Are you a man seeking optimal health and vitality? Perhaps you lack the energy to optimise your well-being or can’t focus on what you do. If so, vitamin B12 benefits for men is the place to start asking questions in the hopes of finding vitality. Various benefits for men using vitamin B12 await. However, it helps to know what type of vitamin B12 suits men and how to consume it daily. This critical nutrient doesn’t magically appear in your body. Note: you must discover ways to absorb the benefits of vitamin B12.
The Basics Of The B12 Vitamin For Men
Vitamin B12 is an essential nutrient men’s bodies require but aren’t able to make by themselves. The Cleveland Clinic confirms your body doesn’t naturally make vitamin B12, but your body can absorb this critical nutrient through your diet (19).
Different Sources Of Vitamin B12
Two sources of vitamin B12 exist, including:
- Cyanocobalamin – is a synthetic form found in supplements and multivitamins, according to WebMD (3).
- Methylcobalamin – is the natural form of vitamin B12 found in protein, according to Lancaster General Health (8). The natural form also comes in medicine, but you can find it in your diet.
The National Institute of Health lists the best sources of natural vitamin B12 (21), including fortified cereals, cheddar cheese, plain yogurt, milk, beef, tuna, salmon, and clams.
Who Is Prone To Vitamin B12 Deficiency?
The Mayo Clinic advises that older men with digestive tract conditions and vegans on a plant-based diet may suffer from vitamin B12 deficiency (13). For example, a National Institute of Health review shows that people with Crohn’s and Celiac Disease can’t absorb it (21).
Furthermore, according to the National Institute of Health, vegans eat plant-based foods that don’t contain vitamin B12 (21).
Read More: Vitamin B12 And Weight Loss: Is Taking Vitamin B12 For Weight Loss The Key To Shedding Pounds?
Vitamin B12 Deficiency Symptoms
The UK National Health Services lists the symptoms of vitamin B12 deficiency as the following (20):
- Appetite loss
- Rapid breathing or shortness of breath
- Vision problems
- Weakness or fatigue
- Mouth ulcers or sore mouths
- Memory problems
- Depression, anxiety, and dementia
- Balance and coordination problems
What Does Vitamin B12 Do For Men?
The B12 vitamin can enhance your overall well-being and support later health in your senior years. Vitamin B12 benefits for men range from neurological to excess energy. Let’s discover the incredible benefits of men using vitamin B12.
Men Benefit From Vitamin B12 With Added Energy
No evidence suggests vitamin B12 boosts energy with sufficient levels. However, Dr. Bruce Wolffenbutel and his associates found evidence to support how a vitamin B12 deficiency decreases energy levels (12). This goes to say that ensuring you have sufficient levels improves your energy.
B12 Vitamin Improves Skin, Hair, And Nails
A review published in the National Library of Medicine found that vitamin B12 deficiencies strongly affect skin, hair, and nails (6). Men with sufficient vitamin B12 have better skin, hair, and nails than men with a deficiency.
Vitamin B12 Benefits Nervous System For Men
Finnish researchers found an association between vitamin B12 levels and depression symptoms (1), realizing that sufficient levels of vitamin B12 help to metabolize serotonin. The Cleveland Clinic confirms serotonin is vital in regulating your mood (11).
Vitamin B12 And B3 For Men’s Nervous Systems
Harvard Medical School has shown how a vitamin B12 deficiency can result in memory problems, emotional disorders, and other nervous system issues (18). Sufficient levels are necessary, and the Mayo Clinic says to add niacin or vitamin B3 for nervous system health (10).
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Vitamin B12 Alters Men’s DNA To Prevent Disease
The Aristotle University of Thessaloniki in Greece did a study on how vitamin B12 synthesizes DNA and confirms a deficiency can negatively impact your health (5). DNA damage can result in colorectal cancer, dementia, and congenital disabilities in women (5).
Vitamin B12 Boosts Red Blood Cells
A lack of vitamin B12 results in lower red blood cell counts and lower hemoglobin, according to John Hopkins Medicine (16). Increasing folate and vitamin B12 in your diet can increase red blood cells and ensure hemoglobin provides enough oxygen everywhere (17).
B12 Vitamin Helps Men Sleep Better
The Naval Research Laboratory examined how vitamin B12 influences sleep-wake cycles (14). The research center found that sufficient vitamin B12 levels aid the sleep-wake process, but insufficient or too much vitamin B12 results in adverse effects (14).
B12 Vitamin Benefits Heart Health For Men
St. Lucie Medical Center shows how high homocysteine levels put you at risk for cardiovascular conditions (7). Fortunately, the Mashad University of Medical Sciences confirmed vitamin B12 regulates homocysteine levels to keep them low for heart health (4).
