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Bone Fractures, Lung Cancer, and Vitamin B12 Supplements?

The AHA! Team — Fri, 14 Feb 2025 06:21:08 +0000

Michael Greger M.D. FACLM via Nutrition Facts – What do randomized controlled trials of high-dose daily vitamin B12 supplementation show about its effects on cancer risk, death, and longevity? In 2019, “Association of High Intakes of Vitamins B6 and B12 from Food and Supplements with Risk of Hip Fracture Among Postmenopausal Women in the [Harvard] Nurses’ Health Study” was published. Note, though, that only the combined high intake of vitamins B6 (≥35 mg/day) and B12 (≥20 mcg/day) was associated with an increased hip fracture risk. We know that treatment with high doses of vitamin B6 may increase hip fracture risk on its own. After a decade or so, those who had been taking high-dose (40 mg) B6 supplements had about a 40 percent higher hip fracture risk, but not those taking B12, as you can see below and at 0:35 in my video Do Vitamin B12 Supplements Cause Bone Fractures and Lung Cancer?. That’s what the Harvard study found, too. High intake of vitamin B12 alone was not associated with increased risk. In fact, some observational studies suggest a slightly lower fracture risk at high B12 blood levels. What we care about most, though, are interventional studies, where people are randomized to B12 so we can see what happens, and when we look at those, we find there is no increased fracture risk among those given B12. In conclusion, based on randomized controlled trials, high doses of vitamin B12 have not been shown to be associated with the risk of fractures. Okay, but what about this? In 2017, a study found that men taking vitamin B12 supplements appeared to have increased lung cancer risk. Now, the researchers didn’t find any such association in women, and the increased risk was mostly among men who smoked. Could it be that B12 was feeding budding tumors? It’s hard enough imagining a vitamin being carcinogenic on its own, especially if it somehow only affects men and not also women. “Replication of these ﬁndings in additional prospective studies with careful measurement of B vitamin supplement use is warranted.” And, indeed, when you put together all the observational studies, there is no signiﬁcant correlation between lung cancer and levels of B12 in the blood, whether you’ve smoked or not. If anything, most studies seemed to trend towards higher B12 levels being protective, as you can see below and at 2:03 in my video. Then, in 2018, a new study found an association between overall lung cancer risk and higher circulating levels of B12, again appearing to be more of a concern with smokers, as seen here and at 2:16 in my video. Now, this was another observational study. Those with higher B12 levels were just observed to have higher cancer levels. Those of you who have been following my work know the drill: There are two potential issues that arise in observational studies that prevent us from ascribing cause-and-effect: confounding factors, also known as “lurker variables,” and reverse causation. What might be a lurker variable in this case? What might be a third factor associated with both higher B12 levels and cancer that may be the true cause? Well, who has higher levels of B12 circulating in their blood? Those who eat a lot of meat and dairy, which are, in fact, “the most important contributors to serum vitamin B-12,” that is, B12 in our blood. And those who eat more meat do tend to have more lung cancer: “Dose-response analysis showed that consumption of red meat for 120 g per day might increase the risk of lung cancer by 35%, and consumption of processed meat for 50 g per day might increase the risk of lung cancer by 20%.” So, we’re generally talking about 35 percent more risk for every quarter-pound burger eaten each day and about 20 percent increased risk for every breakfast sausage link. It’s no wonder those with higher B12 levels in their blood could have more lung cancer. The B12 could just be a marker for meat intake. And, if you remember, reverse causation is when X may not lead to Y, but, instead, Y may lead to X. So, instead of high B12 blood levels leading to cancer, maybe cancer leads to high blood levels of B12. And, indeed, nearly 75 percent of patients diagnosed with cancer exhibit elevated B12 levels. So, elevated B12 levels may simply be a marker for cancer. Besides taking extra B12, there are all sorts of reasons your levels can rise, such as liver problems, kidney problems, bone marrow problems, and cancer, as you can see below and at 3:50 in my video. So, high B12 levels may just be a marker of brewing, but not yet diagnosed, cancer. What about observational studies specifically linking B12 supplement use to lung cancer, though? Those could also be reverse causation: “The consequence of being at risk for cancer is that patients will engage in healthier behaviors, including taking multivitamins (reverse causality). The well-established causes, such as smoking, chronic obstructive pulmonary disease, and previous cancers, are the real lung cancer risks.” So, we’re left with this “chicken or the egg causality dilemma,” which is why, ideally, we need randomized controlled trials to see if there’s any cause and effect. This became even more urgent with genetic evidence suggesting that those born with higher lifelong levels may be at increased risk. Thankfully, as you can see below and at 4:47 in my video, we do have randomized controlled trials—more than a dozen randomized controlled trials randomizing thousands of people up to 2,000 micrograms of B12 every single day for years, in fact. The findings? “Vitamin B supplementation does not have an effect on cancer incidence, death due to cancer, or total mortality.” And this includes specifically looking at lung cancer, as seen below and at 5:02 in my video. In fact, if anything, vitamin B supplements may actually lower the risk of the most dangerous form of skin cancer. If you missed my previous video, check out Do Vitamin B12 Supplements Cause Acne?. For my other B12 updates, see related posts below. All of these videos can be found in one digital download: Latest Vitamin B12 Recommendations. I’ve also explored vitamin B12’s role in stroke risk. See the related posts below. That series is available for digital download, too: Why Do Vegetarians Have Higher Stroke Risk?. Key Takeaways High intakes of vitamins B6 and B12 together are associated with an increased risk of hip fractures in postmenopausal women, but high B12 alone does not increase this risk. High doses of vitamin B12, based on randomized controlled trials, have not been shown to increase the risk of fractures, unlike high doses of vitamin B6. Some studies suggest that B12 supplementation may be linked to an increased risk of lung cancer in men, particularly smokers, though this association has not been consistently observed. Higher B12 levels in observational studies might be linked to higher meat consumption, which could be the true cause of increased cancer risk, rather than B12 itself. Elevated B12 levels may indicate underlying health issues like cancer, rather than being a direct cause of cancer, highlighting the importance of distinguishing between correlation and causation. To read the original article click here.

