How biotin strengthens skin, hair, and nails, when supplementation is beneficial, and what you should pay attention to regarding dosage and effectiveness.

Imagine a day where fatigue disappears, your mind is clear, and every task seems effortless. This isn't just imagination; it's the potential power of vitamin B12, an essential nutrient that supports your body's most vital functions . From energy production to nerve health, vitamin B12 is a cornerstone of well-being. What is vitamin B12? Vitamin B12, also known as cobalamin , is a water-soluble vitamin that is essential for: Your cell division Your nervous health The production of your red blood cells is. It also plays a major role in the breakdown of homocysteine, a process important for heart health . Unlike some nutrients, your body cannot produce vitamin B12 itself —it must be obtained from food or supplements and is stored primarily in the liver, albeit in limited quantities. The small vitamin with a big impact Vitamin B12 is like the electricity that illuminates your inner lamp . Whether you're following a vegan lifestyle, under stress, or experiencing hormonal changes, vitamin B12 is essential for stability and strength . Where is vitamin B12 found? You might rightly be asking yourself, " Where can I find vitamin B12? " The answer usually leads to animal products, which makes it an important and sometimes challenging topic, especially for vegetarians and vegans. The most important sources include: Fish & Seafood: Abundant options such as herring, salmon and mackerel. Meat & Offal: Liver is particularly rich. Dairy products & cheese: Your daily intake can increase your vitamin B12 intake. Eggs: An easily accessible option for many. Plant foods generally do not contain active vitamin B12 unless they are fortified, such as some plant milks and specialty food products . Detecting a vitamin B12 deficiency A vitamin B12 deficiency is often not noticed until late , as the body has large reserves in the liver, and symptoms only appear when the deficiency is advanced. The most common symptoms include: Tiredness & exhaustion Concentration problems & brain fog Tingling or numbness in hands and feet Pale skin & shortness of breath Mood swings & depressive moods Burning tongue & loss of appetite Memory disorders Hair loss Depressive mood up to depression Unsteady gait & increased tendency to fall (in some cases paralysis may also occur) Headache You should not ignore such symptoms, as a long-term deficiency can lead to irreversible nerve damage. Causes of vitamin B12 deficiency A deficiency can have various causes, including a lack of the protein intrinsic factor, which is important for transport within the body, and chronic inflammation of the stomach or intestines . Taking certain medications or regular alcohol consumption can also impair vitamin B12 absorption. Vegans and vegetarians are particularly at risk, as vitamin B12 is primarily found in animal products. And with age , the ability of the gastrointestinal tract to effectively absorb vitamins decreases. Prevention through proper nutrition A proper diet can prevent vitamin B12 deficiency. Older people should regularly include meat, milk, and eggs in their diet, while vegans should focus on ensuring adequate levels of vitamin B12 through fortified foods or supplements . Treatment & diagnosis of the deficiency If a vitamin B12 deficiency is suspected, it is important to seek medical advice . Blood tests can measure vitamin B12 levels in the body. Holotranscobalamin , which indicates the status of the active vitamin, is particularly valuable. Vitamin supplements should only be taken after a deficiency has been confirmed by a doctor to avoid a possible overdose , which could be associated with health risks such as an increased risk of lung cancer. Correcting the deficiency: The road to recovery The path to restoring vitamin B12 levels depends on the severity of the deficiency: Mild deficiency: Often corrected with oral supplements in 4–8 weeks. Advanced cases: High-dose oral or sublingual options may be required for 2–3 months. Severe cases (Neurological): Medical supervision with injections may take several months. Daily requirements & supplementation For adults, the German Nutrition Society (DGE) recommends a daily intake of 4 µg , with an increased need during pregnancy and breastfeeding. Dietary supplements often contain higher doses, as only a fraction is absorbed. Reassuringly, B12 supplements are well tolerated, and excess amounts are simply excreted in the urine. Your most frequently asked questions about vitamin B12 Where is vitamin B12 found? Mainly in animal products such as meat, fish, eggs, and dairy products. Why is a deficiency dangerous? It's the deficiency, not the vitamin, that poses health risks. How quickly do supplements work? Initial improvements can occur within 1–2 weeks, while neurological recovery may take longer. How much vitamin B12 should you take daily? 4 µg is recommended, although supplements often contain between 250 and 1,000 µg. How long does it take to correct a deficiency? Depending on the severity, this can take anywhere from four weeks to several months. Science needs sources German Nutrition Society (DGE): Vitamin B12 NIH Fact Sheet: Vitamin B12 Allen, L.H. (2008). Causes of vitamin B12 and folate deficiency , Food and Nutrition Bulletin Stabler, S. P. (2013). Vitamin B12 deficiency , N Engl J Med

