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Health Line
3 days ago
- Health
- Health Line
HIV Diet and Nutrition: Here's What You Should Know
Key takeaways People with HIV need to prioritize a nutrient-rich diet because they typically have increased energy needs and are more prone to nutrient deficiencies compared to the general population. To avoid foodborne illnesses, individuals with HIV should practice food safety by avoiding raw meats and unpasteurized dairy, as well as thoroughly washing fruits and vegetables. While there isn't a specific diet for HIV, a balanced intake of protein, healthy fats, and fiber, along with supplements like omega-3s and Vitamin D, may help manage ART side effects and improve overall health; it's important to consult healthcare professionals before starting any new supplements. The human immunodeficiency virus (HIV) is a chronic type of retrovirus that can cause acquired immunodeficiency syndrome (AIDS). AIDS is the last stage of the HIV virus (1). HIV attacks the body's immune system, destroying white blood cells that are needed to fight off infections (2). HIV treatment has come a long way, and people with HIV can live long and healthy lives if medication, including antiretroviral therapy (ART) medications, are accessible and taken as prescribed. In addition to ART, many people with HIV are interested in natural ways to support their health, including diet and supplementation. This article reviews the role of diet and supplementation in HIV-positive populations and gives recommendations for how to support overall health while living with HIV. The relationships between HIV and nutrition Nutrients, including protein, vitamins, and minerals, are necessary for the proper functioning of the body, including the immune system. That's why it's important for all people, regardless of HIV status, to consume a varied diet that provides an array of nutrients. A well-rounded diet can help support the health of the immune system and can reduce the risk of malnutrition. HIV-positive people have higher needs for certain nutrients and are more likely to experience nutrient deficiencies than the general population. Plus, some nutrients are especially important for those with HIV, as they play an essential role in immunity and may help reduce side effects of ART (3). People with HIV are at a higher risk for malnutrition People with HIV are at higher risk for becoming malnourished compared with the general population: energy needs are around 10% higher in those with asymptomatic HIV and 20–30% higher in those with symptomatic HIV (4). A 2019 study that included 812 HIV-positive people found that 11.45% of the participants were at some risk for malnutrition. The risk of malnutrition was higher in older adults and females. Hispanic participants also had a higher risk compared with Black and white participants (4). That may mean that people with HIV — even those who are asymptomatic — have higher overall needs for calories and nutrients, including protein. Although it's recognized that people with HIV have higher protein needs than people who don't have HIV, there are currently no guidelines for protein intake for people living with HIV. According to older research, some experts recommend .45–.63 grams of protein per pound (1–1.4 g/kg) of bodyweight for HIV-positive people maintaining weight and muscle mass and .68–.9 grams per pound (1.5–2 g/kg) for HIV-positive people gaining weight and muscle mass (5). Other studies have shown that nutritional supplements containing high amounts of protein can help people with HIV gain muscle mass and bodyweight (6, 7). Plus, older research suggests that protein supplements may help improve immune function by increasing levels of certain blood cells that help fight infections, including CD4 lymphocytes (6, 8). HIV attacks and destroys CD4 cells, which is why we use CD4 counts to assess the health of HIV-positive folks. People with HIV are at a higher risk of nutrient deficiencies People with HIV are more likely to be deficient in certain nutrients compared with the general population. That's likely due to immune dysfunction, higher nutrient needs, nutrient malabsorption, and ART-related side effects (9, 10, 11, 12). Studies over time show that people with HIV are more likely to be deficient in many vitamins and minerals, including vitamin D, B12, folate, selenium, vitamin E, B6, and more (9, 10, 11, 12). For example, numerous studies have demonstrated that HIV-positive people are at a significant risk of being deficient in vitamin D, which can negatively impact immune function (13). Plus, vitamin D deficiency in people with HIV has been associated with bone disease, depression, high