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.
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).
Two sources of vitamin B12 exist, including:
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.
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)
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The UK National Health Services lists the symptoms of vitamin B12 deficiency as the following (20):
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.
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.
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.
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).
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 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).
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).
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).
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).
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).
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).
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).
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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.
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).
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).
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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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.
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