Learn how the sleep hormone melatonin regulates your rhythm, helps with PMS and jet lag, and why less is often more. Ideal for sleep problems and hormonal fluctuations.

🔋 What is coenzyme Q10 – and why is it so special? Coenzyme Q10 , also called ubiquinone , is a vital substance produced naturally in the body and found in every single cell – especially where a lot of energy is needed: heart, muscles, brain and skin. Q10 has a double effect: Supports energy production in the mitochondria – the “power plants” of your cells Protects your cells as a powerful antioxidant from oxidative stress (e.g. from UV radiation, stress, environmental toxins) ⬇️ What happens when Q10 decreases in the body? From around the mid-30s, the body's own Q10 production begins to decline significantly – a process that can be accelerated by stress, hormonal changes or intense exercise. Possible signs: Persistent fatigue despite sleep Pale or “stressed” skin Slowed regeneration after stress or exercise Circulatory or muscular weakness Especially during periods of hormonal change – such as cycle irregularities, pregnancy or perimenopause – Q10 supplementation can provide targeted support. ✨ What is Q10 good for? Q10 is much more than an anti-aging ingredient. It's a key to energy, cell protection, and inner balance. ✅ The most important benefits at a glance: Energy at the cellular level: Supports ATP production in the mitochondria Antioxidant protection: Neutralizes free radicals and prevents cell damage Beauty from within: Promotes elasticity and smoothness of the skin Heart health: Supports heart muscle and circulation Regeneration: Promotes muscle strength and resilience 🧪 Q10 in research Studies show that coenzyme Q10 has both bioenergetic and antioxidant effects—it provides energy and protects cells . Of particular interest is that Q10 protects cell membranes from lipid peroxidation—a process that promotes skin aging and inflammation. 🍽 Intake & Bioavailability Q10 is fat-soluble – for optimal absorption, you should take it with a meal. In supplements you will find two forms: Ubiquinone : the classic form – stable and effective Ubiquinol : the bioactive, reduced form – particularly readily available Tip: For a lasting effect, Q10 should be taken daily and continuously . 💡 Good to know The body can only produce a limited amount of Q10 itself – and this ability decreases with age. Stress, environmental toxins and hormonal imbalances increase the need. In combination with vitamin E, selenium or omega-3, the effect can be further enhanced. 🤍 Conclusion: Energy & cell protection – from the inside out Q10 is not an anti-aging hype, but a true cellular essential – especially for women in active, stressful, or hormonal phases of life. If you want to do something good for your skin, your body, and your energy from within , targeted Q10 supplementation may be just the thing. Your body deserves energy. Your skin deserves protection. And you deserve both – with Q10. Q10 CELLS & ENERGY – For women who want more from life (and from the supplement). Discover now 📚 Sources Littarru GP, Tiano L (2007). Bioenergetic and antioxidant properties of coenzyme Q10 , Molecular Biotechnology, 37(1), 31–37. Kagan VE et al. (2004). Coenzyme Q: Its role in scavenging and generation of radicals in membranes , Archives of Biochemistry and Biophysics, 423(1), 127–134. Examine.com – Coenzyme Q10

Learn how the Ayurvedic adaptogen Ashwagandha helps with stress, sleep problems, hormone fluctuations, and energy—gentle, holistic, and scientifically sound.