blood pressure, and infections (10). Fortunately, research suggests that supplementing with vitamin D can replenish vitamin D levels and help improve markers of immune function, including CD4 counts (14). Supplementation with a multivitamin or single-nutrient supplements may be helpful for those with HIV, as they can help treat deficiencies and support people with HIV in maintaining optimal nutrient levels. However, it's best for those with HIV to come up with a personalized supplement regimen with a team of healthcare professionals, since HIV-positive people have different nutrient needs depending on factors like diet, sex, age, and severity of disease. If you have HIV, healthcare professionals can order bloodwork to assess levels of certain nutrients, such as vitamin D and B12, and make appropriate supplement recommendations based on your results. Proper nutrition may help decrease ART-related side effects and improve treatment efficacy A nutrient-dense diet may help reduce the risk of HIV medication -related side effects and improve treatment efficacy in people with HIV. Some ARTs interfere with the body's ability to metabolize glucose (sugars) and fats as well as negatively affect bone health, which may lead to increased risk of heart disease, type 2 diabetes, and decreased bone mineral density (15, 16, 17). That is why it's important for people with HIV taking ARTs to follow a healthy, balanced diet and supplement with certain nutrients when appropriate. A diet rich in protein, healthy fats, and fiber could help improve ART- and HIV-related side effects like insulin resistance and high blood fat levels (17, 18). For example, a balanced, high fiber, low glycemic index diet may help reduce blood fat levels and support healthy insulin and blood sugar regulation (19). What's more, supplementation with nutrients like vitamin D can help reduce ART-related complications like decreased bone mineral density (16). Summary People living with HIV have higher energy needs and face higher risks of developing nutrient deficiencies compared with the general population. ART can also lead to side effects like decreased bone mineral density and high blood lipid levels. How to prevent HIV-associated weight loss Energy (caloric) needs are around 10% higher in those with asymptomatic HIV and 20–30% higher in those with symptomatic HIV (4). These increased energy needs can make it harder for those with HIV to gain and maintain bodyweight and muscle mass. Notably, one study found that the risk of malnutrition was significantly higher in specific groups of people with HIV, including older adults, females, and Hispanic people (4). What's more, for HIV-positive people experiencing food insecurity, the risk of malnutrition is even higher, according to older research studies (20, 21, 22). Malnutrition is associated with poor physical and mental health and poorer clinical outcomes in people with HIV (22). Because HIV increases overall energy needs, it's important for those living with this condition to follow a balanced diet, including regular meals and snacks, in order to prevent weight loss. That's essential for all HIV-positive people, regardless of whether they're experiencing symptoms. Although there's no set protein intake guidelines for people with HIV, a higher protein diet appears to help promote muscle mass gain and maintenance (23). Adding a source of protein to all meals and snacks can help ensure that you're meeting daily protein needs. Examples of protein sources include chicken, fish, eggs, and beans. Incorporating a protein powder supplement into the diet can also help people with HIV increase their daily protein needs. Making a smoothie or protein shake with other nutrient-dense ingredients like nut butter, Greek yogurt, and berries can be a simple way to improve overall diet quality. It's important to note that people with HIV have varying nutrient needs, so there's no one-size-fits-all diet when it comes to promoting overall health and supporting a healthy body weight. Whenever possible, it's helpful to get personalized advice from a medical professional like a registered dietitian. Summary People with HIV have higher nutrient needs, which increases the risk of weight loss and malnutrition. Eating regular, balanced meals and snacks can help support a healthy body weight and cover nutritional needs. Do people with HIV need to follow a specific diet? It's clear that eating a nutritious diet high in vitamins, minerals, fiber, healthy fats, and protein is important for people living with HIV. Following a healthy diet can help support healthy body weight maintenance, immune health, mental health, and more. However, there's currently no specific