Immune System Health

Negative Effects of Antibiotics Target Bones, Immune System and Brain

Since their development in the 1940s, antibiotics have been the medical go-to for eradicating and counteracting the effects of bacterial infections. In fact, at one time antibiotics were even viewed as something of a miracle drug that would possibly bring an end to all infection worldwide. Unfortunately, that hasn’t been the case; although after nearly 80 years doctors frequently prescribe antibiotics to treat a number of conditions, making them nearly as common as aspirin or ibuprofen.

Since the discovery of antibiotics, one problem that has come to attention is the effect that over-prescribing them has on the immune system. Since our immune system is reinforced through the use of antibiotics, infectious bacteria have adapted in response. Stronger strains of bacteria, referred to as “superbugs” in the media, have developed. These superbugs are seemingly immune to the effects of antibiotics. This adaptation makes it harder to treat infections, requiring stronger doses of antibiotics to reap the same benefits.

Antibiotics and Bone Health

Aside from the problems caused by the over-prescription of antibiotics, recent research has uncovered other negative effects of antibiotics — namely in terms of how they affect bone health. The job of antibiotics is to kill bacteria in the cells, which they do by promoting levels of oxidative stress. Earlier this year, a research team operating out of Wyss Institute at Harvard University found that this process can also cause oxidative stress to occur within the cells. While this helps eliminate unwanted bacteria, high levels of oxidative stress also affect the mitochondria in the body. While mitochondria do resemble bacteria, our cells need these tiny organelles to function: Mitochondria are responsible for producing the energy our cells need to thrive, so, as the mitochondria are attacked, cell function is diminished.

In the study, the researchers exposed human cells to three antibiotics: kanamycin, ciprofloxacin and ampicillin. Initially, they observed no change in cell function. However, after just four days, the oxidative stress had already started to damage the DNA within the cells. Particularly disturbing was the ability of this oxidative stress to attack and destroy glutathione, an antioxidant compound known to protect vital cells related to bone health and brain cell growth.

The Negative Effects of Antibiotics on Brain Health

In another study, a German research team wanted to establish the effects of broad-spectrum antibiotics on mice. They found that as the antibiotics were administered, cell growth was inhibited in the hippocampus of the brain. Since the hippocampus controls memory and the functioning of the nervous system, this research suggests that cognitive functioning can be significantly impacted by exposure to antibiotics.

The researchers then subjected the mice to memory tests. Mice who were given antibiotics performed poorly on those tests, confirming that memory is affected by the oxidative stress that antibiotics produce. Additionally, the mice were found to have a lower monocyte count; monocytes are essential weapons that our immune system uses to fight off infection.

The news wasn’t all bad, however. Once the researchers stopped administering the antibiotics, they found that the mice returned to their healthier states. Memory improved and nervous system function returned to normal as the hippocampus began promoting healthier cell growth. While antiobiotics may be necessary to treat some conditions, this research suggests it should be used only sparingly.

Can Probiotics Help Mitigate the Effects of Antibiotics?

In recent years, the discovery of the health benefits of probiotics has changed how we view human health, particularly because of the way in which these compounds can improve gut health. Probiotics are the “good” bacteria that promote a healthy balance of flora in your digestive tract for optimal gut health. While antibiotics can be beneficial due to their effect on dangerous bacteria, they are at the same time detrimental to the good bacteria living in the digestive tract. Eating foods rich in probiotics or taking a high-quality probiotic supplement can help repair the deleterious effects of antibiotics.

Since probiotics affect gut health directly, ingesting probiotic-rich foods has also been found to be beneficial in reducing the symptoms of irritable bowel syndrome and inflammatory bowel disease. Probiotics may even be effective in treating H. pylori infections, which are bacteria that attack the digestive tract. Left untreated, H. pylori can cause stomach ulcers and cancer to develop. In recent years, maintaining a healthy balance of bacteria in the gut has been linked to a healthier heart, better metabolic health, increased brain health, healthy mood, healthier bones and more.

