Many people struggle with fatigue, depression, and poor health, often without knowing that low vitamin levels might be to blame. If you're looking to boost your energy, lift your mood, and achieve better overall health, vitamin D3 and B12 could be the key. This article will explore the incredible benefits of vitamin D3 and B12 supplementation so you can understand how to achieve optimal health, energy, and vitality. 

Eya Vitamins premium liposomal vitamins supplements can help you boost your levels of these fat-soluble vitamins. These liposomal supplements are designed for optimal absorption to achieve your goals quickly and easily. 

What are Vitamins D3 and B12, and Why Do We Need Them?

Vitamin B12, often known as cobalamin, is a water-soluble vitamin and is one of eight B vitamins. It is involved in the metabolism of every cell in the human body. It is a cofactor in the synthesis of DNA and the metabolism of fatty and amino acids.

It is essential in the regular nervous system's functioning as it plays a role in the maturation of red blood cells in the bone marrow. It also helps the body release the energy from food consumed and properly use folate. 

What About Vitamin D3? 

Vitamin D3 is also referred to as the sunshine vitamin. It is a fat-soluble vitamin in the compound's family, including vitamins D-1 and D-2. The body naturally produces it upon exposure to sunlight.

It is responsible for the proper intestinal absorption of many essential minerals and nutrients the body needs, such as calcium and phosphorus. This, in turn, ensures strong bone health and muscle tone and proper functioning of the immune system, endocrinology system, and cardiac health. 

Who is at Risk for Deficiencies? 

Several factors that can increase your risk of vitamin B12 and D3 deficiencies:

• Dietary Choices: Vegans and vegetarians are at a higher risk of B12 deficiency because it is primarily found in animal-based foods. Similarly, individuals with limited sun exposure may have insufficient vitamin D3 levels.

• Age: As you age, your body's ability to absorb vitamin B12 may decrease. Elderly individuals often require B12 supplements.

• Certain Medical Conditions: Celiac disease, Crohn's disease, and pernicious anemia can interfere with B12 absorption. Obesity can affect vitamin D3 absorption.

• Geographic Location: People living in regions with limited sunlight, such as northern latitudes, may have a higher risk of vitamin D3 deficiency. 

Symptoms of Deficiency 

Vitamin D3

• Constant and unexplained fatigue, even after resting
• Sudden shifts in mood and mood disorders
• Muscle weakness, soreness, or cramps
• Bone and backache
• Impaired wound healing
• Bone loss
• Hair loss

Vitamin B12

• Weakness, lightheadedness, or dizziness
• Tingling or numbness, muscle weakness, or trouble walking
• Uneven heart rate or shortness of breath
• Vision Loss
• Nausea
• Mental health disorders like depression and general irritability
• Pale skin
• Smooth tongue

Related Reading

• Should You Take D3 With K2
• How Much K2 to Take With D3?
• Can You Take Vitamin D3 K2 and Calcium Together?
• Vitamin D3 and K2 While Pregnant
  

20+ Vitamin D3 And B12 Benefits for Optimal Health

1. Bone Health

Vitamin D3 is crucial in forming and maintaining strong, healthy bones. This vitamin is important for bone health because it:  

• Enhances the absorption of calcium from your digestive tract.

• Regulates the use of calcium and phosphorous for proper bone formation.

• Supports bone repair to maintain and regrow bones as needed.

• Prevents bone disorders, such as osteoporosis and rickets.  

Calcium and Vitamin D for Bone Health

Low calcium intake and vitamin D deficiency are directly linked to the onset of osteoporosis. Researchers have found that older people taking vitamin D3 and calcium supplements have a reduced risk of hip and non-vertebral fractures (bones outside the spine).

2. Immune System

Vitamin D3 regulates immune responses, ensuring your immune system responds appropriately to pathogens and other suspected invaders. Your immune system requires vitamin D3 because the vitamin:  

• Enhances the immune system's ability to fight infections.
• Boosts the production of peptides that help defend against bacteria, viruses, and fungi.
• Regulates inflammation.
• Helps prevent the immune system from attacking the body's tissues.
• Boosts overall immune strength.