dietary pattern recommended for all HIV-positive people. Yet, because HIV compromises the immune system, food safety is important for those living with this condition (24). Food safety People living with HIV face greater risks of developing foodborne illnesses (food poisoning), so certain precautions should be taken in order to minimize those risks. The United States Department of Health and Human Services recommends that HIV-positive folks avoid foods likely to cause foodbourne illness, including raw eggs, raw meat, unpasteurized dairy, and raw seafood. It's also advised to wash fruits and vegetables thoroughly before eating (25). Ways to help protect against foodborne illness include (25, 26): using a separate cutting board when preparing meat cooking foods like meat thoroughly refrigerating perishable foods within two hours of cooking or purchasing washing hands and utensils thoroughly after food preparation paying special attention to the quality of water you drink Nutrient-dense dietary patterns to consider In addition to minimizing foodborne illness risks, it's recommended that folks with HIV follow a diet high in nutritious foods that provide an array of nutrients, including vegetables, fruits, protein-rich foods like fish, and healthy fats like avocados, olive oil, nuts, and seeds. Following a balanced diet can help minimize the risk of nutrient deficiencies and make sure your body gets sufficient amounts of protein, vitamins, minerals, and other important nutrients needed for immune function, muscle mass maintenance, and more. It should be noted that some HIV-positive people experience diarrhea and other symptoms due to ART side effects, pathogens, and HIV-related intestinal damage. Your healthcare team can prescribe medication to help reduce these symptoms and may recommend a special diet to help treat the diarrhea, whether it's chronic or short-term. Staying hydrated by drinking plenty of fluids is essential for everyone, including those with HIV. It becomes even more important if you're also experiencing prolonged diarrhea, as it can lead to dehydration and other complications (27). If you're experiencing diarrhea or other gastrointestinal symptoms, it's important to visit a healthcare professional so you can get appropriate treatment. Lastly, people with HIV are at greater risk of developing certain health conditions. In fact, your risk of developing type 2 diabetes may be 4 times greater if you have HIV (17). People with HIV are also more likely to develop heart disease (28). Following a nutritious diet high in fiber, protein, and healthy fats may help reduce the risk of HIV-related health complications by improving blood sugar regulation, reducing blood lipid levels, and maintaining a healthy bodyweight. What about supplements? Every person with HIV has different needs and may benefit from different supplement regimens based on factors like dietary intake, nutrient deficiencies, and disease severity. Some evidence suggests that some dietary supplements may be helpful for improving certain aspects of health in people living with HIV. For example, one review of nine studies found that omega-3 supplements significantly reduced triglyceride levels and increased heart-protective high density lipoprotein (HDL) cholesterol in HIV-positive people (29). A 2019 review that included 6 studies found some evidence that supplementation with 200 mcg of selenium per day over 9–24 months may help delay the decline of CD4 counts in people with HIV (30). Vitamin D supplementation can help increase vitamin D levels in the body and has also been shown to reduce inflammation, protect bone health, and improve CD4 levels (31). Supplementing with zinc, B12, folate, calcium, and other nutrients may also be helpful for those with HIV (32, 33, 34). However, everyone living with HIV has different needs, so it's important to develop a personalized supplement regimen with healthcare professionals. They can help you choose supplements that may be most helpful for you and can also recommend appropriate dosing. It's important for those with HIV to discuss all supplements with their healthcare team. Some dietary supplements, including herbs like St. John's Wort and nutrients like vitamin C and some forms of calcium, can significantly reduce the effects of some ARTs (35). Summary Even though there's currently no specific diet recommended for HIV-positive folks, a nutrient-dense diet high in healthy foods can help support overall health. Food safety is essential for reducing the risk of foodborne illness. Some supplements may be helpful, while others can interfere with ARTs. Other health tips for people living with HIV In addition to following a nutritious