Cellular Health

New Research Into Omega-3 and Colon Cancer Shows Possible Benefits

Colorectal cancer amounts for about 700,000 deaths worldwide. Could taking a daily dose of a certain supplements offer protection while also promoting stronger brain and heart health? A new study from the UK called the 2018 seAFOod Trial that discovered a link between aspirin, omega-3 and colon cancer supports this theory.

Colon Cancer, Polyps, and Pre-cancerous Conditions

The National Cancer Institute anticipates over 140,000 new cases of colon-related cancer in the U.S. by the end of 2018. Colon cancer affects men and women equally, with the average age of diagnosis being 67. The current mortality rate is 14 percent. Colon cancer typically begins with adenomatous polyps (adenomas), but their presence alone isn’t enough for a cancer diagnosis. People can have these pre-cancerous polyps and never have cancer. However, their presence in the colon does greatly increase a person’s risk for developing colorectal-types of cancer. Other risk factors include polyp size, the number of polyps and dysplasia after a biopsy. Age and lifestyle are the two largest risk factors for colon cancer. Family history of colorectal cancer is the third leading factor, followed by other bowel related diseases.

Prevention and Early Detection

The prevention and early detection of cancer have become growing areas of study. These various preventive measures are popular among high-risk populations, but colon cancer doesn’t appear to disparage by race or sex, though some studies suggest a higher prevalence in men and African Americans.

Doctors recommend lifestyle changes at the earliest signs of pre-cancerous conditions, patient-revealed family history or diagnosis. The recommendations made wholly depend on the patient’s current lifestyle, but some suggestions could be to increase physical activity, overhauling the diet, quitting smoking and taking certain supplements.

Understanding the Role of Omega-3 Fatty Acid in Colon Cancer Prevention and Treatments

Taking omega-3 fatty acids might not be enough to prevent cancer alone, according to this review of available research at the time (which doesn’t take the new 2018 UK study into account). However, their overall health benefits to the heart, brain and digestive system when utilized along with healthy lifestyle changes and diet can provide essential building blocks for disease prevention.

Most omega-3 studies revolve around fish oil supplements or marine sources. One problem here is dissecting the omega-3 fatty acid chains and studying individual ones. Regardless, the eicosapentaenoic acid (EPA) in omega-3 has shown promising results in studies for treating early colorectal cancer stages. It may also provide benefits for later stages as well as prevention. A treatment plan that includes EPA can also work alongside chemotherapy without adverse side effects.

What science and medicine know about omega-3 chains as a whole is that they help modulate inflammation in the body — and inflammation and colon cancer do seem to share a link. Some research has suggested that omega-3 fatty acids may have the ability to affect cancer cells and tumor size, but more studies are needed.

Omega-3 and Colon Cancer Prevention and Disease Mortality Decline

In the recent pre-cancerous polyp study that used aspirin and omega-3 supplements, four groups of participants were studied. Among the four groups, one group took aspirin and omega-3 supplements. Another took only aspirin while a third used only omega-3 supplements. The fourth group was a control. This particular study found that the combination of omega-3 and aspirin appeared to reduce the size of pre-cancerous polyps.

Two U.S.-based studies also analyzed data from high-risk men and women taking preventative treatments with or without a colon cancer diagnosis. During the extensive studies, over 1,600 people developed cancer, and over 500 of those passed away due to their disease. The participants who obtained a diagnosis and consumed omega-3 from fish sources saw a decrease in mortality rate. Scientists noted that among those who changed their dietary habits to include more omega-3 fatty acids after their diagnosis also had a reduction in death rate.

Concerns Over Aspirin and Omega-3 EPA Use

Doctors do raise concerns over taking a high dose of aspirin (300 mg) on an ongoing basis, which can cause internal bleeding. The study doesn’t include data for those with increased bleeding disorders, allergies to aspirin or stomach ulcers.

