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Everything you need to know about vitamin B12

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    Vitamin B12 (aka. cobalamin or 'methylcobalamin')

    Humans obtain almost all of their daily vitamin B12 requirement from animal foods, which can leave vegans and vegetarians particularly vulnerable to vitamin B12 deficiency. Adequate B12 intake is vital for red blood cell production and normal neurological function. It is required for synthesising the fatty acids in myelin which is an important component of normal nerve conduction. In conjunction with folate, it is also necessary for DNA synthesis.

    Symptoms of vitamin B12 deficiency generally include symptoms relating to anaemia and altered neurological function, including low energy, reduced exercise tolerance, fatigue, shortness of breath, cognitive dysfunction, weakness, and sensory alterations such as paraesthesia (pins and needles or reduced sensation). Symptoms may be absent or subtle and not all symptoms may be experienced.

    Interestingly, the bioavailability of vitamin B12 obtained from dietary supplements is about 50% higher than that obtained via food sources. The recommended dietary intake (RDI) for vitamin B12 is surprisingly low, at only 2.4 micrograms per day for adults. However, higher doses might be required for people who are severely deficient or have issues with absorption or low stomach acidity. Some randomised controlled trials have demonstrated that high dose oral B12 might have similar efficacy to intramuscular injection.

    IMUNI recommends that all adults adhering to a mostly plant-based diet should consider daily B12 supplementation with an active physiological form of B12 such as methylcobalamin in order to avoid deficiency and optimise health outcomes.

    References:

    1. Vitamin B12. Nutrient Reference Values for Australia and New Zealand. National health and medical research council (NHMRC). [cited 24 Nov 2021]. Available from: https://www.nrv.gov.au/nutrients/vitamin-b12

    2. Vitamin B12. Fact Sheet for Health Professionals. National Institutes of Health. Office of Dietary Supplements. [cited 24 Nov 2021]. Available from: https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/

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    What It Actually Does

    Ashwagandha is classified as an adaptogen - a substance that helps the body adapt to physical and psychological stress. But that description undersells the specificity of the evidence.

    In peer-reviewed clinical trials, ashwagandha root extract has been shown to:

    01

    Reduce serum cortisol levels significantly in adults under chronic stress

    02

    Support testosterone levels and muscle recovery in resistance-trained adults

    03

    Improve subjective measures of stress, anxiety, and wellbeing

    04

    Improve subjective measures of stress, anxiety, and wellbeing

    05

    Improve sleep quality and reduce time to sleep onset

    Why The Form Matters

    Here is where most supplement labels become misleading.
    The clinical trials that produced the evidence above didn't use generic ashwagandha root powder. They used standardised, patented extracts - specifically KSM-66® and Sensoril®, both of which are produced from roots using proprietary extraction methods that concentrate the active withanolides to a consistent, clinically meaningful level.
    Generic ashwagandha powder can contain anywhere from 1% to 8% withanolides. KSM-66® is standardised to a minimum of 5% withanolides with a full-spectrum root extract, which means it retains the natural balance of the plant's compounds rather than isolating one component.
    When you buy a supplement that says "ashwagandha" without specifying the extract form, you have no way of knowing whether it contains enough active compounds to do anything at all.
    At Arise, we use KSM-66® in every formula that contains ashwagandha. It's more expensive. It's worth it.

    Third-party Testing

    Supplements are not regulated the same way pharmaceuticals are. In most markets, a supplement company can put almost anything in a capsule and make almost any claim about it, as long as they don't claim to treat a specific disease.
    This is why third-party testing matters. It means an independent laboratory - one with no financial relationship to the supplement company - has tested the product to verify that:

    1. The ingredients listed are actually present
    2. They're present at the stated concentrations
    3. The product doesn't contain contaminants, heavy metals, or undisclosed substances

    Look for: NSF Certified for Sport, Informed Sport, or USP Verified certification on any supplement you take. These are the most rigorous third-party standards available.
    Every Arise formula is third-party tested before it reaches you. The results are available on request.

    The Honest Bottom Line

    Ashwagandha works. The evidence is genuinely strong. But the quality of the extract determines the quality of the outcome — and most of what's available on the market doesn't use the forms that the clinical research actually studied.
    Read the label. Ask for the extract form. Expect a specific answer.