Vitamins and minerals are essential for vitality, which may be why vitamin supplements are a multi-billion dollar business., Of the many supplements on the market, vitamin B12 ranks highly in popularity. In fact, according to the National Institutes of Health, about one-quarter of men and one-third of women take B12 in supplement form. This B vitamin is essential for red blood cell production, nerve and brain function and cellular health, and may also help boost energy and mood.
But how much vitamin B12 do you need, and can you get too much? (And do you even need to?) Most people get enough vitamin B12 from food. However, if you’re vegan or vegetarian, or have trouble absorbing this essential nutrient, taking a vitamin B12 supplement can help ensure you’re getting enough.
Read on to find out who may benefit from vitamin B12 supplements and whether taking too much is dangerous.
What is Vitamin B12?
Vitamin B12 (also known as cobalamin) is a water-soluble vitamin that is essential for many bodily functions, including the formation of red blood cells, energy production, DNA synthesis, and brain health. It is found naturally in animal foods such as meat, dairy products, and eggs, and is essential for maintaining healthy nerve cells and producing energy. A deficiency of vitamin B12 can cause nervous system problems, including fatigue, weakness, numbness, tingling, and cognitive impairment. The body stores vitamin B12 in the liver for long periods of time, so if you don’t get enough, deficiency symptoms may not appear until years later.
How much do you need?
The recommended intake of vitamin B12 varies by age, sex, and stage of life. According to the National Institutes of Health, most healthy adults need 2.4 micrograms per day and usually meet this amount through a balanced diet. For those who are pregnant or breastfeeding, the requirement is slightly higher at 2.6 and 2.8 micrograms per day, respectively. Vitamin B12 is not found in plant foods like fruits, vegetables, beans, and grains. To meet your needs, you must consume animal foods like eggs, dairy products, and meat, or plant foods like nutritional yeast, fortified cereals, and fortified plant-based milks.
Do I need B12 supplements?
While most people get enough of this nutrient through their diet, certain groups are at higher risk of deficiency and may need supplements. “People prone to vitamin B12 deficiency include those following a vegetarian or vegan diet, as vitamin B12 is not found in plant foods, and older adults, whose bodies absorb it less efficiently,” says Dr. Lauren Harris Pincus, MS, RDNFounder of NutritionStarringYou, Easy recipes for people with prediabetesCertain health conditions, such as pernicious anemia and gastrointestinal disorders that affect nutrient absorption, such as Crohn’s disease or celiac disease, can also increase your risk of vitamin B12 deficiency, she adds. Additionally, gastrointestinal surgery and medications such as metformin and proton pump inhibitors can also inhibit the absorption of this vitamin.
Can you get too much vitamin B12?
Because vitamin B12 is water-soluble, the risk of toxicity is low: “The body normally excretes excess B12 through the urine,” he explains. Trista Best, RD“However, taking vitamin B12 supplements in very high doses, especially over a long period of time, can cause side effects,” says Dr. [has not been] As this has been established, excessively high doses should not be taken without medical supervision.”
Signs and Symptoms
Vitamin B12 is considered safe even in high doses because too much is not stored in the body. However, in rare cases, taking too much B12 from supplements can cause unwanted side effects. Some studies suggest that high doses of B12 may affect kidney function and interact with certain medications. Another symptom that can occur if you take too much B12 is mild skin reactions such as itching, rashes, and acne-like breakouts.
“Consult with your healthcare professional before significantly increasing your vitamin B12 intake, especially if you’re taking medications or have an underlying condition such as chronic kidney disease,” Best says. “Regular blood tests are also helpful to ensure your vitamin B12 levels are within a healthy range.”
FAQ
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How much B12 per day is too much?The recommended daily intake is usually 2.4 to 2.8 micrograms, so for most people, consuming more than 2,000 micrograms per day is considered excessive.
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What are the side effects of having too much Vitamin B12 in the body?Although rare, taking too much vitamin B12 can cause acne, rashes, and kidney problems because the kidneys help filter out excess vitamin B12 from the blood.
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How long does it take for excess Vitamin B12 to be eliminated from the body?“Excess vitamin B12 is excreted in the urine, and high levels usually return to normal within a few days to a week after supplementation is stopped,” Best says.
Conclusion
Vitamin B12 is a water-soluble nutrient that is essential for many bodily functions, including the production of red blood cells, nerve and brain function, mood and energy. Most healthy adults get enough B12 from food. However, some people, including vegans, vegetarians, people taking certain medications, and people with chronic kidney disease, may benefit from B12 supplements. Absorption of B12 decreases with age, so people over 65 may also benefit from supplements.
While B12 supplements are generally safe even in high doses, it is wise to monitor your intake to avoid potential side effects such as skin disorders and kidney damage. Before increasing your intake of B12 supplements, consult with your healthcare provider or registered dietitian to ensure you maintain optimal levels to maintain excellent health.