In women, probiotics can help treat and prevent bacterial vaginosis from occurring. This is a condition in which bacteria levels in the vagina become unbalanced and the necessary healthy bacteria is diminished. While we still don’t know what causes BV, both antibiotics and probiotics can help. The problem with antibiotics is that the infection will likely return in the future, which is less common with probiotic treatments. C. difficile is a bacterial infection more commonly found in hospitals and nursing homes, especially following an antibiotic treatment. The toxins produced by this infection can damage the cells in the intestines, which can result in gut inflammation. Probiotics have also proven effective in fighting off C. difficile infections.

Found in a variety of foods, such as yogurt, cheese, sauerkraut and Kimchi, probiotics have been found to treat many health conditions and are suspected in aiding in the treatment of many more illnesses. Because it is often difficult to consume enough probiotics via diet alone, many people opt for a probiotic supplement that combines a variety of probiotic strains — and sometimes even prebiotics — in a single pill or capsule. As we begin to understand more about how antibiotics negatively impact our health, using probiotics to protect the healthy bacteria in the gut may help to mitigate their negative effects.

3 Surprising Roadblocks Standing Between You and a Healthy Heart

Jan 25 by Ewcopywriting

Despite a widespread obsession with health, the incidence of heart disease is steadily rising in the United States. Many people are eating healthier, exercising more and otherwise trying to maintain a healthy heart. However, there are three surprising things that may be holding you back.

1. Your Cold and Flu Medicine

Most of us think nothing of reaching for their favorite syrupy medicine at the first signs of a cold or flu. Although these medications can be very effective for symptoms such as fever and cough, the American Heart Association warns that they can have a negative effect on cardiovascular health.

In addition to ibuprofen, acetaminophen and other anti-inflammatory medications, cold and flu medications often have the decongestants pseudoephedrine and phenylephrine. These decongestants behave very similarly to epinephrine (also known as adrenaline) in the human body. They constrict blood vessels, which is why they are so effective at relieving a running nose. Like epinephrine, they can also raise blood pressure to a measurable degree.

Although a healthy person can handle these side effects without any problems, people with hypertension or underlying heart disease should avoid decongestants. Doctors recommend taking an antihistamine such as Benadryl instead.

If you are tempted to simply take an ibuprofen for your fever and aches, think again. The class of medications that ibuprofen belongs to, called NSAIDs, also have been linked to serious heart events. Although NSAIDs are generally regarded as safe for young and healthy people, elderly people have three times the risk of heart attack in the week after taking them.

The next time you have cold and flu symptoms, get plenty of rest and chicken soup. Ask your doctor before taking any medications — even over-the-counter ones.

2. Yo-Yo Dieting

Every new year, people across the country choose a new fad diet. By February, the diet is gone and the pounds are back. Although many people can lose weight easily, most of us quickly gain it back. How is this affecting our heart health?

Researchers looked at two groups of people: one that was assigned to the Mediterranean diet and one that was instead given the low-sodium DASH diet. Both of these diets have been shown to have cardiovascular benefits in prior studies.

People ate the special diets for 5-6 weeks and then underwent extensive cardiac testing. Unsurprisingly, their hearts were healthier than ever. However, they were then allowed to return to their former diet. After several weeks, the cardiovascular health of both groups was measurably worse.

The weight fluctuations caused by yo-yo dieting have been shown in several other studies to be bad for both cardiovascular health and metabolism. However, those extra pounds also are a cardiac risk factor.

What is a person to do? According to health experts, the answer is to make sustainable lifestyle changes that will gradually impact both your heart health and your waistline. Although this takes more time and discipline than the endless crash diet cycle, it will lower your risk of almost all classes of disease.

3. Unstable Income

It was once an accepted fact that the average person’s income would steadily increase over their working years. In modern times, however, this cannot be assumed. Incomes are more volatile now than they have been for almost forty years. Many people are not sure what they will be making in a few months, much less a few years or decades.

