, and too much vitamin D can cause a toxic buildup of calcium in the body.
Reviewed On: June 8, 2022
How Vitamin B12 Benefits Your Mood
Vitamin B12 has far-reaching effects on your mood and mental health. It is essential to the biosynthesis and metabolism of the chemical neurotransmitter serotonin. Serotonin has been called the happy hormone, due to its contribution to our well-being and feelings of happiness. It helps with the regulation and stabilization of mood and anxiety.
Folate, otherwise known as folic acid and Vitamin B9, and Vitamin B12 are closely interconnected in several different processes, such as the production of red blood cells, and helping the body effectively utilize iron.
They are also primary cofactors of one-carbon metabolism, which produces the naturally occurring chemical compound of S-adenosylmethionine, or SAMe. This compound is important for healthy neurological functioning, especially when it comes to regulating stress and mood, and possesses strong antidepressant effects.
But how does that work?
The strong antidepressant effects of SAMe come from its key role in the process of methylation.
For reference:
The process of DNA methylation involves the addition of methyl groups to DNA molecules, and helps change the activity of a DNA segment without changing its sequence. DNA methylation may turn gene transcription, the process of making an RNA copy of a gene sequence, off or on.
Why is this important?
What are these two genes, and what do they do?
For those who dont know:
For reference:
Lets take a closer look:
So what about the methionine cycle?
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What Vitamins Are You Lacking If You Have Anxiety
Mental health and the benefits of vitamins B andthiamin. Mental health problems such as memory loss, anxiety, depression, and insomnia can be caused by deficiencies in vitamins B1, B2, and B3. The brain is able to convert blood sugar into energy with the help of vitamins.
Vitamin B12 Deficiency Symptoms
Preventing vitamin B12 deficiency is important because of the many roles that B12 plays in the body. Lack of vitamin B12 and depression are closely linked, as illustrated by numerous studies done on patients suffering from major depression.
Patients with higher levels of vitamin B12 are more successful at overcoming the symptoms of depression. Thus, consuming adequate amounts of B12 can both prevent depression and help those experiencing depression overcome the illness.
Another connection that vitamin B12 and depression have is the role that B12 plays in homocysteine management. Homocysteine is an amino acid that is found in the blood stream, and vitamin B12 is needed to break down and recycle homocysteine. High levels of homocysteine are directly linked to cardiovascular disease and stroke. Recent research suggests that excessive levels of homocysteine can also trigger depressive responses, meaning that consuming B12 to keep homocysteine levels in check is good for your heart and your mood.
Besides defeating depression, vitamin B12 is essential for brain functioning, blood cell creation, and metabolism maintenance. Even minor deficiencies of B12 can result in lethargy, lack of motivation, and a shortened attention span.
More serious deficiencies can affect body processes and result in conditions such as dementia, pernicious anemia, and circadian rhythm sleep disorders.
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How Much Vitamin B12 Is Too Much
Vitamin B12 is a water-soluble nutrient that plays many critical roles in your body.
Some people think that taking high doses of B12 rather than the recommended intake is best for their health.
This practice has led many to wonder how much of this vitamin is too much.
This article examines the health benefits, as well as potential risks of taking megadoses of B12.
Theres no question that vitamin B12 is essential for health.
Its responsible for numerous functions in your body, including red blood cell formation, energy production, DNA formation, and nerve maintenance .
Though B12 is found in many foods, such as meat, poultry, seafood, eggs, dairy products, and fortified cereals, many people dont get enough of this important vitamin.
Health conditions such as inflammatory bowel disease , certain medications, genetic mutations, age, and dietary restrictions can all contribute to an increased need for B12.
Vitamin B12 deficiency can lead to serious complications such as nerve damage, anemia, and fatigue, which is why those at risk should talk with their doctor about adding a high quality B12 supplement to their diet .
Current evidence suggests that people who consume adequate amounts of B12-rich foods and are able to properly absorb and use this nutrient dont necessarily need to supplement.
However, B12 supplements will most likely increase energy levels in those who are deficient, as this nutrient plays an important role in converting food into energy.
Water Soluble Vitamins For Anxiety
Water-soluble vitamins are extremely important and can be taken on a regular basis to help support mental health and functioning. While vitamin C and a vitamin B complex can help support brain functioning and regulate mood and improve symptoms of stress and fatigue, speak with your doctor before you consider taking them.
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What Are The Causes Of A Vitamin B12 Deficiency
Vitamin B12 deficiency can affect anyone. Those who have an unhealthy and unbalanced diet may not get enough vitamin B12 and develop a deficiency in the long run. There are some risk groups that are frequently affected:
- Vegans and vegetarians
- People after a stomach operation
- People with chronic pancreatitis or type 2 diabetes
- Chronically stressed people
How To Treat Depression With Therapeutic Doses Of Vitamins
The most common forms of depressive disorders are major depressive disorder and dysthymia, notes the National Institute of Mental Health. Symptoms can include feeling hopeless, irritability and fatigue. For some, physical symptoms such as headaches, body aches or digestive disturbance accompany moderate to severe depressive episodes. Feeling depressed on occasion is a natural occurrence for most individuals. However, persistent depressive symptoms that interfere with daily functioning require professional treatment. In addition to professional interventions such as counseling and psychiatric medications, improving nutrition habits with vitamin therapy is an option for regulating symptoms. Before increasing vitamin doses, consult your physician to ensure safety and prevent medication interactions.
Start taking thiamine to decrease fatigue. Thiamine or vitamin B1 deficiency causes fatigue, memory disturbance and loss of appetite, notes Holistic Online. If you are experiencing these symptoms with your depression, eat foods rich in thiamine or take a supplement. Foods containing vitamin B1 include pork chops, black beans and sunflower seeds. Women require 1.1 mg a day and men require 1.2 mg to reach a therapeutic dose.
Tips
You can take a B complex vitamin instead of individual B vitamins, however, the therapeutic dose needed to treat symptoms of depression may not occur as readily.
Warnings
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