Some studies suggest that vitamin D supplementation may reduce the severity of certain autoimmune diseases, such as:

• Rheumatoid arthritis
• Multiple sclerosis
• Sjögren’s disease

Navertheless, there is no consensus on how best to use vitamin D3 to prevent or treat autoimmune diseases.  

3. Mental Health

Low vitamin D levels are associated with increased symptoms of depression and anxiety. Some experts recommend screening for low vitamin D levels when developing a prevention and/or treatment plan for these disorders.

Vitamin D3 is beneficial for your mood and mental health because it:  

• Regulates neurotransmitters, including serotonin and dopamine, responsible for regulating mood.

• Supports the brain's ability to learn, organize memories, and adapt to changes (neuroplasticity).

• Reduces inflammation, which has been linked to several mental health and mood disorders, including depression, anxiety, and seasonal affective disorder.

• Numerous studies have examined the direct and indirect relationship between vitamin D and mental health. 

One standout revealed that people with vitamin D deficiency may be 75% more likely to develop depression compared to people with normal vitamin D levels.  

4. Muscle Function

Although not everyone with vitamin D3 deficiency experiences symptoms, those who do commonly report muscle pain and muscle weakness.

Vitamin D3 is beneficial for muscles because it:

• Maintains muscle strength

• Supports the contraction and relaxation of muscles, improving their performance.

• Promotes muscle recovery after exercise by reducing inflammation and promoting muscle tissue repair.

• Reduces muscle fatigue, weakness, and falls.

• Research has suggested that sunlight can increase vitamin D3 levels, but it is not clear that this translates to increases in physical performance.  

5. Cardiovascular Health

Adequate vitamin D levels are crucial for preventing calcium imbalances. In severe cases, imbalanced calcium levels can lead to severe heart complications and may contribute to heart disease. 

Vitamin D3 is beneficial for heart health because it:

• Plays a key role in regulating blood pressure.

• Reduces inflammation, protecting the heart and blood vessels from cardiovascular disease.

• Supports endothelial health, which is crucial for proper blood flow (the endothelium is the layer of cells lining the blood vessels).

• Helps "clean arteries" and prevent atherosclerosis, or the buildup of plaque in arterial walls, a significant risk factor for heart attack and stroke.

• Supports healthy cholesterol and triglyceride levels, thus reducing the risk of heart disease. 
  
  

Research shows that high doses of vitamin D are no more effective for improving heart health than modest doses. Taking small to moderate amounts of vitamin D can reduce your risk of:

• Heart attack

• Stroke

• Cardiovascular disease 

6. Metabolic Health

Evidence shows that taking a vitamin D supplement can help improve glucose homeostasis (steady blood sugar levels), insulin sensitivity, and overall metabolic health.

Vitamin D is beneficial for metabolic health because it:

• Regulates insulin sensitivity, which is important for managing blood sugar and preventing type 2 diabetes.

• Reduces inflammation, a significant risk factor for numerous metabolic disorders, including obesity and insulin resistance.

• Helps your body break down, metabolize, and store fat. 
  
  

In people with pre-diabetes, vitamin D supplements have been shown to reduce the risk of progression to type 2 diabetes. Evidence suggests vitamin D supplementation may reduce the risk of type 1 diabetes, as well.  

7. Glowing Skin

Maintaining healthy vitamin D levels is critical for people who wish to brighten dull skin and prevent or relieve inflammatory skin conditions. Vitamin D3 offers numerous benefits for skin.

The sunshine vitamin:  

• Plays a crucial role in skin cell growth and repair.

• Supports a strong and healthy skin barrier, essential for locking in moisture and preventing harmful microbes, chemicals, and allergens from penetrating your skin.

• Enhances the wound healing process, reducing the risk of infection.

• Promotes glowing skin by improving skin tone and texture.

