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The key to feeling more energised may be simpler than you think, as one Health Hub reader explains how B12 overhauled her wellbeing. We ask pharmacist Debbie Grayson why this could be...
Summary
1Why B12
For the past eight years, I’ve been taking a vitamin B12 capsule with breakfast. I try my hardest to be consistent with having one a day...
2Why she loves B12
Having more energy has had a big effect on my quality of life. I’m now more likely to exercise, socialise and do all the other things...
3Why B12 works
“It’s no wonder that Hayley felt energised after introducing vitamin B12 into her diet,” says pharmacist Debbie Grayson...
Many of us struggle to roll out of bed in the morning and rely on several coffees to get through the average working day.
A recent YouGov survey found that one in eight people exist in a state of constant exhaustion, while another quarter report feeling weary ‘most of the time’.
While everyone’s reasons for being tired varies, 36-year-old communications director Hayley Knight found taking a daily vitamin B12 supplement has helped her fatigue and restored the energy she needs to tackle her busy job. We also ask pharmacist Debbie why it’s important to maintain your B12 levels. First, over to Hayley for her daily routine...
What I take:
For the past eight years, I’ve been taking a vitamin B12 capsule with breakfast. I try my hardest to be consistent with having one a day,1 but realistically, it’s often only a couple of times a week.
I first got into taking the supplement when I decided to go vegan. A close friend of mine who’d already made the switch explained the importance of this vitamin and its role in maintaining energy levels.
I quit my nine-to-five three years ago and set up my PR agency, BE YELLOW, with my husband. That leap of faith has allowed us to travel the world, running our business while taking time out to tick off bucket list experiences like backpacking through the Amazon Rainforest and walking alongside penguins in Antarctica. But being a digital nomad demands a lot of energy.
Why I love it:
Before looking into my B12 levels, my mornings were always a bit of a struggle - I’d constantly wake up feeling groggy and sluggish. Initially, it was difficult to focus at work as I felt tired all the time, and afternoons weren’t much easier either; my energy would take a big dip, and I’d often have to nap.
It was only after taking B12 that my energy felt higher2 which is pretty important when you run a busy PR agency and need to be reactive to emails and phone calls throughout the day. Having more energy has had a big effect on my quality of life. I’m now more likely to exercise, socialise and do all the other things that are good for me.
How else I support my energy levels:
Beyond B12, I eat very healthily and choose energy-rich foods,3 starting my day with a big bowl of oatmeal that keeps me full until lunch. I also exercise daily; currently I’m loving somatic dance therapy sessions. I travel a lot, which is probably my biggest motivation booster and I’m trying to carry that ‘wanderlust’ energy into the winter months.
“Our bodies can’t manufacture vitamin B12; we need to get it from our diet”
Why it works:
“It’s no wonder that Hayley felt energised after introducing a vitamin B12 supplement into her diet,” says pharmacist Debbie.
“This particular vitamin plays a key role2 in the production of red blood cells, which transport oxygen to our cells for energy and to the brain to support cognitive function. Added to this, it also helps the body extract energy from food by feeding our mitochondria4 too, which are known as the ‘powerhouses’ of our cells.
“Our bodies can’t manufacture vitamin B12; we need to get it from our diet,” Debbie continues. “While there are some plant-based sources, like certain leafy greens, in reality, they don’t provide enough to keep us adequately topped up. Most B12 comes from animal products like meat, fish and eggs. So, for vegans, a supplement is worth considering. And if you're deficient in B12, improving your levels may help with normal cognitive function which can extend to focus and other areas of mental performance too.”5
The final say
In case you didn’t catch the memo: vitamin B12 contributes to reducing tiredness, so its worth checking your levels to support your energy levels throughout the working week.
If you're unsure whether you're getting enough of this essential vitamin, a simple blood test or at-home testing kit can show where your levels stand. Boosting your intake is often as simple as adding more meat to your diet or incorporating a supplement to meet the recommended daily amount.
That said, some people naturally have it harder when it comes to absorbing B12, so Debbie recommends having your levels rechecked a month after making dietary changes to ensure everything’s working as expected.
The advice in this article is for information only and some of the information reflects the Hayley’s experience and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle. If you're experiencing chronic tiredness or fatigue speak to your doctor.
- NHS. B Vitamins and Folic Acid - Vitamins and Minerals [Internet]. NHS. 2020. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/
- National Institutes of Health. Office of Dietary Supplements - Vitamin B12 [Internet]. Nih.gov. 2024. Available from: https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
- Leicestershire Nutrition and Dietetic Services [Internet]. Available from: https://www.lnds.nhs.uk/Library/VitaminB12andHealthFeb2021LNDS123.pdf
- Jeon YM, Kwon Y, Lee S, Kim S, Jo M, Lee S, et al. Vitamin B12 Reduces TDP-43 Toxicity by Alleviating Oxidative Stress and Mitochondrial Dysfunction. Antioxidants. 2021 Dec 29;11(1):82.
- Scientific Opinion on the substantiation of health claims related to vitamin B12 and contribution to normal neurological and psychological functions (ID 95, 97, 98, 100, 102, 109), contribution to normal homocysteine metabolism (ID 96, 103, 106), maintena. EFSA Journal. 2010 Oct;8(10):1756.