diet, supplementing with certain nutrients, and taking steps to minimize the risk of foodborne illness, there are several other ways for people with HIV to promote optimal health. Get regular exercise: Regular exercise can help reduce the risk of HIV- and ART-related complications like high blood lipid levels and muscle mass loss. It can also help improve overall quality of life and mental health (36, 37). Take care of your mental health: Living with any chronic health condition can take a toll on your mental health and overall quality of life. It's essential to take care of your mental health by practicing self-care and seeking medical attention to support any mental health concerns (38). Treat sleep-related issues: Studies show that sleep disorders are common amongst people with HIV. Sleep problems like sleep apnea and poor sleep hygiene can negatively affect your health and worsen disease progression, so checking in with a medical professional is important (39). Get help if you're experiencing food insecurity: Not getting proper nutrition can negatively affect health and worsen disease progression if you are HIV-positive. If you're experiencing food insecurity, visit this link to find a food bank in your area. Develop a plan with a qualified healthcare professional: Even though there's no specific diet recommended for people with HIV, working with a registered dietitian to develop a personalized nutrition plan can help promote optimal health. Quit smoking: Cigarette smoking is more life-threatening in people with HIV than in the general population and can lead to a number of health complications, including lung cancer. If you currently smoke, consider taking steps to quit (40). Limit alcohol intake: It's best to limit your intake of alcohol. If you have trouble drinking in moderation or stopping drinking once you've started, or if you feel that you need or rely upon alcohol, feel empowered to seek support (41, 42). Due to advancements in medical care, HIV-positive people can live long, full lives. A nutrient-dense diet, regular exercise, consistent medical care, and a healthy lifestyle can help support your overall health so you can feel your best. Summary Getting regular exercise, taking care of your mental health, quitting smoking, getting proper sleep, and working with healthcare professionals to devise a personalized wellness plan are all ways in which people with HIV can support overall health. The bottom line HIV attacks the body's immune system, destroying white blood cells that are needed to fight off infection. People with HIV have higher energy needs and are more likely to face deficiencies in key nutrients. Although there's no specific diet recommended for all HIV-positive people, following a nutrient-dense, balanced diet can help support immune function, prevent weight loss, and reduce ART and HIV-related side effects like decreased bone mineral density and insulin resistance. In addition to regular medical care and following a nutritious diet, people with HIV can further improve their overall physical and mental health by getting enough sleep, exercising regularly, and developing a personalized wellness plan with a healthcare professional.
Medscape
15-07-2025
- Health
- Medscape
Creatine: Is the Supplement Ready for Clinical Use?
Popular among bodybuilders, creatine supplementation is gaining traction for its potential use beyond athletic performance. Researchers are exploring its clinical role in managing muscular and neurologic disorders, as well as its application in geriatric care. But what evidence supports these broader uses? When is creatine appropriate to recommend, at what doses, and are there contraindications? Medscape's Portuguese edition spoke with several experts to examine how creatine supplementation may benefit patients in clinical practice. Like endogenous creatine, supplemental creatine is converted into phosphocreatine and stored in skeletal muscle, where it plays a critical role in rapid adenosine triphosphate (ATP) replenishment. 'Supplementation helps accelerate muscle recovery by providing an available energy reserve,' explained Beatriz Leite, clinical nutritionist with a PhD in health sciences from the Federal University of São Paulo and a member of the Multiprofessional Committee of the Brazilian Society of Rheumatology, São Paulo, Brazil. The body naturally synthesizes around 1-2 g of creatine daily, and the compound is also present in animal-derived foods. About 1 kg of red meat contains roughly 5 g of creatine — so a 200-g serving provides about 1 g. The typical supplementation dose, ranging from 3 to 5 g/d, is designed to complement both endogenous production and dietary intake to support intramuscular creatine accumulation. Safety Profile A recent meta-analysis of 685 clinical trials concluded that creatine supplementation is not linked to clinically significant adverse effects and is generally well tolerated — particularly at recommended doses of 3-5 g/d or 0.1 g/kg/d. 