Aside from a temporary upset stomach and a fishy aftertaste, no known side effects or concerns arise with using dietary or therapeutic doses of omega-3 supplements. Some non-symptom concerns are the quality and increased caloric intake from supplements. High intakes beyond the scope of colon cancer studies do carry an increased risk of bleeding and possibly stroke. The new research shows promise when it comes to both treatment options and mortality rates in those with colon cancer. More studies could help further define the benefits when it comes to prevention and reoccurence rates as well.

Current guidelines suggest daily intake of omega-3 rich foods and taking supplements under a doctor’s guidance. For people who are at high risk of colon cancer, they should speak with their doctor about using the aspirin and/or aspirin and omega-3 therapy as a preventative measure. They should also be sure to continue with normal checkups and screening to catch any changes early.

Black Pepper Extract Benefits: Boost Nutrient Absorption and More

Nov 28 by Ewcopywriting

The black pepper plant produces a unique fruit that is harvested and used to create black pepper, a substance used all over the world daily. In fact, many people add black pepper to their foods so frequently that they don’t even think about it. This has made it one of the most valued spices in the world for generations. After harvesting, the fruit of the plant is dried, resulting in what we know as the peppercorn — a tiny seed-like ball with potent anti-inflammatory and anti-bacterial properties. The fruit of the black pepper plant is of such interest to scientists because its primary element is piperine. The piperine in black pepper is what gives it its powerful scent and flavor, but it does much more than simply improve the taste of food. The piperine in black pepper can help the body in a number of ways, from helping to better absorb nutrients to alleviating dental discomfort.

Science Takes a Deeper Look at Black Pepper

One of the newest discoveries is that black pepper extract benefits include helping the body process nutrients more efficiently. It does this by slowing down processes in the liver and intestines, allowing certain compounds to be held in the intestines longer. This gives the body more time to absorb nutrients, which allows the digestive system an opportunity to make better use of the foods we eat. Specifically, a process called “glucuronidation” is inhibited when piperine is added to the system. Under normal circumstances, glucuronidation helps the liver process medications and dietary supplements more rapidly. This process causes the beneficial properties of these substances to be flushed out with our urine prematurely. By arresting this process, the black pepper extract gives the body a longer period during which it can absorb these helpful properties of nutrients, vitamins and minerals that are ingested.

Black pepper extract benefits are particularly beneficial where curcumin is concerned. Curcumin is another natural substance, found in spices like turmeric, that provides a wealth of health benefits. However, our bodies can’t absorb curcumin quickly enough and many of the beneficial properties are flushed out of the system as waste. When black pepper extract is added to the mix, it slows down the digestive system long enough to allow the body to absorb more of the healthy properties found in curcumin. Taking black pepper extract with curcumin can improve the bioavailability of curcumin by 2000 percent or more.

More Black Pepper Extract Benefits

Supports Healthy Cells

One way that black pepper can benefit us is by helping to support healthy cell growth. It does this by releasing antioxidants into our bloodstream, which can help protect against free radicals. Free radicals are highly reactive particles that can cause cell damage when left to roam within our bodies. This may be why people who consume more black pepper may experience fewer skin anomalies, such as wrinkles and liver spots.

Improves Digestion

Consuming black pepper also increases the amount of hydrochloric acid released into the stomach. A higher acid content helps the stomach digest foods more efficiently, which may be adding black pepper to food regularly can help reduce instances of colic, diarrhea and constipation. The spicy nature of black pepper also promotes sweating and more frequent urination, which helps flush toxins and excess fluids from the body. The flushing of toxins helps reduce the risks of developing more severe gastrointestinal problems.

Helps Maintain a Healthy Weight

In addition to helping the body flush excess water and toxins from the body, black pepper plants assist in maintaining a healthy weight in another way. Black pepper possesses an outer layer that works to help support the breakdown of fat cells in the body when it’s ingested. Fat cells that are broken down are more easily digested, making it more efficient for the body to process those cells. This means they will be used for energy and the waste will be flushed rather than having the whole cells stored to cause weight gain.