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The 411 on Vitamin B12

The AHA! Team — Fri, 13 Sep 2024 09:11:30 +0000

Michael Greger M.D. FACLM via Nutrition Facts – We cannot mess around with getting vitamin B12. If we don’t get enough, we may face a wide range of disorders of the gut, blood, brain, and nervous system. Vitamin B12 is not made by plants or animals, but by microbes blanketing the earth. We presumably used to get B12 when we drank out of a mountain stream or sipped water from a well, based on studies showing vegetarians in developing countries who drink purified water appear to be at higher risk. Now, we typically chlorinate our water supply to kill off any bacteria. So, most of us don’t get a lot of B12 in our water anymore, but we don’t get a lot of cholera, either. That’s a benefit of living in a much more sanitary world. Vegetarians living in slums in lesser developed regions appear to have fewer B12 problems, though. Basically, the more hygienic our meals, the less B12 we get. Our fellow great apes, like gorillas, get all the B12 they need eating their own feces. I prefer supplements. So, how much should we get, which type is best, and how can we tell if we have a B12 deficiency? The Benefits of Vitamin B12 We cannot mess around with getting vitamin B12. If we don’t get enough, we may face a wide range of disorders of the gut, blood, brain, and nervous system. Many case reports detail ways B12 can be life-changing. For instance, a 47-year-old woman had a five-year history of psychosis. She had been treated with antipsychotic drugs and was cognitively impaired and reported visual hallucinations. After her mother revealed that the patient had been following a strict vegan diet for seven years, vitamin B12 supplementation was started, and her symptoms went away. She had lost years of her life lost in a psychotic haze—apparently just because she didn’t want to take a supplement. Vitamin B12 supplementation is mandatory for anyone eating plant-based diets and, as I’ll discuss later, for every one of us from age 65. Vitamin B12 Deficiency: Symptoms and Treatment As I discuss in my video The Symptoms of Vitamin B12 Deficiency, it can cause everything from abdominal distention and chronic diarrhea to shortness of breath and swollen, red, painful feet. It can also cause Parkinson’s syndrome–like symptoms, skin darkening (that resolved with supplementation), and bilateral useless hand syndrome, a condition I had never heard of before. Being deficient in B12 may also manifest in a variety of neurological symptoms—for example, numbness and tingling in the hands and feet, muscle cramps, dizziness, cognitive disturbances, difficulty walking, and erectile dysfunction—as well as fatigue and such psychiatric symptoms as depression along with psychosis. How can B12 deficiency be treated? Either with B12 supplements or B12-fortified foods. Suggested Vitamin B12 Dosage The ofﬁcial position of associations and governmental agencies is categorical and unequivocal: Supplementation of vitamin B12 is required for anyone on a vegetarian diet—even when consuming eggs and dairy—and I would extend that to include flexitarians eating only a few servings of meat a week. Who else should ensure they have a regular, reliable source of vitamin B12 by supplementing their diet with B12 supplements or B12-fortified foods? Those who’ve had bariatric surgery (which can sometimes impair absorption), those eating plant-based diets, and everyone from the age of 65. As I discuss in my video The Optimal Vitamin B12 Dosage for Adults, adults younger than 65 should take at least one 2,000 mcg (µg) supplement once a week, ideally as a chewable, sublingual, or liquid supplement taken on an empty stomach, or at least one 50 mcg (µg) daily supplement. As we age, our ability to absorb vitamin B12 may decline. So, for those 65 and older, the supplementation should probably be increased up to 1,000 mcg (µg) each day, as I discuss in my video The Optimal Vitamin B12 Dosage for Kids, Pregnancy, and Seniors. Pregnant and breastfeeding women can just follow my 50 mcg (µg) a day recommendation for nonpregnant adults or take 2,000 mcg (µg) a week, perhaps split into two doses to boost absorption. After infants are weaned, they can start on 5 mcg (µg) a day. From ages 4 through 10, kids can take half the adult dose of 25 mcg (µg) a day, then they can take 50 mcg (µg) a day or 2,000 mcg (µg) a week from age 11. Note that these doses are specific to cyanocobalamin, the preferred supplemental form of vitamin B12. (I discuss cyanocobalamin versus methylcobalamin below.) The Best Food Sources of Vitamin B12 If you need supplemental B12 but don’t want to take supplements, you must rely on B12-fortified foods––eating three separate servings of B12-fortified foods a day, each ideally containing at least 190 percent of the “Daily Value” on the product’s nutrition facts label. As I discuss in my video The Healthiest Food Sources of Vitamin B12, B12-fortified nutritional yeast is a common food source, and there are all sorts of other B12-fortified options on the market, including plant-based meats and milks, breakfast cereals, and even energy drinks. The Worst Food Sources of Vitamin B12 What about various algae-type products, like spirulina, which are advertised as natural vitamin B12 sources? Not only do they not actually contain B12 that’s useable for humans, they may contain B12 analogues—look-alike molecules that can even block your absorption of real B12! Can Vitamin B12 Cause Side Effects? You don’t have to worry about taking too much vitamin B12. It’s water-soluble. So, at worst, you’ll just end up with more expensive pee. Injectable forms, though, can trigger acne. Methylcobalamin vs. Cyanocobalamin There are two main types of vitamin B12: methylcobalamin, marketed as methyl B12, and cyanocobalamin, typically marketed as just vitamin B12. Methylcobalamin is more expensive so it must be better, right? Wrong. As I discuss in my video The Best Type of Vitamin B12: Cyanocobalamin or Methylcobalamin, cyanocobalamin is the most used form, thanks to its high stability. Methylcobalamin is less stable and particularly susceptible to being destroyed after exposure to light. The one major exception may be kidney failure, though. Methylcobalamin may be better for those with impaired kidney function. It’s been speculated that oral methylcobalamin or injected hydroxycobalamin may also be preferable in smokers, though it has yet to be conﬁrmed. To read the original article click here.

