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- Vitamin B12 is a key component of DNA production our body’s cells.
- The main vitamin B12 food source is animal foods so vegans and vegetarians may need to add B12 supplement to meet their dietary needs.
- Vitamin B12 has a wide variety of benefits including boosting our mood, cognitive ability and improving hair growth among others.
Liquid B12 Benefits
Vitamins and supplements come in a wide variety of administration methods these days – from B12 liquid supplements to vitamin B12 tablets and more. There are pros and cons to each, but there are several liquid B12 benefits worth considering. B12 liquid benefits can include supporting red blood cell health and production, healthy neurological functioning and development, and supporting metabolism. For people with digestive issues or for those who struggle to absorb nutrients normally as food passes through the digestive system, liquid vitamins, especially when administered sublingually, can help ensure that your body receives the essential vitamins it needs to support healthy bodily functions.
Vitamin B12 is also a necessary component to help fuel the production of DNA within the body’s cells. Without sufficient vitamin B12, the body slowly but steadily begins to deteriorate. Because B12 plays such an important role in the production of healthy red blood cells, a lack of vitamin B12 means that red blood cells aren’t replenished as efficiently and therefore bodily tissues and vital organs don’t receive enough oxygen from regular blood flow. There are other symptoms and warning signs of vitamin B12 deficiency, but we will discuss those in greater detail later.
Some studies have also shown that vitamin B12 helps with serotonin production, which may be able to help individuals struggling with depression or anxiety, as well as those who suffer from drastic mood swings and difficulty falling asleep. Doctors and health scientists are still discovering all of the ways in which vitamins like B12 interact with the body and are utilized by the body. While much is still unknown, the general consensus among healthcare professionals is that individuals ought to consume the recommended daily amount of vitamin B12 and similar vitamins or mineral supplements. Consuming more than the recommended daily amount can have adverse effects as well, like severe headaches, nausea, vomiting, and diarrhea (1).
Vitamin B12 Benefits
Many health-conscious people interested in making improvements to their diet or nutrient intake have questions about the benefits of vitamin B12 and its effects. Questions like, “Does vitamin B12 increase appetite?” or “Are there B12 injection benefits?” have lots of different answers depending upon who you ask. That’s why it’s always of the utmost importance to discuss matters with your main doctor or primary care physician before making changes to your diet or beginning to take vitamin supplements. Your personal healthcare professional knows your medical information and can better determine whether any changes are necessary and whether or not they would be helpful.
Some of the main vitamin B12 benefits include boosting and supporting necessary bodily functions like cell metabolism, red blood cell production, and proper nerve functioning (1). In addition to pills and capsules, there are a variety of other administration methods from which to choose – there are liquid injections, liquid ingestibles, gummies, nasal sprays, and sublingual capsules. For people with difficulty chewing or swallowing pills, liquid B12 – especially when administered sublingually – provides an opportunity for individuals to absorb the vitamin into their bloodstream without having to rely on the digestive system to absorb the nutrients. This can also be a helpful solution for people with gastrointestinal issues, or for people who struggle to absorb nutrients conventionally.
Vitamin B12 Side Effects
Before deciding to add supplements to your health regimen, it’s important to understand vitamin B12 benefits and side effects. Liquid B12 side effects may include an upset stomach or headache – especially when taken on an empty stomach. Generally, however, when ingesting the proper recommended daily amount, vitamin B12 is safe to ingest without any adverse effects.
Some side effects of not receiving enough vitamin B12 from your diet may include feeling short of breath, headaches, skin appearing paler than normal, fatigue, lethargy, malaise, and potentially even heart palpitations. Because vitamin B12 is necessary for vital organ functions, it’s critically important to ensure that your body receives the recommended daily amount either from healthy, diverse food choices or with the help of vitamin supplements.
Vitamin B12 Foods
Doctors and health nutritionists generally agree that the best way to ensure you get all of the recommended daily amounts of essential vitamins and minerals is by eating a healthy, well-balanced diet full of fresh, nutrient-rich foods. How to get vitamin B12 naturally may depend on dietary restrictions – especially for vegans and vegetarians. Since many vitamin B12 foods come from animal sources, it can be difficult to obtain vitamin B12 without relying on supplements or meal additives.