May Aid in Cases of Vitiligo

Vitiligo is a type of skin condition that inhibits pigmentation and gives some people a paler or whiter skin tone. A study conducted at Oregon Health & Science University found that pepperine helps the body produce melanocytes, which help to produce melanin. In turn, melanin makes it easier for the skin to darken and tan. In fact, a topical solution derived from piperine and used in combination with UV light therapy can help reduce the risk of developing skin cancer.

Improves Respiration

If you’re a fan of spicy foods, you already know that strong dishes help clear the sinuses and improve breathing. this is because the pepper acts as an expectorant, which breaks up mucus and phlegm in the sinus cavities. As you’re prompted to sneeze or cough, you expel those contaminants, which helps clear out the respiratory tract. Additionally, by removing these substances from the body, you may also be reducing the risk of illness or infection. If you’re easily congested or experience breathing difficulties, ingesting more black pepper may help.

While there are many more benefits of ingesting black pepper extract, the benefits listed here may be the most advantageous. By slowing down the digestive process, black pepper helps us gain the benefits of other foods we eat and the natural supplements we rely upon to stay healthy. By adding black pepper to more foods, we’re likely making those foods even more useful to our bodies.

The Little-Known Connection Between Melatonin and Fertility

Nov 26 by Ewcopywriting

Many people associate melatonin with sleep — with good reason. Helping to regulate and maintain the circadian rhythm appears to be the most important and best-known role of this pineal gland hormone. However, melatonin also plays a variety of other important roles in the human body. According to recent studies on melatonin and fertility, it may play a very important role in helping couples to conceive.

Infertility: A Growing Modern Problem

For reasons that doctors and scientists do not fully understand, an increasing number of people are struggling with infertility. Only one in six couples trying to conceive will be able to do so in a reasonable amount of time, generally defined as around a year.

Infertility has classically been seen as a female problem, but men are contributing increasingly to low pregnancy rates. Causes that can be attributed to the male are now behind around 30 percent of infertility cases. For reasons that are not completely understood, sperm counts around the world have dropped dramatically and are continuing to fall. An increasing number of couples are seeking IVF and other fertility treatments, making reproductive technology one of the fastest growing fields of medicine. Despite this medical assistance, birth rates in the developed world are below replacement rates and continuing to fall.

What is causing this decline in fertility? There are several hypotheses, including estrogens in the water supply, increased pollution of water and air, radiation from smart devices and a general inclination to wait until later in life to conceive. Regardless of the cause, several studies suggest that melatonin may be part of the answer.

Could Melatonin Affect Egg Quality?

The rise in in-vitro fertilization has allowed scientists to study in depth what factors make an egg healthier and more likely to successfully become an embryo. The life cycle of an egg is complex and extremely important to fertilization, making it a popular avenue of study in the fertility world. Eggs, or oocytes, spend most of a woman’s life dormant in her ovary. When stimulated, a single egg begins to mature and resumes cell division. It matures in a follicle until it is released. From here, it travels down the fallopian tube to the uterus, where it is hopefully fertilized. If a couple is undergoing IVF, the egg is instead harvested.

Melatonin fluids in follicular fluid have been found to predict the health of the future egg. Melatonin also appears to protect eggs from oxidative stress during the collection and fertilization process, which in turn improves the chances of successful fertilization and implantation.

Simply giving melatonin to women trying to conceive has been found to improve egg quality as well as increase the chances of a successful pregnancy. Although these are all small studies, they definitely suggest that melatonin is crucial to conceiving and carrying a pregnancy, especially for women struggling with infertility.

Melatonin and Fertility in Males

Melatonin is important to the fertility of women, but it also appears to play a role in the fertility of men. High melatonin levels have been linked to sperm quality in both living men and in storage for insemination. This appears to be partly due to melatonin’s role as an antioxidant, preventing damage to DNA in semen.

