Introduction
Vitamin B-12 is essential for the synthesis of DNA, the molecules that carry genetic information inside of cells, and cell metabolism (cobalamin).
Food sources of vitamin B-12 include daily products, rosehip, moringa leaves, amla, and beetroot.
Moreover, some foods—like morning cereals—are fortified with vitamin B-12, and it is also available as an oral supplement. Vitamin B-12 insufficiency may be treated with injections or nasal sprays of the vitamin.
Vitamin B-12 deficiency is rare in the United States. Yet, because plant diets don’t include vitamin B-12, vegetarians and vegans may be more susceptible to insufficiency. A vitamin B-12 shortage can also impact older folks and those with digestive issues that interfere with nutritional absorption.
A lack of vitamin B-12 can cause anemia, exhaustion, muscular weakness, digestive issues, nerve damage, and mood swings if left untreated.
2.4 mcg of vitamin B-12 per day are recommended for adults.
How much should you consume?
A balanced, nutrient-rich diet should give healthy persons who are not at risk for B12 insufficiency all the B12 their bodies require.
Eggs, red meat, poultry, shellfish, milk, yogurt, fortified cereals, nutritional yeast, and fortified non-dairy milk are dietary sources of this vitamin.
However, those who are taking medications that interfere with the absorption of B12, those who are pregnant or nursing, vegans, and those who have medical conditions that interfere with the absorption of or increase the need for B12 should think about speaking with their doctor about taking a supplement.
Also, research from population studies shows that older folks frequently lack vitamin B12, which is why it’s advised that those over 50 think about taking supplements.
Megadoses of up to 2,000 mcg are thought to be safe for treating B12 insufficiency, but it’s always advisable to avoid taking too much of any vitamin, especially when it’s not required.
Although most individuals are unlikely to be harmed by daily high doses of B12, excessively high dosages should be avoided unless a medical practitioner recommends them.
Speak with your doctor if you suspect you could be B12 deficient so they can assess your level of insufficiency and propose the best course of action.
Although there isn’t a B12 UL, how much of the vitamin your body truly requires will determine how well it can absorb it.
For instance, it’s believed that in those without a deficit, just 10 mcg of a 500 mcg B12 dose is truly absorbed.
Because of this, those who do not have a greater need do not benefit from taking high doses of B12.
Conclusion
Although those with a greater requirement for vitamin B12 must take supplements, those without a deficit do not need to take large amounts of the vitamin.
Megadoses of this vitamin are frequently used to safely and efficiently treat B12 deficiency, despite some indications that very high doses of this vitamin may have negative health consequences in some cultures.
