Recently a good friend of mine asked ”can you take too much B12?” I know quite a lot about B12 as I have taken it for a number of years as it has helped with improving my energy levels.
Vitamin B12 or cyanocobalamin is part of the B complex vitamin family that also includes the other well known B2 and B6 vitamins. B12 is water soluble and can be stored in the body for up to 7 years. It is essential for the development and maintenance of the bodies red blood cells and the formation of DNA. It also plays a vital role in the protection and function of the bodies central nervous system from nerve damage.
In recent years the benefits of taking vitamin B12 has received an increased profile through the media and nutritional experts. This higher profile has created a greater demand for B12 making it widely used as vitamin supplement. B12 can be absorbed naturally through a diet that contains foods high in B12. These foods include animal meat like liver, fish and certain seafood’s and dairy products that include milk and eggs.
Other supplements include liquid B12 or cobalamin which can be taken as mouth drops or sprays. Vitamin B12 vitamin injections are available for people who are unable to absorb B12 through their digestive systems. This means that even a diet rich in vit B12 including supplements are still insufficient to meet their recommended dietary allowance. In these cases a doctor can prescribe B12 shots that inject liquid B12 directly into the blood stream.
Can You Take Too Much B12 Vitamin
There have been several medical studies that have concluded that taking high levels of B12 does not cause serious side affects. Even a B12 overdose has not revealed any signs of toxic or adverse reactions in the body. However, there are prescribed recommended dietary allowances (RDA) in relation to taking B12. From the website of the Institute of Medicine the B12 RDA for adult men and women is 2.4 ugs.
The IOM also state that ”no adverse reactions have been associated with the consumption of the amounts of vitamin B12 normally found in foods or supplements. This does not mean that there is no potential for adverse effects resulting from high intakes. Because data on the adverse effects of vitamin B12 are limited, caution may be warranted.”
The need for vitamin B12 increases as we get older due to ineffectiveness of the body absorbing the vitamin as it ages. Therefore, people who are over the ages of 50 may require higher levels of B12 to meet their recommended dietary allowance.
Can You Take Too Much B12 While Pregnant
A women will to need increase her intake of certain vitamins and minerals to meet the demands of pregnancy. One key vitamin is B9 which is better known as folic acid. This nutrient helps to reduce the risk of child defects that include spina bifida.
During pregnancy their is a greater risk of being deficient in B6 and B12 than having too much of it. A recent study by the National Institutes of Health at Trinity College, Dublin studied low levels of vitamin B12 in pregnant women. The study revealed that there may a greater risk of Neural Tube defects during pregnancy with women who have low levels of vitamin B12.
Due to the demands put on the body during pregnancy levels of B12 can drop. Therefore, medical experts recommend that pregnant women should increase their RDA intake of vitamin B12. The recommended daily allowance for women during pregnancy is 2.8 micrograms (mcg).
Pregnant women who are eating a vegan or vegetarian food diet have a greater risk of having vitamin B12 deficiency. This is due to the fact that the main source of this nutrient is derived from red meat, fish and dairy products. Therefore, women who fall into the vegetarian or vegan food category need to supplement their diet with vitamin B12.
The common symptoms associated with B12 deficiency are numbness and tingling in the feet and hands, fatigue and muscle weakness.
Again there is no concrete evidence that an excess intake of B12 will lead to serious health issues or B12 toxicity. However, you should always try and stay with in the recommended daily allowance. If you suspect that you are deficient then it may be worth taking a blood test to identify your current levels of B12. If the blood test reveals a deficiency then your doctor or physician can recommend a daily amount to suit your needs.
Can you take too much B12 supplement is another common question that people ask. As stated above if you are in general good health you should have enough of B12 in your body. People who have problems absorbing nutrients can take more than the recommended daily amount of a B12 supplement and still absorb insufficient amounts to maintain optimum health. In these situations they may require vitamin B12 injections to obtain the required levels.
References: Institute of Medicine
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