Vitamin B12 is a water-soluble nutrient that performs many important roles in your physique.
Some folks assume that taking excessive doses of B12 — somewhat than the beneficial consumption — is greatest for his or her well being.
This observe has led many to marvel how a lot of this vitamin is an excessive amount of.
This text examines the well being advantages, in addition to potential dangers of taking megadoses of B12.
Advantages of Supplementing With Vitamin B12
There’s no query that vitamin B12 is important for well being.
This nutrient is answerable for quite a few capabilities in your physique, together with pink blood cell formation, vitality manufacturing, DNA formation and nerve upkeep (1).
Although B12 is discovered in lots of meals, corresponding to meat, poultry, seafood, eggs, dairy merchandise and fortified cereals, many individuals don’t get sufficient of this vital vitamin.
Well being situations corresponding to inflammatory bowel illness (IBD), sure drugs, genetic mutations, age and dietary restrictions can all contribute to an elevated want for B12.
Vitamin B12 deficiency can result in critical issues corresponding to nerve harm, anemia and fatigue, which is why these in danger ought to add a high-quality B12 complement to their weight loss plan (2).
Whereas individuals who eat enough quantities of B12-rich meals and are in a position to correctly soak up and make the most of this nutrient don’t essentially have to complement, taking additional B12 has been linked to some well being advantages.
For instance, research present that supplemental B12 could profit folks and not using a deficiency within the following methods:
Though B12 dietary supplements are generally taken to spice up vitality ranges, there may be at the moment no proof suggesting that extra B12 will increase vitality in folks with enough ranges of this vitamin.
Nevertheless, B12 dietary supplements will more than likely enhance vitality ranges in those that are poor, as this nutrient performs an vital position in changing meals into vitality.
Is Taking Excessive Doses of B12 Useful or Dangerous?
Since B12 is a water-soluble vitamin, it’s typically thought-about secure, even at excessive doses.
No Tolerable Higher Consumption Stage (UL) has been established for B12, on account of its low stage of toxicity. UL refers back to the most every day dose of a vitamin unlikely to trigger adversarial unwanted side effects within the common inhabitants.
This threshold has not been set for B12 as a result of your physique excretes no matter it doesn’t use by way of your urine.
Nevertheless, supplementing with excessively excessive ranges of B12 has been linked to some detrimental unwanted side effects.
A number of research have proven that megadoses of the vitamin can result in outbreaks of pimples and rosacea, a pores and skin situation that causes redness and pus-filled bumps on the face.
But, it needs to be famous that the majority of those research targeted on high-dose injections somewhat than oral dietary supplements (5, 6, 7).
There may be additionally some proof suggesting that prime doses of B12 could result in detrimental well being outcomes in these with diabetes or kidney illness.
One examine discovered that individuals with diabetic nephropathy (lack of kidney operate on account of diabetes) skilled a extra fast decline in kidney operate when supplemented with high-dose B nutritional vitamins, together with 1 mg per day of B12.
What’s extra, the individuals receiving the high-dose B nutritional vitamins had a better danger of coronary heart assault, stroke and dying, in comparison with these receiving a placebo (8).
One other examine in pregnant ladies confirmed that extraordinarily excessive B12 ranges on account of vitamin dietary supplements elevated the chance of autism spectrum dysfunction of their offspring (9).
Although there may be proof that supplementing with B12 could trigger detrimental well being outcomes, research have demonstrated that every day oral dietary supplements of as much as 2 mg (2,000 mcg) are secure and efficient in treating B12 deficiency (10).
For reference, the beneficial every day consumption (RDI) of vitamin B12 is 2.4 mcg for each women and men, although pregnant and breastfeeding ladies have a better want (11).
How A lot B12 Ought to You Take?
For wholesome people who will not be in danger for B12 deficiency, consuming a well-rounded, nutritious diet ought to present all of the B12 their physique wants.
Meals sources of this vitamin embody eggs, pink meat, poultry, seafood, milk, yogurt, fortified cereals, dietary yeast and fortified non-dairy milks.
Nevertheless, people on drugs that influence B12 absorption, pregnant or breastfeeding ladies, vegans and anybody with a situation that negatively impacts the absorption of or will increase the necessity for B12, ought to contemplate taking a complement.
Moreover, proof from inhabitants research means that B12 deficiency in older adults is frequent, which is why it’s beneficial that adults over 50 take dietary supplements (12).
Whereas megadoses of as much as 2,000 mcg are thought-about secure in treating B12 deficiency, it’s at all times greatest to keep away from extreme quantities of any vitamin, particularly when it’s not wanted.
Although every day excessive doses of B12 are unlikely to trigger hurt in most individuals, extraordinarily excessive doses needs to be averted until prescribed by a healthcare skilled.
In case you assume you might be poor in B12, communicate along with your physician, who can advocate an acceptable therapy primarily based in your stage of deficiency.
Whereas no UL has been set for B12, your physique’s capability to soak up the vitamin relies on how a lot it really wants.
For instance, it’s estimated that solely 10 mcg of a 500-mcg B12 complement is definitely absorbed in folks and not using a deficiency (13).
Because of this, taking excessive doses of B12 doesn’t profit folks with out an elevated want.
The Backside Line
B12 is a crucial nutrient that’s popularly used as a dietary complement, even by these and not using a B12 deficiency.
Although doses of as much as 2,000 mcg of vitamin B12 are thought-about secure, it’s greatest to talk to a health care provider to search out out whether or not taking a complement is critical.
Most individuals can fill their B12 wants by way of a nutritious diet. Some, corresponding to older adults or these with sure dietary restrictions, ought to complement.
– “too much vitamin b”