However, melatonin may play another role as well, one that is increasingly important in the modern world: protecting sperm from damage due to pollutants. For men who live in areas where water and air quality are affecting fertility rates, this could be an immense advantage.

Although melatonin alone cannot cure male infertility (that we know of, at least), it appears to have an important role in male fertility. Men who are on the borderline between infertility and conception may especially benefit from taking a nightly supplement or from taking care to keep their natural production of melatonin high.

Links Between Circadian Rhythm and Fertility

Many of these studies have been performed in-vitro, on eggs that are fertilized in dishes for use in IVF and other reproductive technologies. However, the findings also likely apply to conceptions that occur the natural way. Because melatonin is a natural antioxidant and free radical scavenger, it can prevent cells from getting damaged from respiration and other activities. This is likely part of the reason that both eggs and sperm fare better when exposed to melatonin.

However, there may be other causes of the link between a healthy circadian rhythm and fertility. Melatonin appears to contribute to healthy hormonal cycles in women, which are essential for conception and pregnancy. In addition, people who have irregular melatonin may also have other health risk factors such as obesity or type 2 diabetes, as both of these have been linked to low melatonin levels.

There definitely appears to be a link between melatonin and fertility rates; one that may become increasingly important as infertility rates increase around the world. Although the causality remains in question, people nonetheless may find they are more fertile when they lead a healthy lifestyle, including getting plenty of sleep and keeping their circadian rhythm well-regulated.

Omega-3 and Breast Cancer: Can a Common Fatty Acid Affect Tumor Growth?

Oct 25 by Ewcopywriting

Found primarily in foods such as fatty fish, nuts, and leafy greens, omega-3 fatty acids are an essential fat that boast a wide array of health benefits. Omega-3 consumption has been linked to more restful sleep, improved mental health, healthier aging and even higher IQs. This newest look into marine omega-3 and breast cancer adds to a growing body of evidence suggesting that omega-3 fatty acids could play a pivotal role in the body’s ability to deal with cancer.

Research Suggests a Diet Rich in Marine Omega-3 Fatty Acids May Slow Breast Cancer

A team of researchers from the University of Nebraska Medical Center recently set out to investigate the effects of an omega-3-rich diet on cancer cells. Their research revealed that marine omega-3 fatty acids, such as the ones that can be found in fish oil, could potentially slow the advancement of breast cancer cells.

Breast cancer is the most common cancer among women, regardless of age, race or ethnicity. According to the CDC, approximately one out of every eight women in the United States will develop an invasive form of breast cancer in their lifetime. Over 250 thousand new cases of invasive breast cancer in women are diagnosed each year. The second most common cause of death among females, it is expected that nearly 40 thousand women in the United States alone are likely to die each year from the disease.

In a recent study led by Saraswoti Khadge, a then Ph.D. student working under Dr. James Talmadge, researchers determined that omega-3s appeared to both stop the growth of new tumors as well block the cancer cells from spreading further. It is believed that this could be due to the way in which omega-3s aid in supporting anti-inflammatory and immune responses in the body.

According to Dr. Talmadge, who is the Director of the University of Nebraska Medical Center Laboratory of Transplantation Immunology, “The studies by Khadge provided insight not only on the impact of dietary omega-3 fatty acids on tumor growth and metastasis but also on the sites of metastasis. Thus, not only were common metastasis sites reduced but also secondary tumor growth in the ovaries, kidneys and contralateral breasts.”

Previous studies have investigated the effects of a fish oil-based diet on pregnant women and children and found there to be a significant slowing in the development and metastasis of breast cancers. The team’s findings seem to echo those of previous works. Their research has been published in the journal Clinical & Experimental Metastasis.

Studying Omega-3 and Breast Cancer in an Animal Model

In order to conduct their investigations, the researchers utilized adult female mice which were separated into two groups. Each group of mice was fed a nearly identical diet consisting of the same amount of calories and fats, however, the types of fats in each diet differed. One group’s diet included omega-6 polyunsaturated fats derived from olive oil while the other group’s diet contained marine omega-3 fatty acids from fish oil.

