Dear Crossfitters, do you happen to feel more tired than expected, unmotivated and not very focused? It could be due to low levels of vitamin B12 in the body. A possible deficiency, which can be easily detected with a blood testit is indeed quite common. In fact, almost half of the population has insufficient values for vitamin B12!
Index
The characteristics of the B12
This vitamin is available in various chemically related forms, called cobalamines (due to the presence of cobalt). The main ones are hydroxocobalamin, deoxyadenosylcobalamin, methylcobalamin. Among the B complex vitamins, the vit. B12 is the only one that is stored in the liver to be used when needed. The other vitamins of the same family, if present in excess, are instead eliminated by the body.
Where to find the vit. B12
Vitamin B12 is present - in particular - in the sources of animal origin. Ne sono ricche le uova, la carne, il fegato, il milk ed i suoi derivati. Per questo, coloro che seguono regimi vegani sono maggiormente esposti a carenze di B12. Anche gli anziani, gli alcolisti e le persone che assumono certi farmaci a lungo (es. inibitori pompa protonica) sono soggetti a rischio. Sul mercato esistono numerosi integratori che permettono di compensare eventuali carenze. Noi vi consigliamo di optare per prodotti a base della active form of B12, Or the methylcobalamin which, unlike cyanocobalamin (mainly contained in low-end food supplements) is immediately available to the body and does not require conversion. It is also important to take, in addition to B12 alone, all the other vitamins of the complex B. Thus, the synergistic action is optimized and possible imbalances are avoided.
The benefits of B12.
This vitamin performs numerous functions within the body. We list some of them:
- acts on a neurological level ensuring mental alertness, increase in the attention threshold, reduction of mood disorders.
- Helps relieve occasional stress and insomnia.
- Supports the proper functioning of the immune system.
- Improve cardiac function by reducing blood pressure, homocysteine and cholesterol.
- It helps to increase energy and endurance levels.
- It stimulates the synthesis of red blood cells by the bone marrow. Together with iron and folic acid it helps to counteract some anemic forms (such as pernicious anemia and sports anemia).
Daily requirement of vit. B12
Il daily requirement is about 2-2,4 mcg. When taken through oral supplements, higher dosages are used (200-500 mcg) because it has been seen that the body can only absorb one a small part. On the other hand, sublingual or intramuscular assumptions guarantee better absorption and are therefore recommended to treat cases of serious deficiency.
If you liked the article, remember to follow us on our channels Youtube, Facebook e Instagram!