Vitamin B12 is an essential nutrient in the care of our cells, since its main functions are of vital importance for the body. Examples of this are the help it exerts in the elaboration of DNA and in the maintenance of our neurons and blood cells. However, there are many who think that an excessive consumption of this can be harmful to health, especially when taken in supplement form and without taking too much into account the amount.
To get rid of worries, we explain what is the appropriate amount of vitamin B12 to take and the benefits that its consumption entails.
Vitamin B12 deficiency
Vitamin B12 is an extremely important nutrient for our body, since its functions are vital to our health, such as the formation of red blood cells, DNA synthesis, energy production or the maintenance of nerves (O’Leary and Samman, 2010). The problem comes when there is a deficiency of it, either due to poor diet management or due to some medical or physical condition that affects its absorption, such as an intestinal disease or the age of the person in question.
This does not mean that it is indicated only for special cases: different studies show that even healthy people without any deficiency of this nutrient can notice symptoms of improvement in their health with the taking of vitamin supplements; for example, improving mood (Kennedy et al. 2010) or reducing symptoms in anxiety disorders or depression (Lewis et al. 2013).
It is important to clarify that, although both groups obtain benefits from the consumption of vitamin B12, it will be those with some special condition and who are in real medical need to take it who most notice the effect of the vitamin supplement. In fact, there is no evidence today that indicates that the general population will notice an increase in energy by adding an extra dose of this vitamin in their day to day life.
Is it bad to take too much vitamin B12?
A tolerable upper intake level for vitamin B12 has not been determined. Its solubility, and the ease of the body to eliminate what is not useful through the urine, make it unlikely the existence of side effects as a result of its consumption; at least, as far as the general population is concerned. On the other hand, people with diabetes, kidney problems, or other diseases, could see their health negatively affected by consumption in high doses.
To this, it must be added that certain studies, focused on injections rather than oral supplements, have observed that very large amounts of vitamin B12 can cause the appearance of acne or other skin diseases (Momin, Peterson and Del Rosso, 2010 ).
Another type of side effects would focus on a specific sector of the population: pregnant women. In your case, the high dose of vitamin B12 could increase the risk of autism in the baby. But do not be alarmed, since this possibility exists only in case of excess, the recommended supplementary dose being about 2 mg (Wan et al., 2018).
How much vitamin B12 should be taken?
For those who do not have any vitamin B12 deficiency, the best way to cover the amount the body needs is through a balanced diet rich in foods such as eggs, red meat, poultry or dairy products, among others. Adding any supplements would not be necessary for them.
In the case of people who suffer from any condition that prevents the correct absorption of this nutrient, such as pregnant women or those who follow a vegan diet, it would be advisable to take a supplement, taking into account that the highest dose considered safe is of 2 mg.
It is advisable, however, that it be prescribed by a doctor, who will be able to say what amount is really adequate according to the type of deficiency.
Conclution
Although a tolerable maximum intake level of vitamin B12 has not been determined, it is advisable not to take it in excess, even when the probability of suffering side effects is low.
People who do not suffer from any deficiency in its absorption would not have to take any supplement, while for those whose condition complicates this process it would be advisable to take a certain amount daily to maintain their levels, always counting on the opinion of a doctor.
References
- Green, R., Allen, LH., Bjørke-Monsen, AL., Brito, A., Guéant, JL., Miller, JW., Molloy, AM., Nexo, E., Stabler, S., Toh, BH ., Ueland, PM. and Yajnik, C. (2017). Vitamine B12 Deficiency. Nature Reviews: Disease Primers. doi: 10.1038 / nrdp.2017.40
- Kennedy, DO., Veasey, R., Watson, A., Dodd, F., Jones, E., Maggini, S. and Crystal Haskell, F. (2010). Effects of high-dose B vitamin complex with vitamin C and minerals on subjective mood and performance in healthy males. Psychopharmacology . doi: 10.1007 / s00213-010-1870-3
- Lewis, JE., Tiozzo, E., Melillo, AB., Leonard, S., Chen, L., Mendez, A., Woolger, JM. and Konefal, J. (2013). The Effect of Methylated Vitamin B Complex on Depressive and Anxiety Symptoms and Quality of Life in Adults with Depression. ISRN Psychiatry . doi: 10.1155 / 2013/621453
- Momin, SB., Peterson A., and Del Rosso, JQ. (2010). A status report on drug-associated acne and acneiform eruptions. Journal of Drugs in Dermatology, 9 (6), 627-36.
- O’Leary, F. and Samman, S. (2010). Vitamine B12 in Health and Disease. Nutrients . doi: 10.3390 / nu2030299
- Wang, H., Li, L., Qin, LL., Song, Y., Vidal-Alaball, J. and Liu, TH. (2018). Oral vitamin B12 versus intramuscular vitamin B12 for vitamin B12 deficiency. Cochrane Database of Systematic Reviews . doi:
10.1002 / 14651858.CD004655.pub3