4T1 breast cancer cells were introduced into the mice’s systems. 4T1 cells are commonly used to study breast cancer metastasis because they are highly aggressive and are known to spread rapidly to certain parts of the body — namely the bones, liver, and lungs. After a period of 35 days, the mice were autopsied to determine the effects of each diet on cancer development.

Marine Omega-3 Fatty Acids Found to Slow Breast Cancer Development

According to the team’s data, in the mice that were on the omega-3-rich diet, the breast cancer cells had a “significantly lower” chance of actually taking hold in the mammary glands of the mice. The team observed that tumors took much longer to begin developing in the mice on the omega-3 diet, which had a direct influence on the tumor size.

The autopsy conducted after the period of 35 days revealed that the tumors which were detected in the breast glands of the mice on the omega-3 diet were 50 percent smaller than those observed in the second group. Furthermore, within the omega-3 group, the growth and spread of the cancerous cells to other organs was much lower. The mice in the omega-3 group survived for longer than the mice that were on the omega-6-rich diet.

The researchers noted that the mice on the omega-3 diet possessed more T-cells in their tissues than those in the omega-6 group. T-cells are a type of white blood cell that impact nearly every aspect of the body’s adaptive immune processes. T-cells scan the body for foreign antigens and then work together to produce antibodies, to kill off bacterial- and viral-infected cells, and to eliminate cancerous cells. If a diet that is high in marine omega-3 fatty acids causes an increase in the production of T-cells, then this could explain the significant suppression of the development and metastasis of breast cancer.

Khadge stresses that their data does not mean that omega-3s prevent breast cancer. She explains, “Our study emphasizes the potential therapeutic role of dietary long-chain omega-3 fatty acids in the control of tumor growth and metastasis.”

Beyond Bone Health: Researchers Uncover New Vitamin D Benefits

Aug 30 by Ewcopywriting Leave a Comment

With old research under fire and new research turning up previously unknown vitamin D benefits, the “sunshine vitamin,” has been an increasingly hot topic among the research community. As the summer draws to a close and the days begin to once again shorten, it’s a good time to take a look back at some of this year’s vitamin D research highlights and evaluate if you should be adding more vitamin D to your diet.

Vitamin D: What is It and What Does It Do?

Vitamin D is both a hormone that our bodies naturally synthesize as well as an essential nutrient that can be found in foods such as beef liver, eggs, mushrooms and certain fatty fish. It is nicknamed the “sunshine vitamin” because our bodies are able to produce vitamin D through cholesterol when exposed to sunlight. Because few food sources exist that naturally contain high amounts of vitamin D, the best dietary sources of vitamin D are dietary supplements and fortified foods such as breakfast cereals and dairy products.

A critical component in the building of bone, vitamin D helps the body to absorb and hold on to calcium and phosphorus. Vitamin D’s role in the body, however, goes far beyond our bones and calcium regulation. Many of the organs and tissues in the body have receptors specifically for vitamin D. Aside from bone health, we know that vitamin D is also important to immune function and helping to control infections. Studies have shown that vitamin D may affect the body’s inflammatory response as well. Researchers continue to study vitamin D in an effort to glean its other potential functions.

Research Roundup: Vitamin D Benefits Beyond Bone Health

Vitamin D and Cancer

Because of vitamin D’s role in cell growth and regulation, there’s been increasing research into the link between vitamin D levels and cancer. One study conducted by scientists at UC San Diego and published in the journal PLOS ONE found that postmenopausal women with high levels of vitamin D were one-fifth less likely to develop breast cancer when compared to those who had lower levels of the vitamin.

In another study, which was published in the Journal of the National Cancer Institute, scientists found that individuals with higher concentrations of vitamin D were 22 percent less likely to develop colorectal cancer, while those deficient in the vitamin were 31 percent more at risk. While research may yield mixed results, overwhelmingly, the evidence seems to suggest that higher vitamin D levels could decrease the risk of developing certain cancers.

