Are you wondering where your energy went once you hit perimenopause or menopause? Many women ask that question, and they also want to know how to get it back. A supplement that may help is vitamin B12.

The B family of vitamins is known for many things, including its impact on energy levels and brain function. Not all of the members are the same, however, as each has its own specific roles in energy production and metabolism. Vitamins B5 and B6 work together, for example, but the best combination for energy boosting is vitamin B12, along with B6.   

Read about where to get B12 no matter what you eat

What is vitamin B12?

Vitamin B12 (cobalamin) belongs to the B family of vitamins and is used by nearly every cell in the body. Along with the seven other B vitamins in the group, it helps the body transform food into glucose, which gives you energy. It also helps form red blood cells, assists in making DNA, regenerates the lining of your respiratory and gastrointestinal tracts, and keeps your blood and nerve cells healthy. 

Are you low in vitamin B12?

As people age, they are more likely to have low or deficient levels of vitamin B12. One reason this occurs is that the digestive system doesn’t produce as much stomach acid as people get older. This reduces the body’s ability to absorb vitamin B12. Other possible reasons for a vitamin B12 deficiency include the presence of pernicious anemia or gastrointestinal disorders, a history of gastrointestinal surgery, and following a vegetarian or vegan diet. 

According to a review appearing in BMJ, up to 20 percent of older adults have low/borderline levels of vitamin B12. If you have a vitamin B12 deficiency, you will likely experience tiredness, fatigue, and anemia.

Read about do you get enough B vitamins?

Can vitamin B12 boost energy?

Before taking a vitamin B12 supplement, you should have your B12 levels checked using a simple blood test. Unless you have a vitamin B12 deficiency, there is currently no sufficient evidence to support taking large doses of vitamin B12 to boost your energy levels. However, even if you are not deficient, taking vitamin B12 is helpful as a part of the vitamin B family to support energy production.

Using vitamin B12 supplements

The preferred way to take vitamin B12 supplements is in an easy-to-dissolve lozenge, which provides optimal absorption. A recommended dose is 5,000 micrograms (mcg) of methylcobalamin, which is the activated form of the vitamin. 

Side effects of vitamin B12 are rare but may include anxiety, headache, and nausea. Vitamin B12 supplements have no impact on hormone levels. 

Bottom line

Low energy and fatigue are common complaints among women in perimenopause and menopause. A number of natural supplements can help support a boost in energy, and vitamin B12 is one of them.