• Protects your skin from damage due to UV rays from the sun.

• Reduces the risk of many skin conditions, including psoriasis and eczema.

• May reduce the risk of skin cancer.

• Can reduce the appearance of age-related fine lines and wrinkles by promoting skin renewal and repair. 
  
  

Vitamin D3 supplements and skincare products containing vitamin D are often recommended for people with sensitive, mature, and aging skin, and skin prone to redness and visible blood vessels (capillaries).  

8. Cognitive Function

Vitamin D3 is thought to have many benefits for your brain and cognitive health. Vital for cognitive health and function, vitamin D3:  

• Protects the brain from inflammation and cell-damaging free radicals, both of which are linked to cognitive decline and neurodegenerative disorders like Alzheimer's disease.

• Supports proper cognitive development; Healthy vitamin D levels have been linked to improved learning and memory in children and adults.

• Stabilizes mood and reduces the risk of mood and mental health disorders.

• Promotes neuroplasticity, further reducing the risk of neurodegenerative disorders.

• Reduces the risk of brain infections. 
  
  

Some evidence suggests that vitamin D deficiency when it occurs both before birth and throughout life, may contribute to the development of certain neurodevelopmental conditions. In fact, in expecting mothers with vitamin D deficiency, there appears to be a greater risk of the infant developing:

• Autism

• Schizophrenic-like disorders

• Other mental illnesses later in life

9. Digestive Health

A growing body of research shows that vitamin D supplementation positively benefits digestive health. Vitamin D3 is important for digestive health because it:  

• Promotes a healthy and balanced microbiome, or the ecosystem of microbes that live in your digestive tract and influence your overall health.

• Protects against gut inflammation and its associated disorders, including inflammatory bowel disease (IBD), Crohn's disease, and ulcerative colitis.

• Improves the function of immune cells in your gut, preventing against gut infections.

• It enhances the epithelial lining in your gut, enhancing the absorption of key nutrients like calcium and magnesium.

• Prevents constipation by regulating gut motility, or the movements of the digestive system that push food from the stomach, through the intestines, and out of the body. 
  

People with irritable bowel syndrome (IBD) often have vitamin D deficiency, even during remission. Having a reduced level of vitamin D is also a risk factor for worsened IBD symptoms.

10. Pregnancy Health

Vitamin D deficiency is a significant risk factor for several problems in expecting mothers and infants. Having adequate vitamin D3 levels is critical during pregnancy because it reduces the risk of the following:  

• Pre-term birth and low birth weight.

• Infant mortality within the first month of life.

• Recurrent miscarriages.

• Bacterial vaginosis in the expecting mother.

• Gestational diabetes mellitus in the expecting mother.

• Pre-eclampsia in the expecting mother.

Vitamin D and Infant Neurodevelopment

Vitamin D supplementation may also reduce the risk of the infant developing attention-deficit hyperactivity disorder, autism spectrum disorder, and other mental development issues in childhood.

Some experts suggest that all pregnant people should take a vitamin D supplement of at least 400 IU daily to ensure adequate vitamin D levels and prevent pregnancy complications. Talk to your healthcare provider if you are pregnant and considering vitamin D supplementation.

11. Cancer Prevention

Researchers started investigating vitamin D's role in cancer prevention after noticing that people in southern regions with high sun exposure have lower cancer rates and mortality than those in the northern areas with less sun. Evidence suggests that vitamin D supplementation may:  

• Reduce the risk of some cancers, including breast, bladder, lung, and colorectal cancers, but more studies are needed.

• Enhance the immune system's ability to detect and destroy cancer cells.

• Slow the progression of existing cancer cells.

• Reduce the side effects of cancer treatments and improve quality of life.

• Help maintain bone health and density in people receiving chemotherapy.

Vitamin D and Cancer Prevention

It's important to note that the overall research on this subject is mixed, with some studies showing no benefit for cancer prevention. If you have been diagnosed with cancer or are undergoing cancer treatment, consult with your healthcare providers before starting vitamin D or any other supplement.  