'Creatine monohydrate is essentially identical to what the body produces. It's metabolized the same way, and I see no meaningful risk of side effects. It's a very safe supplement,' said Andréa Fioretti, head of the Department of Sports and Exercise Endocrinology at the Brazilian Society of Endocrinology and Metabolism. Concerns have lingered about creatine's potential to elevate serum creatinine levels and place strain on liver or kidney function. However, a meta-analysis indicates that creatine does not significantly alter serum creatinine. 'Creatine is excreted by the kidneys as creatinine. So when a patient supplements with creatine, the apparent rise in serum creatinine is usually a false signal — not an indicator of renal damage,' Fioretti explained. Supporting this, a study from the University of São Paulo found that creatine supplementation actually reduced levels of cystatin C, further reinforcing the absence of renal harm. Nonetheless, Leite advised individualized assessment. 'In patients with renal or hepatic conditions, more careful evaluation is essential. Supplementation should only be considered if there's a clear therapeutic benefit,' she noted. Gustavo Starling Torres, MD, sports medicine physician and director at the Brazilian Society of Exercise and Sports Medicine, agreed: 'The supplementation protocol should always be individualized, taking into account therapeutic goals, patient tolerance, and overall clinical condition.' In such cases, renal function testing may be advisable. 'If there's concern about kidney function, a creatinine test can help guide decisions,' said Fioretti. 'This ensures the supplement is used in patients who genuinely need it — those with muscle mass deficiencies.' Michele Trindade, PhD, adjunct professor in the Department of Physical Education at the State University of Maringá in Maringá, Brazil, and vice president of the Brazilian Association of Sports Nutrition, also advised caution when considering creatine supplementation in pregnant or breastfeeding women and in children. 'They're not currently included in official recommendations because there's insufficient safety and efficacy data for pregnant individuals and fetuses. We also don't yet know how much transfers into breast milk,' she explained. Regarding children, Trindade added that creatine is not recommended — even in cases of malnutrition. 'When treating a malnourished child, the priority is nutritional rehabilitation. Malnutrition involves more than loss of muscle mass; it includes deficiencies in total caloric intake and essential micronutrients like vitamins and minerals that regulate metabolic function.' Uncertain Benefits in Neurologic and Muscle Disorders Like skeletal muscle, the brain depends on the rapid ATP regeneration provided by the creatine-phosphocreatine system, raising interest in its possible neurologic benefits. A systematic review in healthy older adults suggested that 'oral creatine administration may improve short-term memory and intelligence/reasoning of healthy individuals, but its effect on other cognitive domains remains unclear, leaving questions around ideal dosing and the mechanisms underlying potential cognitive enhancement.' Another review exploring creatine's potential in neurologic conditions noted that while early human studies — particularly in neurodegenerative diseases — are promising, more robust evidence is needed. Well-designed, long-term randomized controlled trials are essential to establish efficacy, cost-effectiveness, and safety in these populations. Creatine has also been studied as an adjunctive therapy for conditions such as Duchenne muscular dystrophy, amyotrophic lateral sclerosis (ALS), and certain metabolic myopathies. However, the available data remain inconclusive. In the context of muscle disorders, a systematic review observed that creatine monohydrate may help reduce intracellular calcium accumulation and provide energy for muscle contraction, though the optimal dosing and magnitude of effect are still unclear. In a study involving 107 patients with probable or confirmed ALS, daily creatine monohydrate was well tolerated and associated with a trend toward increased survival — mirroring findings from an earlier trial. However, the authors concluded that supplementation at 5 g/d did not significantly improve markers of disease progression or reduce fatigue during isometric contraction, despite anecdotal reports from participants. Geriatric Use Findings on creatine supplementation in older adults remain mixed. 