Both magnesium and vitamin B12 play important roles in many vital bodily functions, including energy production and utilization.
Magnesium Supports Energy Production
اضافة اعلان
According to Verywell Health, magnesium is an essential mineral and electrolyte found in many foods such as nuts, seeds, dark leafy greens, and legumes. It is also common in electrolyte drinks and powders and is available as a dietary supplement.
Magnesium activates many chemical reactions in the body, including energy synthesis and the breakdown of carbohydrates and fats to produce energy. These processes provide the basic components the body relies on for energy throughout the day.
Magnesium also supports nerve and muscle health, which affects how efficiently the body uses energy. In addition, adequate magnesium levels improve sleep quality, supporting optimal recovery and helping maintain energy levels during the day.
Recommended Magnesium Intake
Most adults need between 310 and 420 milligrams of magnesium per day, depending on individual health factors such as age and sex.
Vitamin B12 Plays a Direct Role in Blood Cell Production
Vitamin B12 is abundant in animal products such as meat, poultry, fish, eggs, and dairy, while it is less available in plant-based sources. It is directly linked to the production of blood cells, especially red blood cells, which transport oxygen to all body tissues, including nerves and muscles.
A deficiency in vitamin B12 can lead to lethargy and fatigue, forcing the body to work harder to perform daily functions.
In severe cases, vitamin B12 deficiency may cause anemia—a blood disorder resulting from a reduced number of red blood cells—leading to lower hemoglobin levels, the protein responsible for carrying oxygen, often causing fatigue and shortness of breath.
Conversely, adequate intake of vitamin B12 helps support energy levels and prevent fatigue related to deficiency.
Recommended Vitamin B12 Intake
Most adults need 2.4 micrograms of vitamin B12 per day. Some individuals may require higher amounts to treat deficiency, under medical supervision, particularly during pregnancy or breastfeeding.
Potential Risks, Safety, and Considerations
It is important to consult a physician before taking dietary supplements to treat a potential deficiency. A doctor may recommend blood tests to check vitamin B12 levels before prescribing supplements.
Magnesium: Magnesium supplements—especially certain forms—may cause gastrointestinal issues, particularly at high doses. People with kidney disease should avoid magnesium supplements unless advised by a doctor.
Vitamin B12: These supplements are generally well tolerated, even at high doses, but higher doses are not always more effective. In some cases, doctors may prescribe vitamin B12 injections instead of oral supplements.
If your levels are already adequate, taking additional magnesium or vitamin B12 may not increase your daily energy. If fatigue persists, it may be helpful to explore other solutions, including improving sleep quality, reducing stress, and assessing for underlying medical conditions that may be draining your energy.