12. Weight Management

Vitamin D supplementation appears to have several benefits for people with overweight or obesity who are trying to lose weight. Vitamin D3 is beneficial for weight management because it:  

• Helps regulate hormones, like leptin, that are involved in stimulating appetite.

• Promotes a healthier body composition with less excess fat and more muscle.

• Boosts muscle function and strength; having more muscle means you burn more calories at rest.

• It improves insulin sensitivity, which also enhances fat burning.  

Vitamin D and Weight Management

People with vitamin D deficiency are likelier to have a high body mass index (BMI) than those with adequate vitamin D levels. According to one clinical trial of women with overweight and obesity, women who took 50,000 IU of vitamin D per week had reduced weight, waist circumference, and body mass index after six weeks.

Remember that taking 50,000 IU of vitamin D per week is well over the recommended daily intake. The maximum safe dose of vitamin D supplementation is 4,000 IU per day. Do not exceed this amount unless supervised by a healthcare provider.  

13. Healing and Recovery

Having adequate vitamin D levels is vital for your body's healing and recovery from infections, injuries, and other ailments. Beneficial for healing and recovery, vitamin D3:

• Accelerates the growth of healthy new cells.

• Strengthens the skin barrier.

• Increases immune system activities that are essential to wound healing.

• Reduces inflammation

• Protects against bacterial infections

Having adequate vitamin D levels is also known to enhance the healing of bone fractures. More research is needed to determine a safe and appropriate vitamin D3 dosage. 

14. Blood Pressure

Hypertension, more commonly known as high blood pressure, is a cardiovascular disease commonly seen in people with vitamin D deficiency. Some studies suggest that vitamin D3 may help lower blood pressure in people with hypertension and vitamin D deficiency, as well as specific groups of people with hypertension only.

This is important because isolated systolic hypertension can increase the risk of:

• Stroke

• Heart disease

• Chronic kidney disease over time

Vitamin D3 and Blood Pressure

According to a 2019 review of studies in Medicine involving 1,687 people, vitamin D3 significantly reduced systolic ("top number") blood pressure in people over 50 and those with obesity. Nevertheless, research findings have mixed results, with other studies finding no significant effects of vitamin D3 on high blood pressure. 

15. Hair Loss Prevention

Vitamin D deficiency has been linked to several hair loss disorders, including telogen effluvium and alopecia areata. It has also been linked to scarring alopecia, a disorder that results in permanent hair loss. Despite these links, little data supports using vitamin D supplements to prevent hair loss. 

Health Benefits of Vitamin B12, Based on Science

Vitamin B12 has many roles in your body. It supports the function of your nerve cells and is needed for red blood cell formation and DNA synthesis. The recommended trusted Source dietary allowance (RDA) for most adults is 2.4 micrograms (mcg), though it’s higher for pregnant or nursing people.

Vitamin B12 supplements may benefit your body and overall health, from helping your eyes and mind to benefiting your bones, hair, and skin.

Here are some possible health benefits of vitamin B12, all based on science:  

1. Helps with red blood cell formation and anemia prevention

Vitamin B12 is vital in helping your body produce red blood cells. 
Low vitamin B12 levels cause a reduction. Trusted Source in red blood cell formation and prevents them from developing properly.

Healthy red blood cells are small and round, whereas they become more prominent and typically oval in cases of vitamin B12 deficiency. Due to this larger and irregular shape, the red blood cells cannot move from the bone marrow into the bloodstream at an appropriate rate, causing megaloblastic anemia. 

When you have anemia, your body doesn't have enough red blood cells to transport oxygen to your vital organs. This can cause symptoms like fatigue and weakness.  

2. May prevent major birth issues

Adequate vitamin B12 levels are crucial to a healthy pregnancy. 
Vitamin B12 deficiency in the beginning stages of pregnancy may increase the risk of birth issues, such as neural tube defects. Maternal vitamin B12 deficiency may contribute to premature birth or pregnancy loss.

