Key Takeaways
- Magnesium drives energy production and use by supporting nerve and muscle function.
- Vitamin B12 plays a more direct role in blood cell production, which is important because low levels from inadequate dietary intake are often linked to anemia and fatigue.
- Both magnesium and vitamin B12 supplements are most helpful when used to correct deficiencies and under the guidance of a healthcare provider.
Magnesium and vitamin B12 both play important roles in many biological functions throughout the body, including the processes involved in energy production and use.
Magnesium Supports Energy Production
Magnesium is an essential mineral and electrolyte found in various foods, such as nuts and seeds, dark leafy greens, and legumes. It’s also common in electrolyte drinks and powders and available as a supplement.1
It drives many chemical reactions throughout the body, including energy synthesis and the breakdown of carbohydrates and fats for fuel. These processes prepare the building blocks for energy use by the body throughout the day.23
Magnesium also supports healthy nerve and muscle function, which influences how effectively the body harnesses and uses energy. Proper magnesium levels also promote good sleep quality, which supports optimal recovery that can help you stay energized throughout the day.3
How Much Magnesium?
Most adults need 310-420 milligrams of magnesium per day, depending on individual health factors such as age and sex.1
Vitamin B12 Plays a More Direct Role in Blood Cell Production
Vitamin B12 is largely found in animal products, like meats, poultry, fish, eggs, and dairy products, and is less abundant in plant-based sources. It’s one of the B vitamins and is directly linked to blood cell production, particularly red blood cells. Red blood cells transport oxygen to tissues throughout the body, including nerves and muscles.4
Not getting enough vitamin B12 can lead to sluggishness and fatigue, causing the body to work harder than usual to carry out the same daily functions.5
In severe cases, vitamin B12 deficiency can lead to anemia, a blood disorder resulting from decreased red blood cells. This leads to decreased levels of hemoglobin, the protein within red blood cells that transports oxygen, often causing tiredness and shortness of breath.4
On the other hand, getting enough of this vitamin can support your energy levels and help prevent deficiency-related fatigue.
How Much Vitamin B12?
Most adults need 2.4 micrograms of vitamin B12 per day. Some people may need more to correct a deficiency, under medical supervision, or if pregnant or breastfeeding.4
Potential Risks, Safety, and Considerations
It’s important to consult a healthcare provider before taking supplements to address a suspected deficiency. They may recommend getting bloodwork done to check your levels before recommending a supplement.
If they find you have a deficiency, follow your healthcare provider’s guidance on taking a supplement and watch for side effects or risks.
- Magnesium: Magnesium supplements, especially certain types of magnesium, may cause digestive issues, especially at higher doses. In particular, people with kidney disease should avoid magnesium supplements unless advised by a healthcare provider.1
- Vitamin B12: These supplements are generally well tolerated, even at high doses, but are not always the most effective. A healthcare provider may also sometimes administer vitamin B12 injections instead of recommending an oral supplement.4
If your levels are sufficient, taking more magnesium or vitamin B12 may not increase your energy throughout the day. It may be worth exploring other avenues if you are still tired, including your sleep quality, stress levels, and risk of underlying conditions that could be draining your energy.
Credit: www.verywellhealth.com
Stay ahead with the latest updates!
Join The Podium Media on WhatsApp for real-time news alerts, breaking stories, and exclusive content delivered straight to your phone. Don’t miss a headline — subscribe now!
Chat with Us on WhatsApp
