The B vitamins are key in energy production and there are 8 of them in total. Getting a good range in our diet is essential for maintaining good energy levels. However, in perimenopause we might need to think a little more about B12.
With age, it can become harder to absorb B12 as we produce less of a glycoprotein called intrinsic factor. Intrinsic factor is made in the gut, where the majority of the absorption takes place. Your absorption is also affected if you take PPi medication (such as omeprazole), antacids such as gaviscon, or if you drink heavily.
What does vitamin B12 do?
Vitamin B12 benefits your body in impressive ways:
- boosting your energy
- improving your memory and protects your brain by reducing the loss of neurons
- helping prevent heart disease
- key in bone health and can help reduce the risk of osteoporosis
- is key in DNA production
- supports eye health and reduce the risk of age related macular degeneration
- improves mood and reduces the risk of depression
- creating red blood cells
- supports healthy hair, skin and nails
How do I know if I am getting enough vitamin B12?
B12 is mostly found in animal products – think fish, meat, poultry, and eggs. If you eat meat, or vegetarians eating dairy and eggs, you’re probably getting enough of this nutrient effortlessly. But if you are vegan, it can be a bit tricky to hit those B12 levels with just diet alone.
Symptoms of vitamin B-12 deficiency can include:
- fatigue
- weakness
- constipation
- loss of appetite
- numbness and tingling in the hands and feet
- balance problems
- depression
- confusion
- dementia
Many of the above symptoms are also associated with perimenopause and menopause, which is why it’s important to get your B12 levels checked. Instead of going through the hassle of asking your GP (although you totally can), there’s a budget-friendly option to get those tests done privately. Check out online platforms likeThriva or Medicheck– they offer low cost tests. Very convenient, and you get the results very quickly.
If you find that you do have low levels it is easy to top them up with a good quality supplement.
What type of vitamin B12 should I take?
If you find that you have low levels then you may want to consider supplementing. But which form should you consider:
- Methylcobalamin – Is usually found in animal based products and is therefore is a natural form of B12. As it is natural it is well absorbed by the body. It is not always suitable for vegetarians or vegans.
- Cyanocobalamin – As a synthetic, manufactured form of vitamin B12. It is less preferred than all the other forms for treating vitamin B12 deficiency, as it is not as readily absorbed by the body. However it is the most commonly found form of B12 in lower priced supplements.
- Adenosylcobalamin – Most helpful when low B12 is causing low energy.
- Hydroxocobalamin – One of the predominant forms found in food. It has been found to raise levels of B12 in the blood stream for a much longer time than cyanocobalamin, and is suitable for vegetarian and vegans. Often found in better quality supplements.
I recommend this quality B12 supplement that has both Methylcobalamin and Adenosylcobalamin in a vegan tablet – Buy here and if you use my discount code WHILL10 you will get 10% off at checkout.
What else can I do to support my health?
Making sure you are eating a well balanced diet is the best way to ensure you are getting all the vitamins and minerals your body needs, not just B12. However, if you feel that you may be low in vitamin B12, or want more support on which supplement is right for you then a qualified nutritional therapist (such as myself) will be able to help.
Not all supplements are created equal, some have better available forms of B12, and some supplements have unnecessary additives and fillers. Refer to my list above for the best form for you, and then check the ingredients label on your vitamins.
If you are interested in your health and wellbeing I have a wonderful free community on facebook where I share lots of tips and support – please join via this link.