One older study. Trusted found that birthing mothers with vitamin B12 levels lower than 250 milligrams per deciliter (mg/dL) were 2.5–3 times more likely to give birth to a child with birth defects compared to those with adequate levels. For those with a vitamin B12 deficiency and levels below 150 mg/dL, the risk was 5 times higher than those above 400 mg/dL.  

3. May support bone health and prevent osteoporosis

Maintaining adequate vitamin B12 levels may support your bone health. 
Bones with decreased mineral density can become delicate and fragile over time, leading to an increased risk of osteoporosis. 

2021 research noted a possible link between low vitamin B12 levels and poor bone health and osteoporosis or fracture risk.

Clinical research generally doesn't support using supplemental B vitamins to prevent osteoporotic fractures. More conclusive research is needed.  

4. May reduce your risk of macular degeneration

Macular degeneration is an eye disease that mainly affects your central vision. 
This 2022 study points to a link between B vitamins and the risk for macular degeneration, noting that a high dietary intake of these vitamins is associated with lower rates of advanced age-related macular degeneration.

More research is needed to fully understand vitamin B12’s role in promoting vision health and preventing macular degeneration.  

5. May improve mood and symptoms of depression

Vitamin B12 may improve your mood.  A 2019 research review noted that B vitamins may help improve stress-related moods for healthy people and those more at risk for depressive symptoms.

A 2020 research review analyzing dozens of other studies also noted that even without concrete evidence that B12 specifically affects depression or depressive symptoms, it did find that research points to lower vitamin B12 levels as a higher risk factor for depression.

Vitamin B12 and Depression

Yet, other research did not find vitamin B12 supplements were effective for depression aside from those people with advanced neurological conditions. This is an area that needs more research to determine the exact effects of B vitamins and B12 on mood as well as depressive symptoms.  

6. May benefit your brain and memory

Vitamin B12 deficiency has been associated with memory loss, especially in older adults. 

One study in people with early-stage dementia showed that vitamin B12 may help slow cognitive decline in certain people, but only in those with higher omega-3 fatty acid levels. Those with lower omega-3 fatty acid levels did not experience any slowing of mental decline.

Another study found that even vitamin B12 levels on the low side of normal can contribute to poor memory performance. More research with more significant numbers of people is needed. 

7. May impact your energy levels (if you don’t get enough B12

Vitamin B12 supplements have long been touted as a go-to product for a surge of energy. But that’s not exactly true, according to the clinical research on this topic. Sure, all B vitamins are essential in your body’s energy production, though they don’t necessarily provide energy.

People who experience vitamin B12 deficiency do tend to experience fatigue or a lack of energy, as a common early symptom. Some research indicates that these people may be able to take vitamin supplements or increase their intake to boost energy levels, but that’s just addressing the underlying deficiency and lower energy level associated with that.

Clinical research does not show that people can take B-vitamin or B12 supplements, increase their levels, and suddenly get more energy.  

8. May support healthy hair, skin, and nails

Vitamin B12 levels are linked to skin, hair, and nail health, and people with B12 deficiencies—or sometimes excess levels of this vitamin—can experience complications. This might include hyperpigmentation, nail discoloration, hair changes, the loss of skin color in patches (vitiligo), and canker sores on the cheek, lips, mouth, and tongue (aphthous stomatitis).

Having adequate levels of vitamin B12 does play a part in your skin, nail, and hair health. Nevertheless, research doesn’t show that people without a deficiency or excess vitamin B12 would benefit from supplements.  

Related Reading

• Vitamin D3 and K2 Benefits for Hair
• Can You Take D3 Without K2?
• Benefits of Vitamin K2 and D3
• Vitamin D3 and K2 Benefits for Skin
• Does D3 and K2 Help With Weight Loss?

