Vitamin B12 for Athletes: Importance and Benefits
Vitamin B12 (cyanocobalamin) is a water-soluble vitamin essential for your body’s metabolism. It is so vital for the body’s metabolism and the formation of normal red blood cells that people can often feel exhausted and tired when lacking in vitamin B12. Most people obtain it from regularly sourced foods such as meats and fish. If vitamin B12 intake is not met through diet alone, you can try supplementing with tablets and oral mouth sprays; however, if you are severely deficient, injections may be needed through your doctor. Vitamin B12 deficiency can often cause fatigue, tiredness, and reduced physical performance.
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What about it?
One of the leading causes of tiredness and lethargy in adults is anemia, and one of the leading causes of anemia is a lack of folate or vitamin B12. Over the last few years, more people have been using vitamin B12 for overall well-being and athletic performance. They work hand in hand, so if one is low, it can affect the other, which is why people supplement it.
So why the craze now?
Over the last few years, the “wonder drug” has dramatically enhanced its public perception with increasing social media presence. Some people claim that vitamin B12 supplements increase energy, strength, and endurance, although research has not shown these benefits in people with adequate B12 levels. High-dose supplements and injections have also become increasingly popular, with some containing more than 40,000% of the recommended daily intake. Vitamin B12 is water-soluble and generally considered safe, even at high doses. However, taking more than your body needs does not provide additional benefits, and high-dose supplements or injections are usually unnecessary unless you have a deficiency or another medical reason for taking them.
However, is it all true?
What do the doctors have to say?
Vitamin B12 plays an important role in red blood cell formation, DNA production, and maintaining a healthy nervous system. A deficiency can cause fatigue, weakness, and problems with concentration, potentially affecting physical and mental performance.
However, research has not shown that taking additional vitamin B12 improves energy, endurance, reaction time, or cognitive performance in people who already have adequate B12 levels. Supplementation is most beneficial for individuals with a deficiency or those at risk of developing one.
How does it affect athletes?
A study of elite athletes found that 34% reported using vitamin B12 injections, including 46% of endurance athletes. Researchers found a weak association between blood vitamin B12 levels and hemoglobin, a protein in red blood cells that carries oxygen to the muscles. However, the study did not establish that vitamin B12 supplementation improves athletic performance. While correcting a vitamin B12 deficiency can improve red blood cell production and reduce related symptoms, additional supplementation has not been shown to improve performance in people with adequate B12 levels.
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