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TIMELINE
0:00 Intro
1:19 What is Vitamin B12?
1:53 Why B12 is imp for Sports Performance?
3:53 Foods rich in Vitamin B12
5:11 Factors causing low B12
6:15 Vit B12 Deficiency Symptoms
8:01 Outro
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Hi guys welcome back to my channel I am Rashmi cheran registered dietition and sports and exercise nutritionist so in today’s video the spotlight is on a very important nutrient that can elevate your sports performance and that is vitamin B12 so in my previous video I spoke about the importance of fertin and told
You how important it is especially for female athletes so then I decided let me make a video on vitamin B12 as well because most of the athletes nowadays are deficient in vitamin B12 and most of them don’t know that low levels of vitamin B12 can really impact their Sports Performance negatively so in
Today’s video I am going to dive deep into the science behind this vitamin B12 and its importance for sports performance so watch this video carefully because by the end of this video you will understand why vitamin B12 is a must have in your nutrition Arsenal and how it can take your
Performance to Next Level so stick around as we dive into the science behind vitamin B12 but before I begin if you’re new to my channel then please take a second to subscribe to my channel because by doing so you will help my channel reach more and more athletes like you so now let’s
Understand what is exactly vitamin B12 well it’s a water soluble vitamin and is found mostly in animal-based Foods it is one of the essential B group vitamins requ required our your body to function efficiently in simple words without vitamin B12 your body cannot operate efficiently and not only you will feel
Unwell but its deficiency can cause irreversible damages to our nervous system and that’s why avoiding deficiency is the key so now we have understood what is exactly vitamin B12 but why this vitamin is so important for your performance on the field track or in the gym so now now let’s break it
Down so vitamin B12 has many roles within the body to begin with it is important for the development of healthy red blood cells then it is essential for the functioning of central nervous system and b12 also function as a co-enzyme in the production of amino acids proteins fatty acids and DNA so
All these roles are very important for the body to function properly but for athletes many of these roles become even more important so some Studies have shown that vitamin B12 can improve exercise performance in athletes particularly if it is consumed in combination with other B vitamins then vitamin B12 can reduce muscle fatigue
And speed up recovery after exercise then this vitamin is involved in the production of energy which means it can help to improve energy levels of athletes and earlier as I mentioned vitamin B12 is required for the production of rbcs which carry oxygen to the muscles so by helping to increase
The production of red blood cells this vitamin can improve oxygen delivery to the muscles during exercise then athletes vitamin B12 keeps your nerves healthy ensuring optimal coordination reaction time and that killer Focus you need to crush your goals and lastly this vitamin is very important in the production of melatonin a hormone that
Promotes sleep helps stabilize mood and motivation so imagine if you are deficient in vitamin B12 what’s going to happen it will create imbalance in melatonin which will ultimately impact recovery and lastly impacting your overall Sports Performance so I hope by now athletes you would have understood how important this vitamin is for your
Overall Sports Performance so now let’s understand how you can improve your vitamin B12 levels and what is the actual dosage or the requirement on a daily basis first of all this vitamin is exclusively found in animal-based foods like meat Fish seafood egg cheese and milk and along with all these Foods
Athletes you need to eat a variety of foods to prevent its deficiency because for vitamin B12 you need to consume enough of vitamin B9 which is folate rich foods as well because both these vitamins are dependent on each other to function properly in the body but if you’re someone who is vegetarian or
Vegan then you might might need help of supplements but before consuming any kind of supplement please consult a qualified Sports dietitian or your physician and according to National Institute of Health adults between 19 and 50 years of age need to consume 2.4 micrograms of vitamin B12 per day and
All the adults above 50 years of age need to consume 3 microG per day so this was all about vitamin B12 rich foods to maintain its level but at times in spite of all the foods athletes are still extremely low in this vitamin and there could be certain reasons behind it so
All you athletes if you’re struggling with vitamin B12 deficiency then you need to look out for certain factors which is causing it and here are few things first one increased metabolic demand so high-intensity training elevates your metabolic rate which in turn increases B12 requirement for energy metabolism then restrictive diets
Like low carb or low calorie diets can limit the intake of b112 then conditions like inflammatory bbel disease or celiac disease can impair B12 absorption then medications used to reduce stomach acid can hinder B12 absorption then genetic factors or health conditions affecting B12 absorption vary among individuals the next factor is elevated cortisol
From chronic stress can impact B12 absorption and utilization and lastly poor post exercise nutrition and Recovery can hinder your B12 absorption and utilization so these are some of the reasons which can be causing low levels of vitamin B12 so athletes make sure you are looking into all these factors that
I just mentioned now the question is even if I’m low in vitamin B12 then how can I figure it out so the most common symptom of deficiency is fatigue but other possible deficiency symptoms include headache then heart palpitations or shortness of breath pale skin smooth tongue then constipation diarrhea or
Loss of appetite and gas then nerve problems like numbness or tingling muscle weakness or difficulty in Walking then vision loss and lastly mental problems like depression memory loss or behavioral changes so athletes if you leave any of these symptoms untreated then vitamin B12 deficiency can lead to megaloblastic anemia condition in which
The size of the red blood cells increase and they are unable to carry efficiently oxygen throughout the body and this is not at all ideal for athletes so athletes please do not ignore or delay the treatment if you’re facing any of these symptoms then please get it
Rectified with the help of a qualified Sports dietician or physician because if you’re facing any of these symptoms then it will not help you in improving your sports performance and by the way if you’re a vegetarian or vegan or have digestive issues or fatigue then and get
Your blood test done the normal range for vitamin B12 is 200 to 900 P per ML and depending on your lab values you will be recommended either pills or B12 injections along with corrections in your diet so athletes if you’re below this range then with the help of your
Sports dietitian or physician get a supplement but if you’re very much within a healthy range then an additional B12 supplement is of no use and since B12 is a water soluble vitamin any excess of this vitamin will just be excreted in your urine athletes remember vitamin B12 is not a stimulant it will
Not give you an immediate energy boost but definitely it is an important part of your overall energy production process by consuming more you will not feel more energized unless you have a deficiency so overall vitamin B12 is very important for everyone who have an active lifestyle due to its role in
Energy production nerve health and muscle repair and vitamin B12 supplementation is very important for people or athletes who are vegetarian vegan or who have nutrient absorption issues and that’s all about vitamin B12 and why it is important for your sports performance and athletes if you found
This video helpful then please give me a thumbs up and share it with your fellow athletes and let me know if you have any questions or queries or topics that you want me to cover in my future videos Remember road to Peak Performance St starts with proper nutrition and thank
You so much for watching have a lovely weekend and wish you all a very happy and prosperous New Year and I shall see you in the next one