How to Ensure Adequate Intake of Vitamins D3 and B12

A proper diet can help maintain vitamin D and B12 levels in the long term. Some foods are naturally rich in these vitamins, while others are fortified with them. While your body can absorb nutrients from food without help, getting enough through diet alone may be challenging for some people.

For instance, if you suffer from a vitamin B12 deficiency, you can add:

• Oily fish

• Organ meat

• Beef

• Fortified cereals to your diet

This is to maximize your intake without supplementation. You can then incorporate supplements into your diet to meet any needs not covered by the foods on your plate. You can also consider intermittent B12 injections. I suggest exploring options that combine B12 with other beneficial elements. For instance, I might look at liver-protecting lipotropic compounds with B12. 

The Best Dietary Sources of Vitamin B12 and D

What foods can ensure you have sufficient B12 and D in your diet? The following dishes are high in B12: 

• Beef liver

• Shellfish

• Salmon

• Tuna

• Ground beef

Dairy foods like milk, yogurt, and cheese can also work toward your daily B12 needs. Fortified plant-based foods and beverages may also contain B12. Dietary sources for vitamin D are more limited. Nonetheless, there are some seafood options and fortified foods. These include:

• Salmon

• Freshwater trout

• Sardines

• Mushrooms

• Fortified milk

• Sunshine is the best source of vitamin D. When it’s sunny, you can get as much as 10,000 IU of vitamin D in a single day. 

Oral Supplements: A Convenient Way to Boost Vitamin B12 and D Levels

Oral supplements, available as tablets, capsules, lozenges, and other edible forms, have several significant advantages. The most obvious is that they are easy to take, and you can keep a large supply in your home for daily use. The recommended daily allowance for vitamin B12 is 2.4 mcg for adults.

Vitamins may contain higher doses of 50 to 500 mcg and tablets available for 1,000 to 2,000 mcg. These higher dosages are typically for treating deficiencies rather than for ongoing maintenance. 

Recommended Doses and Considerations

Children and adults need 15 mcg of vitamin D; the dose is sometimes called 600 IU (International Units). Those over 70 may need 20 mcg (800 IU). Higher doses might be necessary to treat deficiencies. While oral supplements are convenient, they have drawbacks. Absorption or gastrointestinal issues can limit the amount that gets into your bloodstream.

Also, taking oral supplements at the wrong time can limit their effectiveness. For instance, you need to take vitamin D at meals, but taking B12 with food can limit the amount that reaches your bloodstream. 

Injections: A Direct Way to Increase Your Vitamin B12 and D Levels

People commonly use B12 injections to treat deficiencies. One of the primary benefits is that the shot puts the full dose of B12 into the bloodstream. None gets lost to absorption or digestive tract issues, which can limit the effectiveness of oral vitamins. Injections may seem more inconvenient.

Nonetheless, you can learn to administer the shot yourself so that you do not have to go to the physician each time you need a dose. B12 injection doses can range from 100 mcg to 1,000 mcg, depending on the:

• Person

• Age

• Condition 

Multiple doses are standard at the start of treatment, with monthly maintenance injections afterward. Therapeutic doses of vitamin D can differ based on the same variables, but 50,000 IU (1,250 mcg) is a standard amount, according to the journal Nutrients. 

The Role of Lifestyle in Vitamin Absorption

Lifestyle choices can affect how your body handles nutrients. For instance, alcohol inhibits nutrient absorption, especially for B vitamins. Also, restrictive diets, such as vegan diets, can complicate dietary vitamin intake. Both B12 and D are primarily from meat, seafood, and dairy. Vegans who do not pay careful attention to fortified food intake may be at risk for a deficiency. 

When To Take Vitamin D and B12

Oral vitamin D is best absorbed with food, and oral B12 works better on an empty stomach. This means you’ll need to take oral supplements at different times. Nevertheless, taking them together isn’t likely to bring any adverse side effects.

The timing for vitamin injections can vary depending on the purpose of the supplementation. For instance, doctors may treat a B12 deficiency with several shots in the first month, followed by monthly or quarterly injections for maintenance.

Related Reading

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