Are you a man seeking optimal health and vitality? Perhaps you lack the energy to optimize 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 adults, people 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 well (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):
- Headaches
- Appetite loss
- Indigestion
- Palpitations
- Rapid breathing or shortness of breath
- Vision problems
- Weakness or fatigue
- Diarrhea
- Mouth ulcers or sore mouths
- Memory problems
- Numbness
- 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 more 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 described case studies where fatigue was a common symptom of vitamin B12 deficiency (12). This goes to say that ensuring you have sufficient levels may improve your energy by avoiding deficiency and resulting fatigue.
B12 Vitamin Improves Skin, Hair, And Nails
A review published in the National Library of Medicine found that vitamin B12 deficiencies can strongly affect skin, hair, and nails (6). Men with sufficient vitamin B12 can avoid this for better skin, hair, and nails.
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 helps to metabolize serotonin and other neurotransmitters. The Cleveland Clinic confirms serotonin is vital in regulating your mood (11).
Vitamin B12 And B3 For Men’s Nervous Systems
Harvard Medical School describes how a vitamin B12 deficiency can result in memory problems, emotional disorders, and other nervous system issues (18). Sufficient levels are necessary for nervous system health.
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Vitamin B12 Alters Men’s DNA To Prevent Disease
Vitamin B12 is necessary for DNA synthesis. The Aristotle University of Thessaloniki in Greece describes how a deficiency can negatively impact your health due to alterations in DNA synthesis (5). DNA damage can contribute to the development of cancer, neurological diseases, and cardiovascular disease (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 support an adequate number of red blood cells and ensure hemoglobin provides enough oxygen everywhere (17).
B12 Vitamin Helps Men Sleep Better
A scientist from the Naval Research Laboratory commented on how vitamin B12 influences sleep-wake cycles (14). The research center found that the overall evidence is inconclusive but that longer-term studies might increase our understanding in this area (14).
B12 Vitamin Benefits Heart Health For Men
High homocysteine levels put you at risk for cardiovascular conditions (7). Fortunately, studies have confirmed that vitamin B12 (along with vitamin B6 and folate) regulates homocysteine levels to keep them low for heart health (4).
Vitamin B12 Enhances Men’s Fertility
The Jordan University of Science and Technology reviewed vitamin B12 and semen quality (15). The results showed how vitamin B12 may increase sperm count and motility while reducing the effects of damaged DNA (15).
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 at East Carolina University found that 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 authors described how vitamin B12 deficiency and elevated homocysteine levels have been associated with neurodegenerative disease (9).
Read More: Vitamin B12 Weight Loss: Proven Fact Or Just Another Popular Fad?
FAQs
Is Vitamin B12 Good For Men?
The Cleveland Clinic recommends including vitamin B12 in your diet to avoid deficiency (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 unless you eat a plant-based diet, are an older adult, or have a gastrointestinal issue that affects absorption.
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 should 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, and we all want to avoid deficiency. Ensure you get enough vitamin B12 through food or talk to your healthcare provider about supplementation options if you are at risk for a deficiency.
DISCLAIMER:
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!
SOURCES:
- 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)
