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Posts Tagged ‘Vitamins for Energy’

Boost your Metabolism with Vitamin B12

Wednesday, June 19th, 2013

 

 

If you’ve been feeling tired and mental unfocused lately, you may just need to give your metabolism a boost with some extra vitamin B12. Difficulty losing weight, brain fog, and extreme fatigue are all signs of a sluggish metabolism that can be helped by replenishing your body’s healthy stores of vitamin B12.

Boost your Metabolism with Vitamin B12

Why B12?

Vitamin B12 is one of the most essential nutrients for allover health; it helps to boost energy, promote cellular activity, protect the nervous system, and delay many of the effects of aging.

For metabolism, vitamin B12 helps by enhancing cell growth, enabling your body to build DNA more efficiently, in addition to sustaining red blood cell production needed for oxygen.

Hypothyroidism and vitamin B12

If you suffer from slow metabolism due to hypothyroidism, then you may be more prone to vitamin B12 deficiency than people without thyroid disorders.

And the symptoms of hypothyroidism- chronic fatigue, brain fog, and slow metabolism- actually mimic typical signs of vitamin B12 deficiency, making it all that much harder to diagnose vitamin B12 deficiency in people with underactive thyroids.

Read more about vitamin B12 deficiency and hypothyroidism.

How much vitamin B12 do I need?

The standard dose is 1,000mcg of vitamin B12, to be taken as advised by your physician, or as needed.

Vitamin B12 is safe to take in any amount, and many studies confirm the healthy benefits of taking mega-doses for energy, good mood, and fit thinking skills.

If your vitamin B12 levels are very low, then you may need to take weekly supplements for a while, and then continue with monthly doses of vitamin B12.

Read more about vitamin B12 dosage.

Boost your metabolism with these tips.

In addition to taking vitamin B12 for energy and maintaining a healthy weight, you should also follow these simple guidelines for metabolic integrity:

  • Eat a healthy balanced breakfast every day, in order to prevent going into metabolic starvation mode.
  • Eat small regular meals throughout the day to keep your metabolism running smoothly.
  • Exercise every day for at least thirty minutes, and you’ll be rewarded with hours of increased energy for the rest of that day.
  • Drink cold water throughout the day, not just to prevent fatigue from dehydration, but also because ice water increases energy and promotes a healthy metabolic rate.

Your turn!

Do you have any questions or suggestions?  Please leave your comments below.

Share with your friends!

If you found this article helpful, then please share with your friends, family, and coworkers by email, twitter, or Facebook.

Like this? Read more:

Will Vitamin B12 Boost Energy if I don’t have B12 Deficiency? YES!

Can Too Much Vitamin B12 be Harmful? 5 Vitamins to Watch Out for

Image courtesy of Ambro/freedigitalphotos


Vitamin B12 deficiency after Bariatric Surgery Weight Loss

Tuesday, November 1st, 2011

 

 

If you’ve had bariatric surgery (gastric bypass surgery, lap band surgery), then you’re at risk for vitamin B12 deficiency. Weight loss surgery causes vitamin B12 malabsorption, in addition to difficulty absorbing other vitamins and minerals. Learn about vitamin B12 deficiency symptoms, and ways to get your B12 levels back to normal.

VITAMIN B12 DEFICIENCY AFTER BARIATRIC SURGERY WEIGHT LOSS, WWW.B12PATCH.COM

How many types of bariatric surgery procedures are there?

There are many types of weight loss surgeries, including gastric bypass and lap band surgery, but there are two general categories:

  • Malabsorptive surgery rearranges and/or removes part of your intestines so that you are unable to absorb vitamins from foods, thus bypassing the digestive process.  There are no longer any strictly 100% malabsorptive weight loss surgeries, but many such as the Roux-en-Y gastric bypass include a combination of (mostly) malabsorptive and restrictive techniques.
  • Restrictive surgery shrinks your stomach, thus causing you to feel full earlier and avoid overeating.  Examples are the gastric sleeve and gastric banding (lap band surgery).

VITAMIN B12 DEFICIENCY AFTER BARIATRIC SURGERY WEIGHT LOSS, WWW.B12PATCH.COM

Gastric Bypass Stomach Surgery in Mexico- Would you?

