supplements – Oscar Hancock

If you’re familiar with all the cool stuff vitamin B12 does for the body, you know it gets an A for effort. The nutrient helps with important things like nerve function and the production of DNA and it also plays a part in brain health. “If a person has a lack of B12, they may have trouble concentrating, retaining information and engaging in conversation,” said nutrition therapist Robyn L. Goldberg, RDN, CEDS-C. “It parallels malnutrition. If you’re not taking in enough food, it’s harder for your brain to work.”

Most people get enough vitamin B12 through food, but your age and what you eat can cause vitamin B12 deficiency, which can lead to serious health problems, including nerve damage.

We asked Goldberg for more about the basics behind B12 and what you need to know before taking a supplement.

What is vitamin B12 good for?

Vitamin B12 is a water-soluble nutrient that helps keep your blood and nerve cells healthy and helps your body make DNA. It supports brain function and prevents anemia which can make you feel tired and weak. “It also converts the food we take in into energy,” Goldberg said.

How do you get vitamin B12?

For many people, vitamin B12 is absorbed through food. It can also be taken as an oral supplement or as a prescription nasal spray or injection/infusion for people who have vitamin B12 deficiency.

Does B12 give you energy?

You’ve probably seen B12 marketed as an energy booster, but there’s no real science behind that claim. Goldberg said people with a vitamin B12 deficiency may feel a boost following a prescription shot or infusion, however, people taking the oral OTC supplement won’t see the same effect. “When you’re in the pharmacy and seeing B12 for energy, that’s what I call expensive urine,” Goldberg said. What she means is that, since B12 is water-soluble, you pee out any extra that isn’t absorbed in your body.

Read: Are Vitamin and Mineral Infusions Worth the Hype? >>

How much vitamin B12 should I take?

The recommended daily allowance for women and people assigned female at birth is 2.4 micrograms (mcg) of vitamin B12 a day. For reference, that’s about 3 ounces of tuna. People who are pregnant or breastfeeding need a little more, 2.6 mcg and 2.8 mcg a day, respectively.

What foods have vitamin B12?

Vitamin B12 is found in animal products, including meat. Some fortified foods such as breakfast cereals and nutritional yeasts have added vitamin B12.

You can also get B12 from eating:

Fish
Clams
Oysters
Poultry
Eggs
Dairy products

What are the symptoms of vitamin B12 deficiency?

The classic symptom of B12 deficiency is feeling tired or weak. Other symptoms can include:

Pale skin
Loss of appetite
Weight loss
Heart palpitations
Numbness or tingling in the hands
Problems with balance
A sore mouth or tongue
Poor memory
Depression

“The tried and true way to see [if you’re deficient] is to get your blood levels checked,” Goldberg said.

What are the dangers of vitamin B12 deficiency?

Over time, vitamin B12 deficiency can damage your nervous system, among other health problems. “Vitamin B12 is key in keeping our blood healthy. If your blood isn’t healthy, other medical conditions can evolve as a byproduct,” Goldberg said.

If left untreated, B12 deficiency can lead to anemia, mood disorders, muscle weakness, and balance and coordination problems.

Who should consider taking a vitamin B12 supplement?

As we age, the odds of having a vitamin B12 deficiency go up because we have less hydrochloric acid in our stomach to absorb the vitamin from the food we eat. As many as 4 in 10 older adults need to take a supplement or eat foods fortified with vitamin B12.

You may also need a vitamin B12 supplement if you are:

Over the age of 50
Vegan
Vegetarian
Pregnant
Breast feeding
Living with Crohn’s disease and celiac disease

As always, talk to your healthcare provider before taking any supplement. Some people with certain conditions, such as pernicious anemia or autoimmune disease, have trouble absorbing vitamin B12 from food or supplements and may need injections or infusions.

Read: The Pros and Cons of Being Vegan >>

Can you take too much B12?

Even though B12 is a water-soluble vitamin and it’s not stored in the liver like other vitamins, taking too much can have side effects. “Tingling is a big one to be aware of, and I don’t think a lot of people are mindful of that,” Goldberg said. “You could have a headache, you could feel nauseated, which could then translate into vomiting, diarrhea or loose stools and feeling weak. And the bigger issue with all of this long-term is it increases the risk for bone fractures and weak bones.”

