There is no doubt that vitamin B12 is essential for your health. It is good for several functions in your body, including red blood cell formation, your energy production, DNA formation and nerve maintenance.
Although B12 is actually found in many foods – such as meat, poultry, seafood, eggs and dairy products – many people still don’t get enough of this important vitamin. To get enough, people take vitamin B12 supplements.
These supplements can improve mood and energy levels in some people. But be careful, because taking too high a dose of B12 can be harmful in some cases. In this article you can read everything about getting too much vitamin B12.
What does vitamin B12 do in your body?
Vitamin B12, also called cobalamin, contributes to the functioning of your immune system, nervous system and cell division. This vitamin is therefore indispensable for your health. Maybe that doesn’t tell you much. To put it in perspective, let’s list what exactly vitamin B12 does to your body:
- Vitamin B12 helps release energy from food
- Vitamin B12 supports the immune system
- Vitamin B12 provides a clear mind, good memory and good concentration
- Vitamin B12 supports the functioning of your nervous system
- Vitamin B12 helps in the production of red blood cells
- Vitamin B12 prevents fatigue and lethargy
- Vitamin B12 ensures proper production of red blood cells
How high should your B12 be?
This differs per person. It depends on your stage of life. The younger you are, the less vitamin B12 you need. But are you pregnant or breastfeeding? Then you need more vitamin B12 again. The Nutrition Center keep the following quantity:
- 0 – 6 months: 0.4 micrograms (mcg)
- 6-11 months: 0.5 mcg
- 1 – 3 years: 0.7 mcg
- 4 – 8 years: 1.3 mcg
- 9 – 13 years: 2.0 mcg
- 14 – 18 years: 2.8 mcg
- 19 and older: 2.8 mcg
- Pregnant women: 3.3 mcg
- Breastfeeding women: 3.8 mcg
Can you overdose on vitamin B12?
Because vitamin B12 is a water-soluble vitamin, supplements are generally considered safe. Even at high doses. Therefore, no tolerable upper intake limit has been established. However, supplementation with too high levels of B12 has been associated with some negative side effects.
Is too much vitamin B12 harmful?
Some people think that taking a high dose of B12 – rather than the recommended amount – is even better for their health. That’s not true, so you actually have nothing to do with this. In most cases it is not dangerous. Well have several studies on vitamin B12 It has been shown that megadoses of vitamin B12 can lead to outbreaks of acne or rosacea, a skin condition that can cause redness and pus-filled bumps on the face. It should be noted, however, that these studies mainly focus on high-dose injections rather than oral supplements.
Diabetes of nieraandoening
Only take care if you have diabetes or kidney disease. According to Healthline high doses of vitamin B12 can lead to negative side effects in people with diabetes or kidney disease. The kidney function then deteriorates (even) faster. In addition, the risk of a heart attack or stroke increases. To make sure of this, there are more recent studies on vitamin B12 deficiency necessary. But don’t take the risk anyway.
Finally, one shows another study on vitamin B12 in pregnant women indicate that extremely high B12 levels as a result of taking vitamin supplements can increase the risk of an autism spectrum disorder in their unborn child.
How Much Vitamin B12 Can You Take Safely?
Thus, although there is some evidence that vitamin B12 supplementation may have negative health outcomes enough studies on B12 daily oral supplementation of up to 2 mg (2000 mcg) has been shown to be safe and effective in the treatment of vitamin B12 deficiency. For reference, the recommended daily intake is therefore an average of 2.4 mcg. So don’t worry, just be careful in some cases. When in doubt, you can always contact your doctor or nutritionist.
Bron: Healthline, Medical News Today
