Why Vitamin B12 Is Key to Energy and Mood
Vitamin B12 (Cobalamin) – the key to energy and health
Vitamin B12 is one of the most important water-soluble vitamins. It is involved in the production of red blood cells and the proper functioning of the nervous system. Its deficiency can have serious consequences, especially for energy and mental health.
Vitamin B12 deficiency in Bulgaria
In Bulgaria, specialists report an increasingly frequent lack of vitamin B12, especially among:
- Elderly people (over 60 years old) – reduced ability to absorb the vitamin;
- People with gastroenterological diseases (gastritis, ulcers, celiac disease);
- Vegetarians and vegans – the vitamin is mainly found in animal products;
- People taking medications such as metformin or proton pump inhibitors for a long time.
According to research in Europe, up to 20% of the adult population may have a deficiency, and in Bulgaria it often remains undiagnosed.
Why is vitamin B12 key for energy and mood?
- Energy production – involved in the metabolism of carbohydrates, fats and proteins. Deficiency leads to fatigue and weakness.
- Red blood cell formation – necessary for the synthesis of DNA and hemoglobin. A deficiency leads to anemia.
- Nervous system function – aids in the formation of myelin. Deficiency causes numbness and memory problems.
- Mental health – related to the synthesis of serotonin and dopamine. A lack of it leads to irritability and depressive states.
Benefits of taking vitamin B12 supplements
- Increase energy and reduce fatigue;
- Improve concentration and memory;
- Promotes good mood and emotional balance;
- Strengthens the function of the nervous system;
- They support cardiovascular health by breaking down homocysteine.
Main sources of vitamin B12
- Animal products: liver, red meat, fish (salmon, tuna, mackerel), eggs, dairy products;
- Fortified foods: breakfast cereals, plant-based milks, nutritional yeast;
- Dietary supplements: tablets, capsules, sublingual forms or injections (by prescription).
Vitamin B12 intake recommendations
- Recommended daily intake: about 2.4 µg for adults (more for pregnant and lactating women);
- Prevention: vegetarians and vegans should take supplements or fortified foods;
- Checkup: if you have chronic fatigue, memory problems or mood problems, it is a good idea to get a blood test done;
- Treatment: In case of serious deficiency, injections are often required under medical supervision.
Conclusion
Vitamin B12 is essential for energy, mood, and health. In Bulgaria, its deficiency is more common than we think. Timely prevention through a balanced diet and nutritional supplements can prevent serious consequences and maintain optimal vitality.
