Correct Amount of Vitamin B12: Important Information for Health

Vitamin B12 is an essential nutrient that plays an important role in many body processes. It is essential for red blood cell production, DNA formation, nerve function and metabolism. Vitamin B12 also plays an important role in reducing levels of an amino acid called homocysteine, high levels of which increase the risk of diseases like heart disease, stroke and Alzheimer's. Additionally, vitamin B12 is important for energy production.

Vitamin B12 is found in most animal products, including meat, seafood, dairy products, and eggs. It is also added to some processed foods, such as cereals and non-dairy milk.

Our body can store B12 for many years, so severe B12 deficiency is rare, but up to 26% of the population may be mildly deficient. Over time, B12 deficiency can lead to complications such as anemia, nerve damage, and fatigue. Vitamin B12 deficiency can have the following reasons-

• vegetarian diet

• being over 50 years of age

• gastrointestinal disorders, including Crohn's disease and celiac disease

• digestive tract surgery, such as weight loss surgery

• metformin and acid reducing medications

• specific genetic mutations, such as MTHFR, MTRR, and CBS

• regular consumption of alcoholic beverages

Taking Vitamin B12 supplements may be beneficial to overcome the deficiency. The recommended daily intake of vitamin B12 for people over the age of 14 is 2.4 micrograms.

Read more - (Boost Your B12: Essential Foods Rich in Vitamin B12)

• Adults over 50 years of age

Older people are more likely to have vitamin B12 deficiency. As we age, the body naturally produces less stomach acid and intrinsic factors – both of which can affect the absorption of vitamin B12. Stomach acid is necessary to access vitamin B12 that occurs naturally in food, and an intrinsic factor is necessary for its absorption.

• Pregnant women

Pregnant people require slightly more vitamin B12 than normal people. Low maternal levels of this vitamin are linked to birth defects in infants. Therefore, the recommended dietary allowance for vitamin B12 during pregnancy is 2.6 mcg. This level can be met through diet alone or with prenatal vitamins.

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• Vegetarian

Vitamin B12 deficiency does not vary for people who follow a plant-based diet. However, for people under 50, the 2.4 mcg requirement is too difficult to meet on a vegetarian diet. Some research suggests that 86.5% of vegetarian adults – including older adults – may have low levels of vitamin B12.

• B12 for Better Energy

Vitamin B12 is commonly taken to increase energy levels, B12 supplements may help increase energy levels and reduce fatigue in people who are deficient in this nutrient. One review recommended that people with vitamin B12 deficiency take 1 mg of vitamin B12 daily for one month, followed by a dose of 125–250 mcg per day. People who have trouble absorbing vitamin B12, such as those with Crohn's disease or other gastrointestinal problems, may receive B12 injections, which eliminate the need for absorption by the digestive tract.

• B12 for Memory and Mood

It is generally thought that taking vitamin B12 can improve memory and mood. Animal studies show that vitamin B12 deficiency is linked to memory loss.

Read more - (Vitamin B12 Injection: Boosting Energy Levels)

Since B12 is a water-soluble vitamin, it is generally considered safe even at high doses. Since it has a low level of toxicity, no specific intake dose has been prescribed. However, supplementing with extremely high levels of B12 has been linked to some negative side effects.

Several studies have shown that megadoses of the vitamin can lead to acne and rosacea, a skin condition that causes redness and pus-filled clots on the face. There is also some evidence to suggest that high doses of B12 may have negative health consequences for people with diabetes or kidney disease.

A 2010 study found that supplementing people with diabetic nephropathy with high doses of B vitamins, including 1 mg of B12 per day, had negative effects on kidney function. Additionally, participants who received high-dose B vitamins had a higher risk of heart attack, stroke, and death than those who received a placebo.

Another study in pregnant women showed that high-dose levels of vitamin B12 increased the risk of autism spectrum disorder in their unborn child. So the recommended daily intake of vitamin B12 for both men and women is 2.4 mcg, although pregnant and breastfeeding women need more.

Read more - (Vitamin B12 Deficiency symptoms, causes, treatment)

Vitamin B12 is a water-soluble vitamin, which means the body excretes what it doesn't need in urine. Because it is relatively safe, no upper intake level (UL) has been set for vitamin B12. UL is considered to be the maximum amount of a substance that can be taken safely without any side effects.

However, vitamin B12 may cause side effects in some cases. For example, vitamin B12 injections can cause skin problems like acne and dermatitis (rashes). People with kidney disease should also not take high doses of vitamin B unless a doctor recommends it.

Vitamin B12 is a nutrient that plays many essential roles in your body. The recommended intake of vitamin B12 ranges from 2.4 mcg for adults to 2.8 mcg for people who are breastfeeding. Most people meet these needs through diet alone, but older adults, people on strict plant-based diets, and people with digestive disorders may benefit from supplements, although dosages vary depending on individual needs.