Vitamin B-12 is a water-soluble vitamin that is essential to your body. Vitamin B-12 is absorbed in your intestine and transported to every cell in your body. Unlike most water-soluble vitamins, your body can store vitamin B-12, and this storage decreases your chances of suffering from vitamin B-12 deficiency. Vitamin B-12 has numerous benefits, including an ability to increase physical performance levels.
Increased Stamina and Energy Levels
Vitamin B-12 is often marketed as a way to increase your energy levels and endurance. Unfortunately, there is no clinical evidence to support this claim in patients with normal B-12 levels. However, in patients suffering from vitamin B-12 deficiency, supplementation with vitamin B-12 significantly increases muscle endurance and can improve athletic performance, according to the Office of Dietary Supplements. These beneficial effects of vitamin B-12 are probably due to the role vitamin B-12 plays in cell reproduction, growth, protein synthesis and blood formation. Furthermore, vitamin B-12 is essential for the proper transport of oxygen to the muscles, which can further increase endurance, EatRight.org explains.
Other Benefits
Aside from an exercise supplement, vitamin B-12 improves overall health. Having sufficient amounts of vitamin B-12 can lower your risk of developing heart disease, "The New York Times" Health Guide notes. Vitamin B-12 lowers your levels of a chemical called homocysteine, which can increase the risk of heart disease, heart failure and stroke at high levels. Vitamin B-12 improves skin condition and is essential in the synthesis of red blood cells. Furthermore, your nervous system requires vitamin B-12 to develop and function, the University of Maryland Medical Center explains.
Dose
Your body's daily vitamin B-12 needs vary depending on age. Children less than 1 year old only need between 0.4 mcg to 0.5 mcg of vitamin B-12 daily, MayoClinic.com notes. This daily dose increases to 0.9 within the first three years of life. Children between 4 and 8 years of age need daily vitamin B-12 doses of 1.2 mcg. Those between 9 and 13 years of age need 1.8 mcg of vitamin B-12 each day. Anyone age 14 and up need about 2.4 mcg.
Sources
A healthy, balanced diet often provides enough vitamin B-12. Foods such as eggs and poultry meat contain vitamin B-12. You can also get vitamin B-12 from red meat, shellfish and dairy products. In some cases, you may need to take vitamin B-12 supplements or receive intravenous vitamin B-12.
References
- EatRight.org: Vitamin Needs of Athletes
- MayoClinic.com; Vitamin B12; April 2011
- "The New York Times"; Vitamin B12 Dietary Health Benefits; Linda Vorvick; March 2009
- "The New York Times"; Vitamin B12 - In-Depth Report
- University of Maryland Medical Center; Vitamin B12 (Cobalamin); Steven D. Ehrlich; June 2009
- Office of Dietary Supplements: Vitamin B-12
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