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This Modern Fad Is Making You Sick

The AHA! Team — Mon, 22 Jul 2024 08:26:47 +0000

Al Sears, MD, CNS – The government declared war on fat almost 50 years ago. And as a result, we got slower, sicker, and fatter. In fact, the results of this big fat lie “led to some pretty disastrous consequences…that caused Americans to get fatter.” Those are the words of one of the most famous nutritionists in the world. Dr. Walter Willett, Chair of the Department of Nutrition at the Harvard T.H. Chan School of Public Health, was one of the first mainstream physicians to admit that the campaign to eliminate fat in the diet was a big mistake. But lately, he’s shifted gears. And today, he’s declared war on meat. I couldn’t disagree more… We come from hunter-gatherers who evolved over millennia to thrive on meat. We have canine fangs like dogs and wolves. These teeth are meant to rip and tear flesh from animals. Being a vegetarian is a modern fad. It was the brainchild of Reverend Sylvester Graham. He believed that all of America’s moral failings could be traced back to an “unholy diet.” So he created a strict meat-free meal plan that would “cure” the country of its “immoral urger.” He preached a gospel of fruits, vegetables, and whole-wheat crackers that would eventually bear his name. But Graham and his followers got it wrong. Big time. They didn’t understand that humans are born meat eaters. And that being vegetarian takes a real toll on your health. When vegetarians give up meat, they force themselves to get the bulk of their calories from wheat or other grain products. So they wind up eating more bread, pasta, cereals, and other processed foods. Being vegetarian takes a real toll on your health In other words, they eat a lot of junk. Sound familiar? It’s the same thing that happened with the war on fat. For more than 20 years, I’ve seen firsthand the health problems of vegetarians in my practice. I’ve found that vegetarians: Have low energy and feel frail Get sick more often and age faster Have poor digestion and weaker bones Can’t produce growth hormones, testosterone, and thyroid hormone Have low sperm counts and more fertility problems And despite what Dr. Walter Willett declares, vegetarians don’t live longer… An important study in the American Journal of Clinical Nutrition looked at data from two studies of more than 60,000 people in the U.K. It found no difference in mortality rates between vegetarians and meat eaters.1 And despite what you hear from the mainstream media, studies show vegetarian diets don’t lower the risk of heart disease2 or cancer.3 But a plant-only vegan diet does cause genetic mutations that increase the risks for both heart disease and cancer.4 The latest research shows that eating a plant-based diet also makes you depressed,5 increases your risk of broken bones,6 and decreases phospholipids.7 Phospholipids are vital for a healthy brain. You see when you don’t eat meat, it’s impossible to get many of the essential nutrients you need every day. If you were – or still are – eating a plant-based diet, you’re missing out on a number of key nutrients. Here’s how to get a few of them back: Supplement with B12. This vitamin, so vital to humans, is only found in meat. While some vegetarians claim that B12 can be found in algae, tempeh (a soy product sometimes used as a meat substitute), or even brewer’s yeast, these are false assumptions. I recommend at least 100 mcg per day. But I advise many of my patients to take as much as 2,000 mcg, especially if they are vegetarians. Replenish your zinc. Most vegetarians have a zinc deficiency. This is a problem. You can’t have a well-functioning immune system without this antioxidant. It also reduces your risk of metabolic syndrome, age-related macular degeneration, osteoporosis, and memory loss. I recommend taking 30 mg a day. CoQ10: CoQ10 is only found in animal products. You’ll find high concentrations of this heart- and brain-critical nutrient in organ meats. But you’ll also get it from the meat itself. CoQ10 supplies your cells with ATP, the energy required by every cell in your body for metabolism, energy production, and life itself. I recommend at least 50 mg of ubiquinol CoQ10 every day. This form is eight times more absorbable than conventional CoQ10. To Your Good Health, Al Sears, MD, CNS References: 1. Appleby P, et al. “Mortality in vegetarians and comparable nonvegetarians in the United Kingdom.” Am J Clin Nutr. 2016 Jan;103(1):218-30. 2. Kaiser J, et al. “A systematic review of the association between vegan diets and risk of cardiovascular disease.” J Nutr. 2021 Jun 1;151(6):1539-1552. 3. “Does being a vegetarian lower your risk of cancer?” https://www.wcrf.org. 2020. Accessed on May 24, 2023. 4. Caspermeyer J. “Are we what we eat? Evidence of a vegetarian diet permanently shaping the human genome to change individual risk of cancer and heart disease.” Mol Biol Evol. 2016 Jul;33(7):1887-8. 5. Kohl I, et al. “Association between meatless diet and depressive episodes: A cross-sectional analysis of baseline data from the longitudinal study of adult health.” J Affect Disord. 2023 Jan 1;320:48-56. 6. Webster J, et al. “Risk of hip fracture in meat-eaters, pescatarians, and vegetarians: results from the UK Women’s Cohort Study .” BMC Med. 2022 Aug 11;20(1):275. 7. Menzel J, et al. “Dietary and plasma phospholipid profiles in vegans and omnivores—results from the RBVD study.” Nutrients. 2022 Jul; 14(14):2900. To read the original article click here.