Vitamin D and Diabetes

A study conducted by researchers at the University of Colorado Anschutz Medical Campus (CU Anschutz) and published earlier this year in the journal Diabetes found a link between appropriate levels of vitamin D in infancy and childhood and a decreased likelihood of islet autoimmunity in children who are genetically at risk for Type 1 diabetes.

In a decade-long epidemiological study, which was published in PLOS ONE, researchers from Seoul National University and the UC San Diego School of Medicine determined that deficient levels of vitamin D can increase the risk of developing Type 2 diabetes by five-fold.

According to a paper published in the journal Cell, scientists from the Salk Institute found that activating pancreatic vitamin D receptors had the potential to repair and protect beta cells, the cells in the pancreas that synthesize, store, and dispense the insulin hormone, posing a potential new method of treatment for diabetics.

Vitamin D and Heart Disease

Clinical studies have associated vitamin D deficiency with an increased risk of heart attack and stroke. Heart-related diseases such as atherosclerosis, diabetes and hypertension can cause significant damage to the cardiovascular system. In findings that were published in the International Journal of Nanomedicine, a team of researchers from Ohio University investigated the effects of vitamin D on heart health and found that vitamin D3 reduces oxidative stress to the cardiovascular system and “significantly” restores the cardiovascular damage caused by such diseases.

Arterial stiffness is an early indicator of cardiovascular disease. In a study conducted by researchers at Georgia’s Augusta University and published in the journal PLOS ONE, researchers found that supplementing with vitamin D improved symptoms of rigid arteries.

In findings that were published earlier this year in The Journal of Clinical Endocrinology & Metabolism, a team of Norwegian researchers from the University of Bergen revealed that vitamin D reduced the risk of death by 30 percent in patients who are suffering from cardiovascular disease. Supporting research from the Westmead Institute for Medical research and published in the journal Heart, Lung and Circulation found that vitamin D protects heart tissues and decreases the likelihood of heart failure after a heart attack.

Vitamin D and Obesity

According to data presented by the Netherland’s VU University Medical Center and Leiden University Medical Center at this year’s annual meeting European Society of Endocrinology, low vitamin D levels are strongly related to an increased accumulation of belly fat.

Researchers from the University of Southern California reported in Pediatric Obesity that children born to vitamin D-deficient mothers were more likely to be overweight when compared to the children of mothers who had plenty of vitamin D throughout their pregnancies, suggesting that a deficiency of vitamin D during pregnancy “pre-programs” children for obesity.

How Much Vitamin D Do You Need?

The amount of vitamin D needed depends mostly on the individual’s age. According to the National Institutes of Health recommendations, persons between the ages 1-70, including women who are pregnant or nursing, are encouraged to consume 400 IUs of vitamin D daily. It is recommended that individuals over the age of 71 consume 800 IUs of vitamin D daily.

However, many experts agree that a higher intake should be observed. A report issued in The Journal Of Clinical Endocrinology & Metabolism by the Endocrine Society suggests a significantly higher intake is needed to raise the amount of vitamin D in the blood to therapeutic levels.

B12 Deficiency: Are You in Danger?

Aug 07 by Ewcopywriting Leave a Comment

Vitamin B12, a part of the essential B-complex, is necessary for our bodies to create and repair DNA, red blood cells and nerves, as well as a whole host of other functions. New research out of Ireland illuminates the worrying magnitude of vitamin B12 deficiency among older populations.

Over the Age of 50? You’re More at Risk for B12 Deficiency

Researchers from Trinity College Dublin’s Irish Longitudinal Study on Aging have published new findings in the British Journal of Nutrition showing that a significant amount of people over the age of 50 are at risk of a deficiency in B12. The team analyzed data from over five thousand individuals across different provinces in Ireland and found that while there were variations in deficiency depending on variables such as locale, general health and lifestyle, as well as the time of year measured, overall, older adults are considerably more at risk of a vitamin B12 or folate (vitamin B9) deficiency.