'Evidence is very limited in this population. Few studies have demonstrated improvements in physical performance or muscle strength,' said Ivan Aprahamian, MD, PhD, internal medicine and geriatrics specialist and a member of the Brazilian Society of Geriatrics and Gerontology. Aprahamian noted that creatine may serve as a helpful adjunct in managing sarcopenia. 'In older adults with reduced muscle mass or strength who are engaged in resistance training, creatine may support improvements in muscle health,' he explained. The recommended dosage remains 3-5 g/d, taken consistently. In such cases, Fioretti recommended first screening for sarcopenia using the SARC-F questionnaire — which assesses autonomy and independence — alongside grip strength testing. 'If reduced strength is confirmed, further evaluation of muscle mass using bioimpedance or DEXA, followed by a physical performance assessment, is warranted,' she said. On the basis of results, a resistance training program can be initiated in combination with creatine supplementation and appropriate carbohydrate and protein intake. 'Older adults often consume excessive carbohydrates and insufficient protein. After approximately 6 months, it's advisable to repeat assessments to monitor improvements in muscle mass and physical function,' Fioretti added. Leite agreed: 'Creatine is not a miracle solution. It must be combined with a well-structured dietary plan.' Even in sedentary seniors, she noted, supplementation may still offer benefits. 'While it may not significantly increase muscle mass, it can help reduce the rate of muscle loss,' she explained. For physically inactive older adults, the standard dose of 3-5 g/d is still recommended. 'This may support musculoskeletal health, though the effect on strength is modest,' said Trindade, who also cautioned that responses may vary by sex. Limited data suggest that women — who typically have higher baseline intramuscular creatine levels — may be less responsive to supplementation. 'We don't fully understand why, but it's likely related to hormonal differences.' Established Benefits Despite a growing number of hypotheses, robust evidence currently supports creatine supplementation primarily in the context of sports medicine. Misconceptions persist — particularly the belief that creatine directly causes muscle hypertrophy. 'In high-intensity, short-duration resistance training, where energy reserves are quickly depleted, creatine helps by rapidly replenishing ATP. This indirectly supports muscle hypertrophy,' explained Leite. In athletic settings, creatine can be taken either before or after exercise, with comparable benefits. 'Scientific literature shows that timing matters less than consistency. Regular use is key to saturating muscle creatine stores,' said Torres. Creatine's effect is cumulative. 'What matters is the total amount stored in muscle,' noted Trindade. 'After ingesting monohydrate, blood levels peak at around an hour, and the creatine is distributed to muscles that haven't yet reached storage capacity. Once saturated, muscles rely on these reserves.' For fitness professionals, the benefits are often seen in practice. 'Among clients who take creatine after workouts, I've observed better lean mass gains — which is often their primary goal,' said Celina Moreno, a trainer since the 1970s who witnessed the early rise of powdered supplements in gyms. Alexandre Pereira da Costa Filho, who works at a chain of fitness centers, takes 9 g of creatine before bed — about 0.1 g/kg/d for his 86 kg body weight. He cautioned that loading protocols involving high initial doses followed by lower maintenance levels should be guided by a professional. 'Only do this under the supervision of a nutritionist. Always consult a qualified professional before making decisions,' he advised. For those seeking faster performance gains, Trindade recommended a loading phase: 20 g/d, divided into four doses, for 5 days, followed by a maintenance dose of 3-5 g/d. However, this protocol may cause fluid retention and modest weight gain. 'Most people don't notice it, but it depends on whether they're exercising enough to compensate,' added Fioretti. Quality Control In April, Brazil's national health regulatory agency, Anvisa, published an analysis of 41 creatine supplements from 29 manufacturers. Only one product had an incorrect concentration, but 40 showed labeling discrepancies. 'Some products may contain less creatine than declared — or even contaminants, especially when unregulated,' warned Torres. He advised choosing certified products to minimize risk.
