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Getting enough vitamins is vital. You must know that by now. But can you also get too many vitamins? And what if you supplement, can you overdose? We explain to you how great the risk is of an excess of vitamin B.
What is Vitamin B?
Vitamin B is a collective name for 8 different vitamins: thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B8), folic acid (B11) and cobalamin (B12). Each of these vitamin B variants plays its own role in the combustion of nutrients and the release and transport of energy. Vitamin B can be found in many different products such as nuts, meat, fruit and vegetables. Do you eat varied according to the disc of five? Then you don’t have to worry about too much vitamin B or too little. Only vitamin B12 is a bit more difficult for some people to get. This vitamin B variant is mainly found in animal products (and in algae). If you don’t eat them, you run the risk of a vitamin B deficiency.
Too much vitamin B
Fortunately, it is very difficult to get too much vitamin B. Vitamins are absorbed into your body in two ways. One type is stored in fat and the other is water soluble. B vitamins are water-soluble vitamins. This means that your body cannot store the vitamins directly. If you take in too much vitamin B, your body cannot get rid of those vitamins and you pee the surplus out again. That means that you have to take these vitamins through your diet every day. But watch out. There is one exception to the rule. Again that damn vitamin B12. B12 is a water-soluble vitamin that can be stored in your body. In your liver to be exact. So you can get too much vitamin B 12. And that is not without dangers. Some studies even link too much vitamin B12 to a higher risk of death.
How much vitamin B12 can you take per day?
For everyone from 14 years and older the nutrition center recommends 2.8 micrograms of vitamin B12 per day. When you eat animal products you get enough vitamins from them and you don’t get too much vitamin B. If you eat vegan and want to supplement vitamin B, first check whether you meet the symptoms of a vitamin B deficiency or have yourself checked by a doctor. It is also wise to do proper research into the supplements you buy. Sometimes vitamin complexes contain more than two or three times the daily recommended amount of a vitamin. In many cases this is harmless, but for some substances a long-term excess can be harmful.