How is this economic uncertainty affecting your heart? According to researchers, it may be raising our risk of heart disease as well as your risk of death from cardiovascular events. According to research performed in four American cities over three decades, even young people with financial instability are at markedly higher risk.

This risk factor is not as easy to change as others. After all, most people would choose a stable income if they truly had the choice. However, it is important to remember the context of this correlation. People with unstable incomes are likely to be under more stress, sleep more poorly, have poorer mental health and indulge in cheap, unhealthy foods. These all can contribute to heart disease and can be more easily changed than your income.

Keeping a Healthy Heart

These factors are all surprising because they are common in our society, yet are not commonly associated with heart health. However, they are not the only things that are contributing to our steady decline in cardiovascular health. Many of the best ways to preserve your heart health are common-sense lifestyle changes, such as:

Eat healthy food, including plenty of fiber, healthy oils and plants.
Exercise enough to raise your heart rate several times a week.
Avoid smoking, drinking and other unhealthy substances.
Get eight hours of high-quality sleep every night.
Actively manage your stress so you are not anxious on a regular basis.

Are any of these surprising roadblocks standing between you and the cardiovascular health you desire?

Manipulating the Human Microbiome to Protect Against Flu

Jan 21 by Ewcopywriting

The last few years have brought a flood of new knowledge about the role of gut bacteria in whole-body health. However, the gut is not the only area of our body in which a healthy balance of bacteria can make a measurable difference in wellness.

We now know that a diverse and healthy microbiome can be a benefit not just to our digestive tract, but to our immune system, mood and even neurological function. According to a new study, small changes in our natural bacteria may even protect against flu and other contagious illnesses. Have you taken your probiotics today? If not, it may be time.

The Ancient — and Modern — Threat of Influenza

Although most people have gotten the flu and recovered, it is actually one of the greatest disease threats of our time. Before knowledge about sanitation and widespread vaccination made flu less common, millions of people would die from this disease in just one flu season. Even in modern times, the flu is a very real risk to children, the elderly and people with compromised immune systems. In addition, it can cause a week or more of high fever and other serious symptoms even in the healthiest among us.

Scientists and doctors have managed to mitigate the risk of influenza in several ways. First, widespread vaccination efforts every season keep the most dangerous strains from developing into pandemics. Second, there are antiviral medications that can lessen the severity of illness and decrease the amount of time it takes to recover. Third, widespread hand-washing and other sanitation efforts have helped to reduce the incidence of flu.

These efforts have made a marked difference, but this is not enough. Influenza season every year brings reports of hundreds of deaths, some in people who were otherwise healthy. In fact, an average of 650,000 people die from influenza every year. According to new research, changing our microbiome just slightly may form another layer of protection — one that is sorely needed in an age of “super bugs” that are resistant to most medical efforts.

Could Your Respiratory Tract Bacteria Protect Against Flu?

Influenza infections begin when the virus colonizes the delicate mucus membranes of the respiratory tract. These mucus membranes are already colonized with a variety of bacteria that contribute to our health in different ways. A group of researchers wondered: Could changing this bacterial balance help to protect against influenza?

To answer this question, the researchers took a group of people who were not ill but had a member of their household recently diagnosed with influenza. Living with someone who has the flu almost guarantees exposure. Each person had a swab taken of their nose and throat to determine the makeup of their respiratory bacteria. They then watched to see which people developed influenza.

People with certain types of respiratory bacteria were far less likely to develop influenza than people with specific types of staphylococcus and streptococcus. This suggests that slightly changing our natural bacteria balance may help to protect against the flu and other serious viruses.

Your Microbiome and Your Health

The lead author of this study, Professor Betsy Foxman, stated, “I love the idea of working with our microbes as opposed to seeing them as an enemy that needs to be eradicated.” A great deal of research has focused on the importance of our gut flora in our health. However, this is not the only microbial population that is important. Our bodies are covered in bacteria, all of which has an effect in some way. Bacteria on our skin help to keep a healthy biochemical balance and prevent infections, for example. The new research on respiratory bacteria is one of several studies showing us the impact of the bacteria in our nose and respiratory tract.

