Vitamin B12 is an essential vitamin, but our bodies do not make it—we have to ingest it from a dietary source. For meat eaters and omnivores, vitamin B12 is easily accessible in animal products, such as fish, meat, poultry, eggs, milk, and other dairy products.
As you can see, there are many great sources of vitamin B12, and many of us get enough vitamin B12 in our diets. Vitamin B12 is a key nutrient for supporting energy levels and mental health. In various diets and lifestyles, you may get get enough vitamin B12 through the normal foods you eat.
But if vitamin B12 is of concern, consider increasing your intake of some of the foods listed above, or speak with your health care provider about increasing your intake through a supplement. Getting Enough Vitamin B Harvard Health Publishing. Referenced text is highlighted in source PDF. National Institutes of Health. Should you take a vitamin B12 supplement? The Whole U. Vitamin B12 Fact Sheet for Consumers.
The Benefits of Omega 3 Supplements. Over 50? All rights reserved. The content of this website is intended for US audience only. You are about to leave Centrum. If you do not wish to leave this site, click Cancel. Most vitamin B12 supplements contain a mcg, 1, mcg, or even 5, mcg dosage per pill. Although supplements are unlikely to cause vitamin B12 overdose, only people with severe vitamin B12 deficiency, due to health issues may benefit from such mega dosages.
In most cases, these are seniors who have reduced levels of stomach acidity or intestinal disorders. However, vitamin B12 from supplements or even fortified foods is more absorbable. In most cases, 1, mcg of vitamin B12, once a week is enough. Above all, consult your doctor if your blood vitamin B12 levels are low or have a health issue that inhibits vitamin B12 absorption.
Then, vitamin B12 injections may be the best solution. Vitamin B12 injections bypass potential barriers to absorption. Moreover, injections of high dosages of vitamin B12 are also safe. Every person reacts differently to vitamin B12 supplementation. Certain health conditions increase the risk of vitamin B12 deficiency. This is usually an issue of malabsorption or taking medications that interfere with the absorption of vitamin B Sometimes, dietary changes are needed to ensure that people with certain conditions consume enough vitamin B12, and other times a B12 supplement is recommended.
Fatigue: People with a B12 deficiency may experience fatigue or lack of energy. Research shows that to correct a deficiency, taking one milligram daily for one month is effective. This can be followed by a maintenance dose of — micrograms per day. Depression: Research shows that patients with major depression have low folate and vitamin B12 status. According to a review published in the Journal of Psychopharmacology , oral doses of micrograms of folic acid and one milligram of vitamin B12 daily may help improve treatment outcomes for depression.
People who have had gastrointestinal surgery may also have problems absorbing vitamin B12 from foods. Patients with gastrointestinal issues may receive one-milligram doses of vitamin B12, in either injection or oral forms.
Pernicious anemia : This is a condition that affects about 1 percent to 2 percent of older adults. Because people with pernicious anemia cannot properly absorb vitamin B12 in the gastrointestinal tract, they are usually treated with vitamin B12 injections. Vitamin B12 injections are shots that contain high doses of B12 and are administered to elevate vitamin levels in deficient patients quickly. They are also used for patients who are unable to absorb vitamin B12 from foods or oral supplements properly.
Injections are usually given weekly or monthly. But research shows that injections may not be more effective than oral supplementation. One study found that taking 1,—2, micrograms orally in properly timed doses helped improve B12 levels as much as injections. According to the Institute of Medicine , no adverse effects are associated with vitamin B12 intake from food and supplements in healthy individuals. Vitamin B12 is a water-soluble vitamin, so if you consume too much, your body should be able to flush it out through urine.
Some people may experience side effects from taking very high doses of vitamin B12 or receiving B12 injections above the vitamin B12 dosage recommendations. Accessed Jan. Fairfield KM. Vitamin supplementation in disease prevention. Means RT Jr, et al. Causes and pathophysiology of vitamin B12 and folate deficiencies.
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