Vitamin B12 Enhances Men’s Fertility
The Jordan University of Science and Technology studied vitamin B12 and semen quality (15). The results showed how vitamin B12 increases sperm count and motility while reducing the effects of damaged DNA (15). This means men’s swimmers will swim faster.
Vitamin B12 May Support Bone Health In Men
The Northern Center for Food and Health found that men with low vitamin B12 levels had poor bone mineral density (2). Also, the Department of Nutrition Science proved low B12 levels in vegans increased bone fracture risks (22).
Vitamin B12 For Seniors Increases Neurons
The Academy of Micronutrient Medicine in Germany studied the effects of neuroenhancement with vitamin B12 (9). The department confirmed how vitamin B12 increases neurons to fight neurodegenerative and memory disorders in the elderly (9).
Read More: Vitamin B12 Weight Loss: Proven Fact Or Just Another Popular Fad?
Is Vitamin B12 Good For Men?
The Cleveland Clinic recommends adding vitamin B12 to your diet (19). However, the National Institutes of Health shows only 6% of men under 60 and 20% over 60 are vitamin B12 deficient (21). It’s a rare issue because your daily diet typically contains enough.
Why Is Vitamin B12 Needed For Young Men?
The National Institutes of Health says vitamin B12 keeps your blood, DNA, and neurological cells healthy (16). Keeping yourself fit and optimal from a young age reduces your risks for chronic heart, mental, and degenerative disorders as you age (16).
How Much Vitamin B12 Per Day For Men?
The Mayo Clinic recommends 2.4 micrograms of vitamin B12 daily for men (13). Higher amounts may be safe, but the clinic confirms excessive vitamin B12 intake can result in headaches, nausea, diarrhea, fatigue, and tingling in your extremities (13).
How Much Vitamin B12 Per Day For Men And Women?
Men and women can safely consume 2.4 micrograms of vitamin B12 daily, according to the Mayo Clinic (13). However, the National Institute of Health recommends 2.6 micrograms daily for pregnant women and 2.8 micrograms for lactating women (21).
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The Bottom Line
Vitamin B12 benefits for men are impressive, whether definite or studies prove how a lack of it can cause problems. Proving the opposite (how deficiency affects you) is enough to support how the benefits may happen for you with sufficient vitamin B12 in daily food.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
- Association between vitamin b12 levels and melancholic depressive symptoms: a Finnish population-based study – PMC (2013, nih.gov)
- B-vitamin status in relation to bone mineral density in treated celiac disease patients – PubMed (2015, nih.gov)
- Cyanocobalamin (Vitamin B-12) Oral: Uses, Side Effects, Interactions, Pictures, Warnings & Dosing (n.d., webmd.com)
- Effect of Vitamin B12 supplementation on serum homocysteine in patients undergoing hemodialysis: A randomized controlled trial – PubMed (2016, nih.gov)
- Frontiers | The role of vitamin B12 in DNA modulation mechanisms (2010, frontiersin.org)
- Hair, Nails, and Skin: Differentiating Cutaneous Manifestations of Micronutrient Deficiency – PubMed (2019, nih.gov)
- Hyperhomocysteinemia – StatPearls – NCBI Bookshelf (2022, nih.gov)
- Methylcobalamin (vitamin B12) oral/injection (2023, lancastergeneralhealth.org)
- Neuroenhancement with vitamin B12-underestimated neurological significance – PubMed (2013, nih.gov)
- Niacin (2020, mayoclinic.org)
- Serotonin: What Is It, Function & Levels (2022, clevelandclinic.org)
- The Many Faces of Cobalamin (Vitamin B12) Deficiency – PMC (2019, nih.gov)
- Vitamin B-12 (n.d., mayoclinic.org)
- Vitamin B12 and Circadian Rhythm Sleep Disorders: Patient Treatments vs. Controlled Studies (2019, clinmedjournals.org)
- Vitamin B12 and Semen Quality – PMC (2017, nih.gov)
- Vitamin B12 – Consumer (2021, nih.gov)
- Vitamin B12 Deficiency Anemia | Johns Hopkins Medicine (n.d., hopkinsmedicine.org)
- Vitamin B12 deficiency can be sneaky and harmful (2022, health.harvard.edu)
- Vitamin B12 Deficiency: Symptoms, Causes & Treatment (2022, clevelandclinic.org)
- Vitamin B12 or folate deficiency anemia – Symptoms – NHS (2023, nhs.uk)
- Vitamin B12 – Health Professional Fact Sheet (2022, nih.gov)
- Vitamin B12 status is a risk factor for bone fractures among vegans – PubMed (2021, nih.gov)