Why do I need to take bariatric vitamins and minerals after having bariatric surgery?

If you’ve had weight loss surgery, then you are at a high risk for vitamin deficiencies, particularly vitamin B12 deficiency.  There are two reasons for this:

If you’ve had malabsorptive surgery, such as a mini-gastric bypass or duodenal switch, then your body is unable to digest water-soluble vitamins such as vitamin B12 from food sources. 

One of the procedures of malabsorptive bariatric surgery is the removal of the ileum, the part of your small intestine responsible for digesting vitamin B12.  

The only way for you to receive enough B12 to avoid vitamin deficiency is to put it directly into your bloodstream, through vitamin B12 shots (Sublingual B12 pills are not your best option for absorbing vitamin B12.)

With restrictive surgery, such as gastric sleeve, your stomach is unable to contain enough food at one time to avoid vitamin deficiency.

VITAMIN B12 DEFICIENCY AFTER BARIATRIC SURGERY WEIGHT LOSS, WWW.B12PATCH.COM

10 Mistakes Gastric Bypass Patients Often Make

What are the symptoms of vitamin B12 deficiency, and why should I be worried?

Vitamin B12 supports many important functions in your body- B12 boosts energy and mental clarity, aids in producing red blood cells, maintains your metabolism, protects your >nervous system, strengthens cognitive functioning, and reduces your risk of heart attack or stroke.

Vitamin deficiency is one of many possible gastric bypass complications. In one study on diminished B12 absorption after gastric bypass, 30% of gastric bypass patients suffered from B12 deficiency.

The most common symptoms of vitamin B12 deficiency are:

  • Chronic fatigue
  • Depression
  • Anxiety
  • Short-term memory loss
  • “Brain fog”
  • Disorientation
  • Difficulty concentrating
  • Loss of physical balance
  • Altered taste perception
  • Tingling and/or numbing sensation in hands and feet
  • Blurred vision

Left untreated, symptoms of vitamin B12 deficiency could escalate into severe neurological damage, early-onset dementia, and even premature death.

VITAMIN B12 DEFICIENCY AFTER BARIATRIC SURGERY WEIGHT LOSS, WWW.B12PATCH.COM

Read more about weight loss surgery and vitamin B12 deficiency:

Gastrointestinal Surgery for Crohn’s (IBD) and B12 Warnings

Bariatric Surgery- 13 Reasons you still need to Exercise

Tired of getting Dumped? 4 Ways to avoid Gastric Bypass Dumping.

Sources:

Types of Bariatric Surgery – The 16 Established & Experimental Weight Loss Surgery Procedures

Evidence for diminished B12 absorption after gastric bypass: oral supplementation does not prevent low plasma B12 levels in bypass patients- PubMed NCBI

Vitamin B12 Absorption & Gastric Bypass- LIVESTRONG.COM

Dietary Supplement Fact Sheet: Vitamin B12

Image credits (from top):

kornnphoto, nattavut, alancleaver_2000, o5com

Boost Athletic Performance, Part 2- 12 Vitamins and Minerals

Tuesday, September 27th, 2011

 

 

The ABCs of the Best Vitamins for Energy: Learn which vitamins and minerals are best for keeping fit, building muscle, boosting energy, maintaining your immune system, and improving athletic performance.

BOOST ATHLETIC PERFORMANCE, PART 2- 12 VITAMINS AND MINERALS, WWW.B12PATCH.COM

#1: Vitamin A

Orange veggies (carrots, yams, etc.) that are high in vitamin A are excellent for maintaining good eyesight, but that’s not all.  Vitamin A also helps your body build protein, which is essential for strong, healthy muscles.  Vitamin A also helps your body store energy by aiding in the production of glycogen.

BOOST ATHLETIC PERFORMANCE, PART 2- 12 VITAMINS AND MINERALS, WWW.B12PATCH.COM

#2: Vitamin B1 (Thiamine)

Thiamine is one of the most important vitamins for generating muscle growth and boosting stamina during a workout.  That is because vitamin B1 helps your body to digest protein and deliver oxygen to your muscles through hemoglobin.