We evolved to live symbiotically with many of the organisms in our environment. It should not come as a surprise that many of the bacteria in our surrounding are more friends than foes. There are more than 40 million bacteria on and in our bodies at any given time; more than the sum total of our human cells. Manipulating these bacteria may be beneficial in a variety of ways even beyond helping us to prevent common illnesses.

Feeding Your Flora

Hippocrates, father of modern medicine and writer of the famous Hippocratic oath, once noted, “Let food be thy medicine and medicine be thy food.” However, the modern Western diet does more to harm our microflora than to help it. We eat meat that has been fed antibiotics, which we then absorb. We clean our houses from top to bottom with antimicrobial cleansers. Americans also do not ingest adequate amounts of traditional fermented foods, which are teeming with healthy probiotic organisms.

Many people are making up for this deficit by taking probiotic supplements. While this is important, it may not be enough. Significant research suggests that it is also important to take prebiotic supplements, which are made up of the soluble fiber that helps healthy bacteria to thrive.

There is a huge and growing body of evidence that suggests that maintaining a healthy bacterial balance is essential to good health. Whether you feed your microbiome with fermented foods or carefully designed supplements, keeping a thriving microbial population could be essential to your well-being in a variety of ways.

Increasing Prebiotics in Your Diet Improves Digestive Health, Sleep and More

Oct 22 by Ewcopywriting

Confused about the difference between probiotics and prebiotics and how they work together? Here, we will take a brief look at what probiotics and prebiotics are, break down the differences between these important digestive helpers and learn how increasing the prebiotics in your diet not only improves digestion but also supports immune function, promotes sleep, lowers stress and provides many other benefits.

What Are Prebiotics?

Prebiotics are types of nondigestible fibers and sugars found in certain foods. Because your body can’t break them down completely, these substances pass undigested through the upper parts of the gastrointestinal tract. Once the prebiotic compounds reach the colon, they’re fermented by the bacteria residing in the gut. There, they feed the communities of bacteria that make up the gut’s microbiota.

So, what exactly is the difference then between prebiotics and probiotics? The term “probiotics” typically refers to foods and supplements that contain live microorganisms known to be beneficial to gut health. Conversely, “prebiotics” are compounds that serve as food for the microorganisms that live in the gut. The also-related but less well-known “postbiotics” are the byproduct that occurs as a result of gut bacteria fermenting the prebiotic compounds. Individually, each of these components possesses a number of health benefits while also working together to improve digestive health and overall well-being.

Why Are Prebiotics Important?

The human body is a host to trillions of bacteria, the vast majority of which live within our large intestines. Many of these bacteria are critical to bodily functions. The bacteria in our guts not only aid in the digestion of food and absorption of nutrients but also help to regulate hormone production and neurotransmitter release, with a direct effect on the immune system and the body’s ability to cope with stress.

Because our guts are so integral to many bodily functions, the abundance and diversity of the good bacteria in our guts is important to our overall health. Prebiotics act as a food source for these bacterial colonies that reside within our GI tracts. Working together, prebiotics and probiotics have been shown to significantly improve health outcomes.

What Are the Benefits of Prebiotics?

Prebiotics improve digestion and promote a healthy gut. Acting as food for good bacteria, prebiotics encourage the growth of the beneficial microbes residing in our guts. When these otherwise nondigestible fibers are metabolized by friendly gut bacteria, the byproduct is another group of beneficial compounds known as short-chain fatty acids (SCFAs). SCFAs strengthen the intestinal lining, aid digestion, improve the symptoms of inflammatory bowel conditions and may even lower the chances of developing colorectal cancer.

Prebiotics reduce your risk for cardiovascular disease. Studies have shown that combining prebiotics and probiotics helps to regulate insulin signaling, lower “bad” cholesterol, balance electrolyte levels and reduce blood pressure, all factors that greatly reduce the risk of developing cardiovascular problems.