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How to Treat Canker Sores

AHA Publisher — Wed, 02 Nov 2022 07:00:22 +0000

Michael Greger M.D. FACLM via Nutritionfacts – Vitamin C, turmeric, beta-glucan fiber, and vitamin B12 are put to the test for recurring canker sores (aphthous ulcers). Canker sores can be “a painful and often recurrent inflammatory process of the oral mucosa,” the lining of our mouths. Similar to other chronic inflammatory conditions, DNA damage due to oxidative stress caused by free radicals is thought to play a role. Normally, free radical production is balanced with antioxidants, but if the concentration of free radicals gets too high and our antioxidant enzymes and the antioxidants we get in our diet “cannot compensate for these radicals, the balance changes in favor of the oxidants”—that is, in a pro-oxidant direction. This can lead to oxidative damage within our body. Does that mean that people who experience recurring canker sores—also known as recurrent aphthous stomatitis (RAS)—have fewer antioxidants, more oxidation, and more DNA damage? Yes, yes, and yes. As you can see in the graph below and at 0:51 in my video Best Supplement for Canker Sores, they exhibit more pro-oxidants and more oxidative stress in their bloodstream, lower antioxidant status, and more DNA damage. This suggests it might be possible for antioxidants to help improve the DNA damage caused by recurring canker sores, but you don’t know until you put it to the test. Sixteen boys and girls around age 12 with recurring canker sores were given a whopping 2,000 mg (2 g) of vitamin C a day. That’s considered the tolerable upper daily limit for adults before you start getting diarrhea, and 1,200 mg may have that effect on a 12-year-old, but it’s all about risks versus benefits. How did they do? As you can see in the graph below and at 1:33 in my video, 15 out of the 16 kids cut the number of canker sores they were getting at least in half. In the three months before they started the vitamin C, they had averaged four canker sores each, but in the three months they were on it, they each had less than one on average. When they stopped the vitamin C for another three months, the ulcers started coming back. Then, when they once again added the vitamin C, the canker sore rate dropped again. What about directly applying antioxidants, like a turmeric gel? Let’s find out. A turmeric gel containing 2 percent curcumin, the yellow pigment in the spice turmeric, was swabbed directly onto canker sores twice a day and “significantly reduced pain intensity and size of the aphthous ulcer [canker sore] compared to placebo,” which was a gel containing no active ingredient. Okay, but wouldn’t it be nice to see a comparison to an active treatment from an independent research group, rather than this study without an active treatment that was funded by the curcumin gel manufacturer? Yes, and here we go. This randomized clinical trial compared a generic 2 percent curcumin gel to a prescription steroid gel and found that the curcumin worked just as well. This provides “strong evidence that [topical] curcumin gel can be used as an effective and safer alternative to steroids in treatment of RAS.” You may remember I’ve previously discussed that topical honey beat out the same steroid for both ulcer healing and pain reduction, as you can see in the graph and at 2:46 in my video. So, if you’re going to use something topically, honey seems better, but what if, instead of a topical application, you just want to swallow something like vitamin C but want something that doesn’t give you diarrhea? Thirty-one patients with recurring canker sores were split into two groups and received either 20 mg a day of placebo or yeast beta-glucan fiber, which is the amount found in just an eighth of a teaspoon of brewer’s yeast or nutritional yeast. As you can see below and at 3:17 in my video, the placebo group experienced no significant change, whereas ulcer severity in the yeast group was cut nearly in half. So, now you have another useful alternative. If it’s all about antioxidants, can’t you just treat recurring canker sores by eating a plant-based diet high in fruits and vegetables? That hasn’t been put to the test, but keep in mind a plant-based diet could also make things worse if one is not ensuring a regular reliable source of vitamin B12 through supplements or fortified foods. For example, a 30-year-old women had recurring canker sores for four years. She ate few animal products and didn’t supplement with vitamin B12, so she became B12-deficient and began experiencing weakness, tiredness, numbness, and tingling. She was immediately started on vitamin B12, and her deficiency symptoms got better. Her canker sores also improved and she experienced “a rapid and complete recovery” within weeks of starting vitamin B12 after years of suffering. We’ve known since the 1970s that vitamin B12 deficiency can lead to canker sores—so much so that it’s recommended to consider B12 deficiency