So, should you take a vitamin B12 supplement?

Goldberg said to get a blood test first to check your levels and talk to your healthcare provider if you’re B12 is low. “Don’t just take a supplement,” she said. “Supplements don’t always have what they claim, and they may have more than what they’re stating — so it’s a gamble. We never truly know if it has what it’s saying.”

From Your Site Articles

What is red yeast rice?

Red yeast rice has been around for centuries and is known as a “natural statin” in traditional Chinese medicine. It’s produced by fermenting rice with a type of mold called Monascus purpureus.

Depending on the strain and the conditions of fermentation, the fungus enhances the rice with compounds called monacolins, which can lower cholesterol levels in the body. One of those monacolins — monacolin K — has the same makeup as the medicine lovastatin, a prescription cholesterol-lowering medication.

Read: Cholesterol-Lowering Drugs 101 >>

What are the potential red yeast rice benefits?

The most celebrated benefit of red yeast rice is its ability to lower cholesterol thanks to monacolin K. Some studies have shown that taking red yeast rice on a daily basis for six to eight weeks can lower total cholesterol and LDL (“bad”) cholesterol levels.

Red yeast rice may also have anti-cancer benefits. One study found that red yeast rice stopped the growth of cancer cells in the colon. And a different study found that red yeast rice extracts stopped breast cancer cells from growing. But more research needs to be done regarding any anti-cancer benefits to taking the supplement.

Read: I Was “Too Young” to Have Colon Cancer >>

How much red yeast rice do you need to lower cholesterol levels?

Lower cholesterol levels are directly linked to the amount of monacolin K in red yeast rice supplements. Research shows taking up to 10 mg of monacolin K on a daily basis is associated with lower cholesterol levels.

What does the FDA say about red yeast rice?

This is where things get a little complicated. The FDA approved lovastatin — which is basically monacolin K — as a drug before it was marketed as a supplement. So, any product that lists lovastatin or enough monacolin K to work like a statin, is illegal to sell in the U.S. as a dietary supplement. Over the years, the FDA has issued warnings against companies who market added or enhanced supplements with lovastatin and monacolin K.

As a result, the red yeast rice products you see online and in the grocery store typically won’t list the amount of monacolin K on the product label. The product may not contain any monacolin K — although most will have some level of the cholesterol-lowering ingredient — but you won’t know for sure the actual amount.

What are the red yeast rice side effects?

Because red yeast rice can act like a statin, the same side effects may apply. These can include:

Liver damage
Kidney damage
Muscle disorders

Some people experience other side effects. These can include:

Heartburn
Dizziness
Abdominal pain
Headache attacks

Red yeast rice products may contain citrinin, which can cause kidney damage.

Who shouldn’t take red yeast rice?

Red yeast rice may not be an option for everyone. You shouldn’t take it if you’re on cholesterol-lowering medications like a statin because it can increase the risk of serious side effects.

Also, people taking certain substrate drugs (CYP450 3A4 or P-glycoprotein), including some antibiotics and antifungals, shouldn’t take red yeast rice as it can affect how the body metabolizes medication. If you are taking any medication and you don’t know if it’s a substrate drug, be sure to ask your healthcare provider.

Is there anything specific women and people assigned female at birth should know about red yeast rice?

Red yeast rice isn’t recommended for people who are pregnant or lactating because there are no clinical studies — good or bad — that show the effect of taking the supplement while pregnant.

Is red yeast rice safe?

Overall, red yeast rice is considered safe and has few side effects. However, because the amount of monacolin K usually isn’t listed on supplement labels, you never know what you’re going to get. For example, one brand online says their red yeast rice supplement has “appropriate levels of naturally occurring monacolin compounds, especially monacolin K.”

If you’re thinking about red yeast rice for cholesterol, the supplement may not contain enough monacolin K to make a difference or have any benefits. High cholesterol can lead to serious health problems such as heart disease — the number one killer of women in the U.S.

Just like with any supplement, it’s a good idea to talk to your healthcare provider before you give red yeast rice the green light.