Vitamin B12 is of particular importance to athletes as it directly affects the production of red blood cells. What’s more, other potentially beneficial effects of vitamin B12 include the maintenance of proper immune function, improved nerve signaling, and the synthesis of neurotransmitters and creatine. KrzywaÅ„ski et al. (2020) note that athletes and coaches believe that improved red blood cell parameters are desirable for optimal performance, which is why hemoglobin concentration is their favorite biomarker. Thus, since a lack of vitamin B12 can lead to homocysteine accumulation, anemia, loss of balance, limb numbness, fatigue, and memory impairment, it is crucial for athletes to maintain this level in the normal range.
There are various methods of improvement of performance and strength in regards to B12. One of them is the recovery of the level of vitamin B12 by additional intake of this element in the form of a vitamin complex or food supplement for oral administration or intramuscular injections. While Greibe et al. (2018) point out some imperfections of this method, which are associated with the limited capacity of the B12 absorption system, the authors emphasize that this can help to give strength. In this regard, diet is of particular importance in overcoming B12 deficiency. Obeid et al. (2019) assert that the primary food sources of vitamin B12 are poultry, meat, fish, and dairy products. Vitamin B12 deficiency is more common among those who deliberately avoid these foods, including vegans and vegetarians. Therefore, eating a balanced diet is essential to improve performance and strength.
The human body is 70% water, and adequate intake of it is vital for maintaining health. According to Gupta et al. (2016), the importance of this liquid is explained, among other things, by the presence in its composition of trace elements that take an active part in regulating the work of organs and tissues, including B12. With a daily intake of the recommended amount of water, a person receives 25% of the daily requirement of essential vitamins and minerals. However, it is crucial to choose the right type of water, as in some cases, it can lead to a deficiency of vitamins, including B12. Gupta et al. (2016) state that to maintain normal vitamin B12 levels, drinking water treated with reverse osmosis (RO) technology should be avoided. Therefore, since hydration is vital for normalizing B12 levels, it is crucial to be extremely careful with water intake.
References
Krzywański J, Mikulski T, Pokrywka A, et al. Vitamin B12 status and optimal range for hemoglobin formation in elite athletes. Nutrients. 2020;12(4):1038. doi:10.3390/nu12041038.
Greibe E, Nymark O, Fedosov S, Heegaard CW, Nexo E. Dietary intake of vitamin B12 is better for restoring a low B12 status than a daily high-dose vitamin pill: An experimental study in rats. Nutrients. 2018; 10(8):1096. doi:10.3390/nu10081096.
Obeid R, Heil SG, Verhoeven MMA, van den Heuvel EGHM, de Groot LCPGM, Eussen SJPM. Vitamin B12 intake from animal foods, biomarkers, and health aspects. Frontiers in Nutrition. 2019; 6:93. doi: 10.3389/fnut.2019.00093.
Gupta ES, Sheth SP, Ganjiwale JD. Association of vitamin B12 deficiency and use of reverse osmosis processed water for drinking: A cross-sectional study from Western India. Journal of clinical and diagnostic research: JCDR. 2016;10(5):37-40. doi:10.7860/JCDR/2016/19621.7864.