#3: Vitamin B2 (Riboflavin)

Riboflavin’s impact on athletic performance is threefold:

  • Riboflavin helps to boost energy by converting glucose.
  • Riboflavin aids in extracting oxygen from fatty acids.
  • Riboflavin moves hydrogen ions through the Krebs cycle, which is essential for protein synthesis from amino acids and reproducing DNA.

#4: Vitamin B3 (Niacin)

Of all the B complex vitamins, niacin is perhaps the most crucial for converting the calories from foods we eat into energy.  Niacin aids in metabolizing protein, carbohydrates, and fats, in addition to supporting your nervous system, supporting healthy hormones, and maintaining cholesterol in already healthy cholesterol levels.

BOOST ATHLETIC PERFORMANCE, PART 2- 12 VITAMINS AND MINERALS, WWW.B12PATCH.COM

#5: Vitamin B6 (Pyridoxine)

Pyridoxine helps your body digest proteins and carbohydrates.  The amount of B6 you need correlates with the amount of protein foods in your diet.

#6: Vitamin B12 (Cobalamin)

Vitamin B12 is a water-soluble vitamin that is crucial for maintaining a healthy nervous system, sustaining cognitive functioning, and increasing stamina. Cobalamin benefits your body by aiding in the following biochemical functions:

  • Nervous system health: By protecting the myelin sheathe of your nervous system, vitamin B12 helps you maintain normal body coordination and movement.
  • Cognitive health: by assisting in red blood cell metabolism, vitamin B12 supports delivery of oxygen to the brain.
  • DNA synthesis: Vitamin B12 helps to protect cellular and tissue health.
  • Stamina: Vitamin B12 helps your body convert fatty acids into energy.

BOOST ATHLETIC PERFORMANCE, PART 2- 12 VITAMINS AND MINERALS, WWW.B12PATCH.COM

#7: Vitamin C (Ascorbic Acid)

Vitamin C is a water-soluble nutrient that supports your immune system.  Because vitamin C dissolves rapidly in water and muscular tissue, athletes with the most muscle require more vitamin C than non-body builders, and must supplement their vitamin C intake accordingly.

The health benefits of the antioxidant vitamin C are numerous; they include:

  • Fighting against free radicals
  • Metabolizing amino acids, particularly collagen, a protein that is responsible for “gluing” muscular tissue with bone
  • Increasing oxygen intake by absorbing iron
  • Producing and releasing vital hormones, including testosterone

BOOST ATHLETIC PERFORMANCE, PART 2- 12 VITAMINS AND MINERALS, WWW.B12PATCH.COM

#8: Vitamin D

Vitamin D helps your body extract calcium from foods such as dairy products, salmon, and dark leafy greens.  Calcium helps your body produce strong bones, muscular tissue, and aids in muscular contraction.  Vitamin D also helps you digest phosphorus, which is also essential for proper muscular functioning, in addition to the synthesis of the energy molecule, ATP (Adenosine Triphosphate).

#9: Vitamin E

Vitamin E is an antioxidant that occurs naturally in wheat germ, healthy vegetable cooking oils, nuts, seeds, dark leafy greens, and many breakfast cereals.  Vitamin E benefits muscular health by reducing free radicals.

#10: Biotin

Biotin is instrumental in digesting amino acids and increasing stamina.  Bodybuilders who consume raw egg whites may become deficient in biotin because of avidin, a naturally occurring protein in eggs.  In addition to developing biotin deficiency, athletes who eat uncooked eggs expose themselves to the risks of salmonella food poisoning.

#11: Electrolytes (sodium, magnesium, and chloride)

Electrolytes are essential for hydrating the body during excessive perspiring from exercise or exposure to extremely hot, dry weather.  Electrolytes include minerals such as sodium, magnesium, and chloride, the loss of which lead to dehydration symptoms such as muscular cramps, heatstroke, and mental disorientation.  Athletes should opt for drinking water fortified with electrolytes, as your body is unable to produce these minerals naturally.

#12: Creatine

Creatine is an amino acid that occurs predominantly in fish and poultry.  Creatine supplements help your body convert energy from phosphorus, and are popular among athletes who favor sports that require quick, intense bursts of energy, such as bodybuilding, sparring, kickboxing, or sprinting.

