02 Sep Can you have too much vitamin B-12?
Some people may worry that supplements containing large amounts of vitamin B-12 could be harmful. However, although some supplements — such as vitamin A or D — can be harmful if a person takes them in excess, vitamin B-12 seems safe in large doses.
Vitamin B-12 is vital for human life due to its role in making red blood cells and supporting the function of the brain and nerves.
If a person’s diet does not provide enough vitamin B-12, a doctor may suggest taking supplements, some of which contain more than the daily recommended dose. The body does not store vitamin B-12, so taking extra is not harmful.
This article covers the recommended daily values for vitamin B-12, research into the effects of taking too much B-12, and how vitamin B-12 might affect pregnancy.
How much vitamin B-12 is too much?
Vitamin B-12 in large doses is not harmful because the body does not store it.
The Office of Dietary Supplements (ODS) do not provide an upper limit for vitamin B-12. This is because people usually tolerate vitamin B-12 well with no unwanted side effects.
According to an article in the journal American Family Physician, researchers have found that supplements containing as much as 1,000 times the recommended daily allowance (RDA) are safe.
The body does not absorb vitamin B-12 well. In fact, research suggests that the body absorbs just 9.7 micrograms (mcg) of a 500 mcg dose, which is just 2%.
According to the ODS, the RDA of vitamin B-12 by age is as follows:
- 0–6 months: 0.4 mcg
- 7–12 months: 0.5 mcg
- 1–3 years: 0.9 mcg
- 4–8 years: 1.2 mcg
- 9–13 years: 1.8 mcg
- 14 years and older: 2.4 mcg
During pregnancy, the RDA of vitamin B-12 is 2.6 mcg. A woman needs 2.8 mcg during lactation.
courtesy to :medicalnewstoday
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