any time a patient has with recurring canker sores. In fact, a number of nutrient deficiencies may contribute. A study compared the lab tests of those with recurrent canker sores to those without and found that more than half of the canker sore group showed evidence of hematinic deficiencies—that is, blood-forming nutrient deficiencies. In contrast, less than one in ten in the non-canker sore group exhibited these deficiencies. In this case, we’re talking about iron and folate deficiency in addition to vitamin B12 deficiency. When the study participants were given supplements, their canker sores improved and this was more pronounced among those who had no family history of canker sore problems. You can see how vitamin and mineral supplements might help people who are deficient, but might a supplement like vitamin B12 help people who are not vitamin B12 deficient? Apparently so. As the title of the study states, “cyanocobalamin”—the most common form of supplemental B12—“may be beneficial in the treatment of recurrent aphthous ulcers [canker sores] even when vitamin B12 levels are normal.” The researchers took a group of 72 patients with frequent canker sores and gave them vitamin B12, regardless of what their levels were. Ninety-six percent of the participants got better regardless of whether they started out vitamin B12–deficient or with normal vitamin B12 levels in their blood, as you can see below and at 5:37 in my video. In this case, there was no control group, though, so we don’t know how many would have gotten better without the vitamin B12 supplement. In addition, the researchers injected the vitamin B12, and injections can have an even greater placebo effect than pills—especially with something like a syringe of vitamin B12, which has a striking mad-scientist-looking ruby red color, as you can see below and at 5:57 in my video. If only there were a randomized, double-blind, placebo-controlled trial of oral vitamin B12 for canker sores. And, here we go. In this case, 1,000 micrograms of sublingual vitamin B12 were taken every day for six months. It took five months, but, eventually, the duration of canker outbreaks, the number of ulcers, and the level of pain were significantly reduced, “regardless of initial vitamin B12 levels in the blood.” So, whether you are vitamin B12–deficient or not, B12 supplements seem to help. By the end of the study, twice as many in the vitamin B12 group appeared to have been cured. The researchers concluded that “vitamin B12 treatment, which is simple, inexpensive, and low-risk, seems to be effective,” but don’t forget that it appeared to take months before it started working. In another randomized, double-blind, placebo-controlled trial of a vitamin B12 ointment applied directly to the canker sores, a significant reduction in pain was demonstrated within only two days compared to placebo, regardless of whether the participant was vitamin B12–deficient or not. Here’s a link to the video on the remarkable honey results I mentioned: Flashback Friday: Topical Honey for Canker Sores. Key Takeaways A canker sore can be a painful and recurring inflammation of the lining of the mouth, and DNA damage from oxidative stress caused by free radicals may play a role. Antioxidants typically balance free radical production, but oxidative damage within the body can result from changes in a pro-oxidant direction if free radical concentration gets too high and our antioxidant enzymes and the antioxidants we get from food consumed cannot compensate. People with recurrent aphthous stomatitis (recurring canker sores) exhibit more pro-oxidants and more oxidative stress in their bloodstream, lower antioxidant status, and more DNA damage. A daily 2,000 mg of vitamin C resulted in 15 out of 16 kids with recurring canker sores cutting the number of ulcers at least in half. After stopping the vitamin C, the canker sores began reappearing and then dropped back down after the C was re-added. A generic 2 percent curcumin gel worked just as well as a prescription steroid gel, and a topical honey also beat out the same steroid for both ulcer healing and pain reduction. Taking a daily dose of the amount of yeast beta-glucan fiber found in an eighth of a teaspoon of nutritional or brewer’s yeast also nearly halved ulcer severity, while those in the placebo group experienced no significant change. Vitamin B12 deficiency can lead to canker sores, as can hematinic (blood-forming nutrient) deficiencies. The most common form of supplemental vitamin B12, cyanocobalamin, may benefit individuals with recurring canker sores—even with normal B12 levels. When taken sublingually, though, it may take months before it starts significantly reducing the duration of canker outbreaks, the number of ulcers, and the level of pain. Directly applying vitamin B12 ointment to canker sores, however, was found to reduce pain significantly in only two days, compared to placebo, regardless of previous B12 status. To read the original article click here.