Vitamin B12 fruits include apples, bananas, blueberries, and oranges (2). Other vitamin B12 foods (vegetarian-friendly) include beetroot, butternut squash, mushrooms, and potatoes (2). Aside from these fruits and vegetables, other main sources of vitamin B12 are meat (beef, sardines, clams), eggs, dairy products, and some cereals which have been fortified to include additional vital nutrients like vitamin B12. Even though there are a wide array of options from which to choose when it comes to getting your necessary vitamin B12 intake from fresh foods, there are numerous contributing factors that may inhibit an individual’s ability to eat these foods or to adequately absorb the nutrients therefrom. Because of this, oftentimes, doctors and other healthcare professionals may recommend bolstering your body’s supply of vitamin B12 with appropriate supplement products.
Vitamin B12 Deficiency Symptoms
While there are several reasons someone may be experiencing a vitamin B12 deficiency, there are a few common vitamin B12 deficiency symptoms to be watchful of – especially if your diet does not include regular sources of vitamin B12. While vitamin B12 deficiency is fairly uncommon in the United States and other developed countries, vegans and vegetarians are especially susceptible to a vitamin B12 deficiency since most food sources of vitamin B12 come from animal products. Some symptoms people may experience when they are not getting enough vitamin B12 from their diet include a loss of appetite, constipation, numbness or tingling sensations (most commonly in the hands and feet), confusion, balance issues, and more (2).
Addressing B12 deficiency in men is important because we all need vitamin B12 in order to survive. Some studies have shown that vitamin B12 deficiency is more prevalent among men – especially elderly men, people suffering from digestive system issues, and those who adhere to strict vegan or vegetarian diets (4).
Vitamin B12 Benefits for Men
While everyone can benefit from ensuring that they ingest enough vitamin B12, there are a handful of vitamin B12 benefits for men. Vitamin B12 can help facilitate energy production, can enhance your mood, and can even contribute to healthier skin and hair (3). These benefits are especially helpful for older men and people who don’t get enough vitamin B12 from their regular diet. If you have tried to make healthier food choices or specifically sought out foods richer in vitamin B12 and you still suspect you may be prone to a deficiency, consult with your doctor about what options are available to you.
Some manufacturers also offer B12 drops for weight loss. It’s important to note, however, that many doctors and nutritionists agree that the best way to healthily lose weight is to make adjustments to your diet (like eating more fresh produce and less processed foods) and increasing exercise. Always be sure to consult your primary care physician before making drastic changes to your diet or before beginning to take dietary supplements. Doctors with intimate knowledge of your medical history can alert you if certain supplements will interact with other medications you may be taking, or they may have alternative suggestions or methods to improve your overall health and well-being.
Vitamin B12 Benefits for Hair
Ensuring that your body receives all of the vitamins and nutrients it needs is also beneficial for cellular replenishment and can help hair grow more healthily. Vitamin B12 benefits for hair include supporting hair follicle health – when the body doesn’t have enough vitamin B12, people may experience anemia-like symptoms like hair thinning or even hair loss. By ensuring that you get enough vitamin B12 either through your regular diet or with the use of dietary supplements, you provide your body with all the tools it needs to grow healthily and happily while supporting normal, daily bodily functions.
Some vitamin B12 benefits for women include supporting healthy hair and nail growth and cell replenishment as well. Vitamin B12 has also been shown to potentially improve moods while boosting cognitive processes as well. Generally speaking, vitamin B12 is one of the essential nutrients that human beings need to stay alive and healthy. Without it, our bodies would slowly falter and organs would cease to perform their functions. By taking the appropriate steps to ensure that your body receives the recommended daily amount of vitamin B12, you are investing in your overall health and well-being as well as working to mitigate the adverse effects of vitamin B12 deficiency.
- https://www.webmd.com/a-to-z-guides/vitamin-b12-deficiency-anemia. Mayo Clinic Staff. “Vitamin B-12” Mayo Clinic, 17 July 2021.
- https://www.starhealth.in/blog/vitamin-b12-rich-fruits-vegetables. Star Health Doctors. “Vitamin B12-rich fruits and vegetables” Star Health Insurance, accessed 11 November 2022.
- https://www.mdriveformen.com/blogs/the-driven/vitamin-b-12-for-men-over-40. Mdrive. “Vitamin B12 for Men Over 40” Mdrive, 24 August 2020.
- https://www.jstor.org/stable/48508127. Annals of Nutrition & Metabolism, Vol. 72, No. 4 (2018), pp. 265-271. “Vitamin B12 Deficiency and the Role of Gender” accessed 11 November 2022.
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