Are B12 Injections Bogus?
Having and maintaining an upbeat and consistent energy is so important for productivity, mood and wellness. Vitamin B12 plays an important role in energy production because it acts as a modulator in the ATP producing Krebs cycle. Without B12, the Krebs cycle would not be able to produce ATP.
Side note: ATP is the molecule that is responsible for fueling our body with energy. The Krebs cycle is one way that our body makes ATP.
An important thing about B12 supplementation, is that it is an essential nutrient. We as humans cannot produce it, and we must get it from our diet or from supplementation.
Foods that are high in Vitamin B12 are: red meat, milk, cheese, fish, eggs and can be fortified (or added) to some gain products or cereal products.
Vitamin B12 from the foods that we eat is absorbed in the ileum (a part of your small intestine); however before B12 gets absorbed, the food must be broken down in the stomach. Then, the B12 in the food must bind with intrinsic factor (something that gets secreted in the stomach) before it reaches the ileum. However only 50% of B12 that we eat is absorbed.
As mentioned before, Vitamin B12 is an important factor for the kreb cycle, which gives us energy and it is found in the foods we eat! If you eat about 2.5 oz of meat, fish, chicken, pork, turkey or cheese, or eat 5 eggs, or 2 cups of milk or 1/2 serving of fortified cereal (like Kashi) per day then you are receiving ~2.5 micrograms of B12 from food! The RDA for B12 is 2.4 micrograms/day.
But if a person is vegan, vegetarian or isn't absorbing B12 properly because of certain gastrointestinal issues or metabolic diseases, then they might not be meeting the RDA.
Do Vitamin B12 Injections Work?
It’s complicated - Vitamin B-12 injections are administered intramuscularly and skips our digestive organs like our stomach and gut so the B12 goes directly to our blood and to our cells.
HOWEVER, B12 is not a direct source of energy!!! Only eating foods that have carbohydrates, protein and fats will give us actual energy. B12 only aids in the energy making process AS LONG AS WE ARE EATING ENOUGH (PEIROD).
Considering that foods high in Vitamin B12 are commonly eaten on a daily basis in most cultures, Vitamin B12 injections are not needed and can be a waste of money if you already include meats, eggs, cheese or milk in your daily diet, However for people who are Vegan/Vegetarian or have gastrointestinal issues, B12 supplementation is definitely recommended.
But what is the difference of injections versus supplements? Supplements are easily accessible to most people, they are cheaper, and the pain free option for vegans and vegetarians (without gastrointestinal issues). It is recommended to take a supplement if your gut works. (If your gut works, use it!)
B12 injections are generally unnecessary, overpriced and a painful way to get (way over) the RDA of B12. It is not recommended to take a B12 shot. To maintain a good amount of energy throughout the day you should first make sure you are eating ENOUGH food. If you are, then aim to get a serving of meats, fish, eggs, chicken, or milk in your diet daily for adequate B12. However, if you are a vegan/vegetarian you may want to consider taking a supplement.
For our plant-based friends looking for a trustworthy B12 supplement, check this one out.
With Love,
F.A.M