Prebiotics aid weight loss and the chances of obesity. Numerous studies have indicated that gut dysbiosis can be a contributing factor to weight gain and obesity-related disorders. Increased fiber intake is known to help curb weight gain. Researchers have found that prebiotic fiber regulates the stimulation and suppression of gastrointestinal hormones that control the feelings of hunger and satiation and is associated with a lowered BMI.

Prebiotics can help to reduce inflammation. Inflammation is believed to be a contributing factor for chronic conditions such as heart disease, diabetes and even some cancers. Studies have demonstrated that increased intake of prebiotic fiber lowers systemic inflammation. Research indicates that this association may be due to the production of SCFAs that occurs during prebiotic fermentation.

Prebiotics improve the body’s immune system response. A healthy gut is key to a strong immune system.Recent findings have shown that adding more prebiotics into your diet elevates SCFA levels and increases the expression of antibodies and antioxiants, important for helping the body to fight off illness and disease.

Prebiotics promote healthier, stronger bones. Imbalances to the gut microbiota have been tied to cases of disease and loss of density within bones. According to research, upping intake of prebiotics improves bone strength by increasing calcium absorption and bone density.

Prebiotics may improve sleep quality. Every cell in the human body responds to circadian rhythms, and this includes the microbial life within us. Under normal circumstances, subjects with a higher intake of prebiotics tend to spend more time in the restorative sleep phase, except for after stressful events, which observed longer periods of REM sleep, the phase of sleep thought to help recover from stress. This suggests that prebiotics encourage better, more restful sleep and help to ease stress. Prebiotics also alter the release of hormones such as melatonin and serotonin that are known to play a role in or have an effect on sleep and sleep quality.

Prebiotics help to regulate moods and hormone levels. As our knowledge of the gut-brain connection grows, it’s becoming more and more clear that many conditions, including mental health issues, are affected by gut health. Not only does our gut flora affect bodily function, but studies suggest that our gut’s microbial makeup may even be responsible for how bodily systems, such as our stress response system, are actually developed. Increased consumption of prebiotics has been shown to improve stress responses, reduce cortisol levels and alleviate feelings of depression and anxiety.

How to Incorporate More Prebiotics Into Your Diet

Want to know how you can increase your daily intake of prebiotics? There are a handful of prebiotic-rich foods that you can add to your diet. Remember that, as with most foods, cooking changes the nutritional makeup. For the most benefit, try to consume foods that are raw and unprocessed. Here are a few food choices that are packed with health-promoting prebiotics:

asparagus
chicory root
dandelion greens
garlic
jicama
leeks
onions
under-ripened bananas

Dietary supplements are also available for those unable to fit enough prebiotics into their diet. Look for supplements that combine both prebiotics and probiotics for the greatest impact.

Discovered: How the Immune System Promotes Friendly Gut Bacteria

Aug 09 by Ewcopywriting Leave a Comment

Scientists from Japan’s RIKEN Center for Integrative Medical Science and Kyoto University have uncovered how our guts secrete antibodies that promote good bacteria to flourish. According to their research, the immunoglobulin A (IgA) antibodies secreted in the gut alter gene expression in bacteria, which allows different species of bacteria to work with each other to form a bacterial community that helps to protect our bodies from illness. The team’s latest findings have been published in the Journal of Experimental Medicine.

Immunoglobulin A and the Gut Microbiome

The immune system’s first line of defense, antibodies, also called immunoglobulins, are proteins that our bodies produce in order to protect against microbial pathogens. Previous research has indicated that antibodies played a role in gut health. In a 2002 study, after noticing that mice with low levels of the IgA antibody also possessed atypical microbiomes, the RIKEN team first proposed that IgA antibodies may play a role in the maintenance of bacteria in the body. Until now, however, scientists have been unable to pinpoint the exact nature of this relationship.