Deficiencies in folate and B12 are associated with numerous health issues such as anemia, fatigue, headaches and memory impairment, especially in older populations. According to their data, one in eight Irish adults over the age of 50 are B12 deficient., while one out of every seven older adults is deficient in folate. Their findings demonstrated that low or deficient levels of B12 and folate increase with age and is also more common in those who are obese, smoke, or who live alone.

B12 deficiency isn’t quite as widespread in countries such as the United States where some foods are mandatorily fortified with folate and B12. The researchers hope their findings will help to develop new public health policies regarding vitamin and nutrient fortification. “The high rates of B-vitamin deficiency seen in the older adult population are of concern and, given that this can be easily treated with fortification, this has significant policy and practice implications for Government and health services,” Dr. Rose Anne Kenny, the Principal Investigator at TILDA said in a press release.

What is Vitamin B12 and What Does it Do?

B12 is one of the eight vitamins that make up the group of all-important B vitamins. It is the most “chemically complex” of all the vitamins and is critical for the normal functioning of our brains and nervous system. Every single cell in the human body depends on B12. Our bodies need it for the production of red blood cells as well as the reparation and creation of new tissue and DNA. It’s also essential for the processes of energy and fatty acid production.

Our bodies produce millions of red blood cells each minute. Red blood cells contain the protein hemoglobin, which transports oxygen throughout our bodies and carries carbon dioxide back to the lungs for exhalation. When B12 levels become too low, the body’s production of red blood cells decreases. If red blood cell count drops too low, anemia develops and brings with it a slew of health complications, some severe and potentially irreversible.

Signs and Symptoms of a B12 Deficiency

Even slightly lower levels of B12 can trigger symptoms such as depression, brain fog and fatigue in individuals. Loss of appetite, constipation and rapid weight loss can also occur. The lower B12 levels drop and the longer the deficiency goes on, neurological issues, such as numb and tingling extremities or motor skill and balance issues, are likely to develop.

A long-term deficiency carries a significant risk of permanent brain and nerve damage. B12 deficiency has been known to put some people at a higher risk of mental health issues such as dementia, mania or psychosis. A B12 deficiency also impacts immune response and can increase susceptibility to infection or disease. Long-term deficiency leads to the onset of anemia, which may be accompanied by any number of symptoms:

extreme fatigue or lack of energy
muscular weakness
shortness of breath
irregular heartbeat and palpitations
unexplained weight loss
jaundice (yellowing of the skin)
chronic constipation or diarrhea
a sore tongue or mouth ulcers
vision disturbances
memory decline
problems understanding and making judgments
brain fog or feelings of confusion

What to do About a B12 Deficiency

Because a deficiency has the capability of causing irreversible damage, it’s critical to identify and treat a B12 or folate deficiency as soon as possible. The symptoms that arise from a B12 deficiency may also be indicative of other serious conditions, therefore, if you think that you are deficient in B12 or folate, it’s extremely important that you speak with a healthcare professional.

How Much B12 Do You Need and Where Can You Find It?

The United States National Institutes of Health recommends that anyone over the age of 14 years old should ingest at least 2.4 micrograms (mcg) of B12 each day. Pregnant women and women who are breastfeeding are encouraged to consume a bit more, 2.6 mcg and 2.8 mcg respectively.

The only organisms that naturally produce B12 are a few particular strains of bacteria and archaea. No naturally-occurring vegetable sources of the vitamin exist, putting vegetarians and vegans at a higher risk of deficiency than non-vegetarians. The richest sources of vitamin B12 are animal products such as milk, eggs and meats (beef, pork, poultry, lamb), fish, seafood/shellfish, nutritional yeast and fortified foods such as breakfast cereals and nutritional beverages.

Some medications, like metformin, which is a diabetes medication, and certain peptic ulcer treatments, as well as some antibiotics are known to interfere with the body’s ability to absorb B12 properly, and therefore, supplementation may be necessary.