BOOST ATHLETIC PERFORMANCE, PART 2- 12 VITAMINS AND MINERALS, WWW.B12PATCH.COM

Related reading:

Boost Athletic Performance, Part 1- 4 Foods and Nutrients

6 Food Cravings that Signal Vitamin Deficiency

11 Easy Strategies for Eating Healthy on a Tight Food Budget

Sources:

B-Vitamins and Athletic Performance

Top 10 Vitamins for Bodybuilders

Nutrition Supplement: Vitamins and Diet for Athletic Performance

What is the Krebs Cycle?

Does Niacin Give You Energy?

Adenosine Triphosphate

Images courtesy of FreeDigitalPhotos.net, istolethetv

Boost Athletic Performance, Part 1- 4 Foods and Nutrients

Monday, September 26th, 2011

 

 

Pre-Workout Foods that boost athletic performance: Discover which healthy, nutritious foods boost energy, protect your immune system, and increase stamina.

BOOST ATHLETIC PERFORMANCE, PART 1- 4 FOODS AND NUTRIENTS, WWW.B12PATCH.COM

Get motivated

Following an exercise regimen is crucial for optimal health.  Not only is it necessary for maintaining or losing weight, but it is also essential for managing conditions like depression, chronic pain/fatigue, gastrointestinal problems, and even diabetes.

Post-bariatric surgery patient must also follow a physical fitness program.

BOOST ATHLETIC PERFORMANCE, PART 1- 4 FOODS AND NUTRIENTS, WWW.B12PATCH.COM

Get moving

To get the most out of your daily workout, make sure to eat the right foods.  Eating healthy, nutritious pre-workout snacks will help to boost energy, prevent exhaustion, and minimize sports injuries.

Here are four foods that health experts recommend for athletic performance:

1) PB & J

For optimal energy before a sports meet, munch on something with lots of complex carbohydrates and protein. Old School peanut butter and jelly sandwiches get a nutritious update when you substitute whole-grain bread in place of pasty white sliced bread, organic all-natural peanut butter for the sugary processed kind, and 100% fruit spread instead of syrupy-sweet jam.

Also read: Boost Energy and Beat Fatigue All Day Long- 8 Sure-Fire Tips

BOOST ATHLETIC PERFORMANCE, PART 1- 4 FOODS AND NUTRIENTS, WWW.B12PATCH.COM

2) Fruit and Yogurt

Yogurt contains active live cultures that are beneficial for breeding healthy “good” bacteria in your gut.  Opt for low-fat plain yogurt, and flavor it with fresh fruit and granola. In a hurry?  Toss it in the blender, whir it around for a minute, and pour yourself a refreshing fruit smoothie.  Some delicious yogurt concoctions to try are berries ‘n mint, cinnamon apple “a la mode,” and date-nut shake.

Also read: 7 Days of Refreshing, High Energy Smoothies without Caffeine

BOOST ATHLETIC PERFORMANCE, PART 1- 4 FOODS AND NUTRIENTS, WWW.B12PATCH.COM

3) Dark Chocolate

We kid you not.  According to research from Wayne State University, dark chocolate contains ingredients that help boost sports performance.  Small doses of chocolate, combined with daily exercise, enhance muscle tone by 50 percent.

Also read:  6 Food Cravings that Signal Vitamin Deficiency

BOOST ATHLETIC PERFORMANCE, PART 1- 4 FOODS AND NUTRIENTS, WWW.B12PATCH.COM

4) Honey

Carbohydrates such as glucose provide energy.  Before going on a long bike ride or running a marathon, you need an extra dose of healthy sugars to give you the stamina you need to get the most out of your workout.  Honey is whole, all-natural blend of healthy sugars that delivers pure energy.  Also read: Marathon Runner to eat only McDonalds Food- her 31 Day Menu

BOOST ATHLETIC PERFORMANCE, PART 1- 4 FOODS AND NUTRIENTS, WWW.B12PATCH.COM

Related reading:

Eight Great Juices that Heal and Protect your Body

Sources:

Dark Chocolate May Help Boost Athletic Performance

Honey Heightens Athletic Performance

5 Ways Nutrition Can Boost Athletic Performance

Images:

brockvicky, Chocolate Reviews, megan.chromik, Benson Kua, janineomg, Steve-h

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