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Vitamin B12 Side Effects & What They Mean

AHA Publisher — Mon, 25 Jul 2022 07:00:14 +0000

Rachael Link, MS, RD via Dr. Axe – Vitamin B12, also known as cobalamin, is an important water-soluble vitamin that plays a central role in several aspects of health, including brain function, red blood cell formation and DNA synthesis. It’s also considered an “essential nutrient” because your body is unable to produce it on its own and needs to obtain it from food sources or supplementation. In recent years, research has unearthed a number of vitamin B12 side effects, including positive effects, such as its ability to improve energy levels, enhance mood and keep your heart healthy. Although incorporating a good variety of vitamin B12 foods in the diet can help most people meet their needs for cobalamin, supplementation is sometimes necessary for those who may have underlying health conditions or take certain medications. Like all supplements, however, there are several vitamin B12 benefits and side effects to consider. So what are the side effects of vitamin B12? How can you minimize these potential vitamin B12 side effects while maximizing the benefits? Here’s what you need to know. Positive Vitamin B12 Side Effects Does B12 have side effects? What does B12 do for your body? Here are a few of the top vitamin B12 benefits for men and women: 1. Prevents Deficiency Taking a vitamin B12 supplement is one of the easiest and most effective ways to prevent a vitamin B12 deficiency, especially if you don’t regularly consume foods high in this important water-soluble vitamin. Some of the most common side effects of vitamin B12 deficiency include weakness, anemia, constipation, decreased appetite and unintentional weight loss. 2. May Boost Energy Levels Vitamin B12 plays an integral role in energy production and is essential for converting the foods that you eat into a form of energy that can be used by the body. It’s also necessary for the formation of red blood cells, which help supply the cells with oxygen so they can function properly. While research is lacking on whether taking a vitamin B12 supplement can improve energy levels on its own, it can aid in energy production and may be especially beneficial for boosting energy levels if you’re lacking in this key micronutrient. 3. Supports Growth and Development Vitamin B12 is absolutely essential during pregnancy for ensuring healthy fetal growth and development. Not only is vitamin B12 crucial for preventing birth defects, but a deficiency may also increase the risk of miscarriage or premature birth. For this reason, vitamin B12 is a common component of most prenatal vitamins and can also be found in many fortified foods. 4. Keeps Skin, Hair and Nails Healthy Some of the most visible signs of vitamin B12 deficiency can be spotted right in your hair, skin and nails. In fact, some of the most common symptoms of deficiency include hyperpigmentation of the skin and nails, hair changes, vitiligo, and angular stomatitis, which is a condition that causes cracks and inflammation in the corners of the mouth. Fortunately, several case reports have found that these changes may be reversible by correcting the deficiency with supplementation. 5. Improves Mood One of the most surprising vitamin B12 injections side effects is the ability to improve mood and mental health. This is because vitamin B12 acts as a cofactor for neurotransmitters like serotonin and dopamine, both of which are key regulators of mood and emotion. Preliminary research also shows that pairing vitamin B12 supplementation with antidepressants could help significantly reduce symptoms of major depressive disorder to a greater extent than treatment with an antidepressant alone. 6. Promotes Heart Health Vitamin B12 is important for the metabolism of homocysteine, a type of amino acid in the blood that may be tied to a higher risk of heart disease. In addition to decreasing homocysteine levels, which could potentially help reduce the risk of heart disease, some research also indicates that higher vitamin B12 levels may be linked to improved outcomesfor those who have suffered from an ischemic stroke and may be associated with a lower risk of coronary artery disease. Negative Vitamin B12 Side Effects Despite the multitude of benefits associated with vitamin B12, can too much vitamin B12 be harmful and what happens when you have too much of it in your body? Vitamin B12 is a water-soluble vitamin, which means that excess amounts are flushed out of the body through the urine, making a vitamin B12 overdose nearly impossible. However, while vitamin B12 is safe when used as recommended, there are several vitamin B12 injection side effects to consider as well. Research indicates that there may be adverse effects of intramuscular vitamin B12, or B12 injections. Some common issues include fever, itching and tingling or numbness of the joint. Other possible vitamin B12 shot side effects include: Headache Dizziness Rash Facial flushing Skin redness Cold symptoms Anxiety Swelling Diarrhea Vomiting High blood pressure How to Prevent The best way to avoid the potential side effects of too much vitamin B12 is to get the majority of your vitamin B12 from nutrient-rich food sources, including meat, poultry, seafood and dairy products. Enjoying these foods alongside a variety of other healthy ingredients as part of a balanced diet can help ensure you meet your needs and reduce the risk of too many vitamin B12 side effects. In some cases, supplementation may be necessary, especially if you don’t regularly consume foods high in vitamin B12 or have issues with vitamin absorption. In that case, be sure to stick to the recommended vitamin B12 dosage, and use only as directed. If negative vitamin B12 supplement side effects persist, consider decreasing your dosage, or consult with your doctor. Precautions/When to See Doctor Supplementing with vitamin B12 may not be right for everyone and can even be contraindicated in some cases due to the potential vitamin B12 side effects. For example, those with high blood pressure, heart problems, skin conditions, blood disorders, gout and low potassium levels should use vitamin B12 with caution and may want to consider talking to a trusted health care practitioner before starting supplementation. Certain medications or supplements can also interfere with vitamin B12 supplements. What medications should not be taken with B12? Folic acid, potassium, vitamin C and chloramphenicol, a type of broad-spectrum antibiotic, may all interfere with vitamin B12 in the body. In order to minimize vitamin B12 supplements side effects, it’s best to stick to the recommended dosage and use as directed. If you experience any persistent vitamin B12 tablets side effects or serious symptoms, talk to your doctor to determine the best course of treatment for you. Conclusion In recent years, research has unearthed a number of vitamin B12 side effects, including positive effects, such as its ability to improve energy levels, enhance mood and keep your heart healthy, and negative effects that may occur when there’s too much in the body. The best way to avoid the potential side effects of too much vitamin B12 is to get the majority of your vitamin B12 from nutrient-rich food sources, including meat, poultry, seafood and dairy products. For some people, taking supplements is necessary, but to minimize vitamin B12 supplements side effects, stick to the recommended dosage and use as directed. To read the original article click here.