CNET
22-06-2025
- Health
- CNET
Vitamin B12 Benefits, Potential Risks and If You're Getting Enough
When it comes to vitamins, most people focus on the most common ones, like vitamin A, C or D. Vitamin B12 is overlooked, though it shouldn't be because it helps produce vital red blood cells and boost energy levels. Unlike other nutrients, our bodies can't make vitamin B12 on their own. A balanced diet including meat, eggs and fish can usually fulfill all of your B12 needs. However, your diet or conditions like Crohn's disease might mean that your body needs a little extra help getting enough B12. This is the ultimate guide on the importance of vitamin B12, what happens if you don't get enough and key information on supplementation. What is vitamin B12? Vitamin B12 contains cobalt, hence its name, cobalamin. It's a water soluble vitamin your body uses to create red blood cells and DNA. It also helps develop your central nervous system. Your central nervous system is like your body's mail delivery system, carrying messages from your nerves to your brain, where your brain responds. Moreover, the vitamin helps your hair, nails and skin remain healthy. You can find B12 in four chemical compounds: methylcobalamin, hydroxocobalamin, adenosylcobalamin and cyanocobalamin. Methylcobalamin and adenosylcobalamin are in meat and dairy products. You might have to take a vitamin B12 supplement to avoid a B12 deficiency if you're a vegan or vegetarian. Cyanocobalamin is the synthetic form of vitamin B12, broken down into methylcobalamin and adenosylcobalamin in supplements. Meanwhile, if you have a vitamin B12 deficiency, you might require a shot or IV drip. This is where hydroxocobalamin comes into play. It is a manufactured version of the vitamin used to treat deficiencies. Vitamin B12 benefits Taking healthy doses of vitamin B12 can benefit your body in the following ways: 1. Supports red blood cell formation Your body needs red blood cells to make DNA. Your body loses 1% of your oldest red blood cells daily. Vitamin B12 with vitamin B9 (folate) helps your body replenish the red blood cells you lost. Without a healthy dose of regular vitamin B12, you can become anemic. 2. Boosts energy levels Some energy drinks use vitamin B12 to give you a pep in your step. However, they only work well if you have a vitamin B-12 deficiency. When this happens, you might experience fatigue, tiredness and become cranky. Proper vitamin B12 levels from food or supplements can give your body the perk to tackle your tasks. 3. Supports nerve health Taking regular doses can help your nervous system. Vitamin B12 has a rep for being a neurotropic vitamin for its ability to heal damaged nerve cells. When you take the vitamin, it contains myelin. Myelin is a sheath surrounding nerve fibers, allowing for better communication between them and the brain. It is why some of the problems with vitamin B12 deficiencies include numb toes or fingers, muscle weakness and problems with coordination. Juan Gaertner/Science4. Improves mood and cognitive function Vitamin B12 helps play a role in the brain, producing chemicals that impact your mood. While studies show low vitamin levels can lead to depression, they can't determine if regulated vitamin levels boost mood or improve cognitive function. Potential risks of vitamin B12 deficiency When your body doesn't receive enough vitamin B12, you could be susceptible to the following medical conditions: 1. Anemia and related symptoms When your body doesn't receive enough vitamin B12, it slows the growth of red blood cells. A cumulative loss of red blood cells can result in vitamin B12 deficiency anemia. With it, you can experience muscle weakness and fatigue. 2. Neurological issues A lack of vitamin B12 in your body could result in neurological issues. Some of the symptoms include: Memory loss Vision problems Ataxia, a condition where you lose physical coordination Damage to the central nervous system, especially in your legs Your body needs vitamin B12 to help support your central nervous system. Without it, your nerves might have trouble sending signals to your brain, particularly in your fingers or toes. Over time, it could lead to nerve damage if left untreated. 