Researchers first discovered the IgA antibody around 50 years ago. Approximately two to five grams of the antibody is produced by our intestines every single day. It’s long been believed that the sole role of antibodies is to seek out and destroy bacteria, but we’re now learning that in some cases, antibodies actively work with bacteria, and vice versa, to promote balance in the body. For instance, a 2016 study published in the journal Cell Host & Microbe showed that the bacteria in our guts releases by-products during the metabolic process that actually boost the body’s production of antibodies, highlighting the complex nature of this two-way relationship.

The human body is home to trillions of microorganisms that bear a direct impact on our health and wellbeing. Over a thousand of species of bacteria reside in the gastrointestinal tract alone. They play a critically important part in everything from brain function, hormonal regulation, and nutrient production to disease resistance and immune response.

Immunoglobulin A Promotes Beneficial Bacteria Growth

As well as being the immune system’s most effective defense against pathogenic bacteria, new research has demonstrated how IgA also promotes the growth and maintenance of the gut’s “good” bacteria. A study conducted by Caltech earlier this year and published in the journal Science sought to uncover the methods by which specific strains of bacteria take up a near-permanent residence in our guts and found that IgA was actually responsible for helping certain bacteria to colonize and thrive in our guts.

“It is surprising to find that an immune response actually helps beneficial bacteria to thrive, which in turn helps the host thrive. The study of immunology has mainly been in the context of pathogenic bacteria. But there are trillions of bacteria in the gut, and most of the time none of them are making you sick. Our study shows that there is active immune recognition of these bacteria, but it helps rather than hinders them. This suggests that the immune system is more than just a defense system and antibodies are more than just weapons,” said Gregory Donaldson, study lead.

With the importance of gut health clear, scientists continue to try and unpack the impossibly complex relationship we share with our bacterial guests.

Immunoglobulin A Shapes the Gut Microbiome by Altering Bacterial Gene Expression

In their latest work, researchers from the RIKEN center set out to further study just how IgA promotes healthy bacteria. Antibodies typically respond to “bad” bacteria after recognizing certain proteins that exist on the bacteria’s surface, however, the team found that IgA antibodies were also responding the healthy bacteria in the gut and that one common bacteria found in the gut, Bacteroides thetaiotaomicron (B. theta), was “particularly susceptible” to coating by IgA.

The team discovered that being exposed to IgA causes B. theta to upregulate two proteins, which the team called Mucus-Associated Functional Factors (MAFFs), that help the B. theta to grow in the mucous membrane of the GI tract as well as producing metabolites that promote the flourishing of other beneficial bacteria as well.

“We knew that immunoglobulin A contributed in some way to gut health, but it was exciting to discover this new mechanism, the MAFF system, that actually promotes symbiosis among the bacteria that inhabit the mucous membrane of the gut,” said lead author of the study Keiichiro Suzuki in a press release.

The team hopes that their findings will help pave the way for new treatments for conditions such as inflammatory bowel disease. According to Suzuki, “the MAFF system is also present in humans so it is an interesting target of research, but there is still much to be investigated. We need to identify its molecular target and find out how its expression is regulated along with neighboring genetic elements, with the hope that answering these questions could lead to the development of new methods for therapies or prophylaxis of inflammatory bowel disease.”

Tips to Promote a Healthy Microbiome and Boost Immunity

There are a number of simple, natural ways to promote a healthy balance of friendly gut bacteria for optimal immunity:

Eat a diet rich with a variety of fermented foods. Fermented foods like yogurt, tempeh, sauerkraut, and kombucha contain a healthy blend of beneficial microbes and are a safe, natural way to promote healthy gut bacteria.

Consume high-fiber natural prebiotics and daily. Prebiotics are types of dietary fiber that help to feed the good bacteria in the guts. A few rich natural sources of prebiotics are raw garlic, onions, dandelion greens, jicama and bananas.

Consider a probiotic supplement. Probiotic supplements contain the live bacteria and yeasts that are beneficial for a healthy gut. The best sources of probiotics are natural, fermented foods, but if you feel you aren’t getting enough probiotics, or especially after a course of antibiotics, taking a probiotic supplement — especially one that also provides prebiotics — can help to repopulate good bacteria and promote a healthy, balanced gut.

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.