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“Mood-Lifting” Mushrooms? Intriguing New Study Links Mushroom Consumption with Lowered Depression Risk

AHA Publisher — Mon, 08 Nov 2021 08:00:46 +0000

Lori Alton via NaturalHealth365 – If you’re feeling a little more “down in the dumps” lately, you have plenty of company. In a disturbing – but unsurprising – report, the U.S. Centers for Disease Control and Prevention (CDC) announced that the COVID-19 pandemic had taken a significant toll on national mental health. Between August of 2020 and February of 2021, the percentage of American adults with recent symptoms of anxiety or depressive disorders jumped from 36.4 percent to 41.5 percent. On a more hopeful note, researchers at Penn State College of Medicine, have just published a new study suggesting that mushroom consumption is linked to reduced rates of depression. While nobody claims that mushrooms are a miracle cure for depression, the study indicates that these tasty fungi contain compounds that can lift the mood. (And many of us could use some of that!) Let’s see what the research says about the antidepressant effects of mushrooms. Researchers Say: Study Suggests Mushrooms Cut Depression Risk In the study, which involved over 24,000 adults and was published in the Journal of Affective Disorders, participants filled out questionnaires detailing their daily diets. The researchers concluded that those who ate moderate amounts of mushrooms had a lower likelihood of experiencing depression. In a perplexing finding, those who ate moderate amounts (about 5 grams a day) experienced the strongest antidepressant effects. Scientists did not know why higher amounts of mushrooms, such as 20 grams a day, did not experience a reduction in depression rates. In other words, it seems there is a “sweet spot” for mushroom consumptionthat leads to lower depression risk. By the way, the fungi that the subjects reported eating weren’t of the psychoactive or hallucinogenic variety. Although they weren’t identified by type, they were presumably ordinary mushrooms commonly available in American supermarkets, such as white button, crimini, and portobello. Antidepressant Effects of Mushrooms Linked to Potent Antioxidant Addressing the reasons for this surprising benefit of consuming mushrooms, lead researcher Dr. Djibril Ba., Ph.D., noted that they are the highest known dietary source of ergothioneine, an antioxidant amino acid. This could allow mushrooms to decrease levels of oxidative stress, thereby reducing symptoms of depression. In addition, mushrooms’ generous amounts of potassium could also contribute to their anti-anxiety and mood-lifting effects. Mushrooms are also rich in vitamin B12, which is associated with reduced anxiety. Finally, mushrooms marketed as having been grown under UV light are rich in vitamin D, which has been linked with improvements in mood. Incidentally, other nutrients believed to have mood-lifting effects include folate (a B vitamin), omega-3 fatty acids (found in coldwater fatty fish like salmon and sardines), and fermented foods such as yogurt and kimchi. In general, experts note that high-fiber diets – featuring plenty of antioxidant-rich fresh fruits, vegetables, spices, and herbs – can improve mental health while reducing the risk of age-related cognitive decline. Additional Research Links Mushroom Consumption to Longer Lives and Less Cancer Risk Earlier research by the same group of scientists has shown that the antidepressant effects of mushrooms are not their only benefit. In a study involving over 16,000 participants, the team found that the group with the highest consumption of mushrooms lowered their risk of premature death by a significant 16 percent. Moreover, adding mushrooms to the diet while subtracting another item seemed to offer even more important benefits. In fact, substituting a daily serving of mushroom for a daily serving of red or processed meat lowered cancer risk by 35 percent! Scientists believe mushrooms’ life-prolonging effects may stem from their content of glutathione – the body’s premier antioxidant – and ergothioneine. Both glutathione and ergothioneine are believed to play significant roles in preventing chronic diseases and premature death. That isn’t all. Earlier research by the same team showed a connection between mushrooms and lowered cancer risk. In a meta-analysis, the scientists found that participants who ate 18 grams of mushrooms a day reduced their cancer risk by 45 percent compared to those whose diets didn’t include mushrooms. Mushrooms Are a True “Superfood” In addition to their other virtues, mushrooms have a stellar nutritional profile. Virtually free of fat, sodium, and cholesterol, mushrooms are about as low-cal as it gets, with a half-cup serving (35 grams) containing about seven calories and 1.1 grams of protein. Plus, they are packed with B vitamins and are a good source of copper, potassium, and iron. Bonus health tip: For mushrooms with the highest ergothioneine content, look for oyster and shiitake varieties. With their satisfying consistency and savory taste, mushrooms can be consumed raw or grilled, roasted, steamed, or sauteed. So, go ahead and enjoy mushrooms in salads, stews, risotto, pasta, and omelets. Not only are they a great addition to a healthy diet, but they might just brighten your mood. Sources for this article include: MedicalNewsToday.com BioMedCentral.com MedicalNewsToday.com To read the original article click here.