3. Long-term health risks Many symptoms of vitamin B12 deficiencies could mimic other illnesses, making it hard to identify. If left untreated it could lead to more serious health issues, which can increase in severity quickly. Some of the top risks include a decline in cognitive function. More specifically, memory loss or trouble reasoning can occur. It could also result in strange sensations like tingling in your arms or feet or a swollen tongue. If you notice these symptoms, consult your doctor on root causes. Who should consider vitamin B12 supplements? Here are a few groups who should consider vitamin B12 supplements: Vegans and vegetarians : You'll find vitamin B12 in fish, poultry and other meats. The only issue is if your diet restricts you from consuming these items, you need another source of vitamin B12. You can find these in fortified foods such as breakfast cereals or dairy products. : You'll find vitamin B12 in fish, poultry and other meats. The only issue is if your diet restricts you from consuming these items, you need another source of vitamin B12. You can find these in fortified foods such as breakfast cereals or dairy products. Older adults : As you age, your stomach acid declines, making it more difficult for your body to absorb vitamin B12 from foods. It is wise to consider a supplement if your levels are low. : As you age, your stomach acid declines, making it more difficult for your body to absorb vitamin B12 from foods. It is wise to consider a supplement if your levels are low. Individuals with certain medical conditions: Some medical conditions, such as celiac disease, pernicious anemia and Crohn's disease, make it difficult for your body to absorb vitamin B12. In each of these instances, your doctor might recommend a shot or IV drip. Best vitamin B12 food sources You can find vitamin B12 in the following sources: Animal-based sources: Meat, chicken, fish, clams, salmon, sardines, tuna, trout and dairy products all contain vitamin B12. Some organ meats, such as kidney and liver, are also high in vitamin B12. Plant-based sources: Vegans and vegetarians who can't source their vitamins from meat can consume seaweed or nutritional yeast. Nutritional yeast is good as a popcorn topping or sprinkle it onto tofu or other plant-based foods. Fortified foods: Manufacturers add vitamins to some foods to make it more nutritious. Fortified breakfast cereals, such as one cup of Malt-O-Meal Raisin Bran, contain more than 60% of your daily allotment of vitamin B12. ScienceB12 injections vs. B12 supplements There are many factors at play when considering injections and dietary supplements. On the supplement front, it's imperative to consider any medical conditions that might impede your body's ability to absorb it. If you have Crohn's disease, you want a shot instead because it absorbs into your bloodstream, making it a more effective absorption method. However, when considering shots, you'll want to consider a few things. One, they'll be more expensive than vitamin B12 supplements. They can also cause side effects, such as skin rashes, headaches, itching, diarrhea and nausea. Meanwhile, vitamin supplements are more cost-effective if you don't have a medical condition where you'll need help with absorption. However, refrain from taking them before speaking with your doctor if you're on folic acid supplements or if you have sensitivities to cobalt. Ultimately, your doctor can help you determine the best course of action. Expect to take a blood test to check your vitamin B12 levels before adding a supplement or shot. Vitamin B12 dosing and absorption tips One of the best ways to maximize absorption is through proper gut health. Before trying vitamin supplements, it's important that you don't experience regular diarrhea, constipation or other issues, which can prevent your body from absorbing the vitamin well. If your doctor is OK with you taking a supplement, follow the instructions on the label. The daily recommended dose of vitamin B12 is 2.4 micrograms. If you eat a well-balanced diet full of chicken, seafood or eggs, you'll receive this amount through your diet. If you need a vitamin B12 supplement, be aware of other nutrients that can lessen its effectiveness. Vitamin C supplements have the opposite effect, lowering the vitamin B12 in your body. Having a medical professional weigh in before taking a supplement or shot helps you cover all your bases and avoid any drug or nutrient interactions. B12 Vitamin FAQ What are the symptoms of a B12 deficiency? The symptoms of a vitamin B12 deficiency vary, though one of the most common is feeling very tired or weak, nausea, loss of appetite and weight loss. Some people may also experience cognitive problems, a yellowish tint to their skin or develop sores on their mouth or tongue. If you're experiencing any of these symptoms, it's important to see your doctor. What are some good sources of vitamin B12? You can make sure you're getting enough vitamin B12 by packing your diet with nutrient-rich foods. The foods that include vitamin B12 include, but are not limited to: Beef Eggs Fortified cereal Fish like tuna, trout or salmon Milk and other dairy products like yogurt and cheese Fortified nondairy milk Clams If you have dietary restrictions, your doctor may recommend that you take vitamin B12 supplements to ensure you're getting enough.