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Study Says Vitamin-Magnesium Combo May Reduce Severity of COVID-19 in Seniors

AHA Publisher — Tue, 09 Jun 2020 07:00:01 +0000

Dr. Liji Thomas, MD via News-Medical Net – The COVID-19 pandemic that began in late December 2019 has spread to over 188 countries and territories, causing over 6.5 million cases and 385,000 deaths. With no effective therapeutic COVID-19 drug or severe acute respiratory syndrome coronavirus 2 (SARS-CoV-2) vaccine in sight, researchers are exploring different strategies to limit its spread and mortality. A recent study published on the preprint server medRxiv* in May 2020 shows that a combination of the readily available and inexpensive vitamins D3, B12, and the mineral magnesium can reduce the progression of the disease to severe or fatal stages. Hyperinflammation in COVID-19 Disease The current thinking on the pathogenesis of the condition is that hyperinflammation plays a crucial role in patient outcomes. In other words, direct viral injury is not the only or even primary player in organ dysfunction related to COVID-19. Rather, it is the result of the organ toxicity caused by the unregulated release of pro-inflammatory cytokines like IL-6 and IL-8, in response to the immune induction by the virus. Immunomodulation is thus an attractive option in the treatment of COVID-19 and may prevent the progression of the patient to severe or critical illness. Various biologic molecules have been tried, such as the IL-6 blocker tocilizumab. The DMB Protocol The present study was an observational cohort study of a consecutive series of hospitalized COVID-19 patients aged 50 years and above, who were given a combination of the above micronutrients (DMB), comparing the rate of progression of disease in this group to another cohort of patients who were not given DMB. Vitamin D protects the respiratory epithelium structure and function. Magnesium promotes vitamin D functions, acting as a cofactor in multiple enzymes involved in vitamin D metabolism, while also having independent bronchodilator and vasodilator activity. Vitamin B12 improves the health of the gut bacteria, which in turn is vital for an active and effective immune system. All are safe and well-tolerated by patients. How Was the Study Done? The current study aimed at testing the effect of a short course of supplementation of DMB in COVID-19 patients who are not yet in the severe or critical phase of the illness. The aim was to find out if this could prevent poor patient outcomes. The study included all patients with COVID-19 who were at least 50 years old, admitted to Singapore General Hospital, between 15 January and 15 April 2020. All of them had a positive RT-PCR test. The study outcome was to assess how many progressed to need oxygen in any mode, or intensive care unit (ICU) admission. From 6 April 2020, all patients fitting these criteria were administered DMB and formed the study cohort. DMB consisted of one daily dose of vitamin D3 1000 IU, magnesium 150mg, and vitamin B12 500mcg for up to 14 days. It was stopped if the patient either recovered symptomatically and two successive PCR tests were negative, or if the patient deteriorated clinically. Most patients in the study arm received DMB on the first day of admission and had continued therapy for 5 days (median). The patients admitted in the same period but who did not receive DMB were the controls. The study arm comprised 17 patients while the control arm had 26 patients, both arms being similar concerning demographics, and clinical features. Did the DMB Improve the Clinical Course? The researchers found that only 3/17 patients in the study arm required supplemental oxygen, compared to 16/26 in the control group. In both groups, the requirement for oxygen also signaled a high risk for ICU, with 2/3 in the DMB group and 16/16 in the non-DMB group requiring ICU admission. Of the 3 patients in the DMB group who deteriorated, one needed oxygen supplementation after 3 days on DMB but remained stable on the ward. Of the 9 patients who received early DMB (in the first week of hospitalization), only one deteriorated, being among the 2, which required oxygen early (within 24 hours of starting DMB). These 2 are likely to have already gone downhill, judging from their rapid deterioration, and the DMB was probably too late to affect events either way. The analysis showed that the odds of requiring oxygen went up with age and the presence of other illnesses, but went down significantly with DMB treatment, even after adjusting for age, gender, and other illnesses. The odds would have been even more impressive if the two patients who received DMB late in their clinical course were excluded. Importantly, there were no adverse effects that could be traced to DMB. The Implications of the DMB Study Available data from around the world shows that up to a fifth of COVID-19 patients experience life-endangering complications. IL-6 blockers and anti-thrombotic agents may be little better than a Band-aid in this situation, addressing the late events and mostly ineffective. However, the current study sought to make use of pre-emptive immunoregulatory, safe, and well-tolerated agents to reduce the cytokine storm associated with terminal organ damage and death. The apparent success of this strategy could allow it to be adopted as a safe, easily administered, and early intervention in the primary care setting. It could also be equally effectively used to prevent symptomatic or severe disease among high-risk contact clusters traced during an outbreak. It is extremely cost-effective, making it suitable for low- and middle-income countries, even when vaccines or therapeutic drugs may be too costly to afford. Lastly, the use of DMB may be equally effective in other viral infections that also produce high levels of cytokines and thus cause injury independent of the direct tissue injury. The small sample size and absence of biologic assays to support the clinical improvement in the study cohort are limitations. However, the authors conclude, “It is a proof-of-principle effort with very promising results. Our findings would need to be further validated in a well-designed randomized study.” *Important Notice medRxiv publishes preliminary scientific reports that are not peer-reviewed and, therefore, should not be regarded as conclusive, guide clinical practice/health-related behavior, or treated as established information. To read the original article click here.

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