Vitamin B12 Dosage Explained: How Much You Really Need Per Day

Vitamin

B12 is a water-soluble vitamin necessary for healthy nerves and red blood cells. If you do not get enough from your diet, you may be recommended supplements by your doctor. The ideal dose of vitamin B12 varies based on your sex, age, and reasons for taking it. Here's what to know about dosage, risks, and more.

How much vitamin B12 should you take?

Vitamin B12 is naturally found in some foods - mostly a variety of animal-based products, including fish, meat, eggs, and poultry. However, the amount you must get daily depends on your age and overall health. Here is the recommended dietary allowance (RDA) for vitamin B12.

• From an infant stage to 12 months, 0.5 micrograms (mcg)
• From a year old to three years, 0.9 mcg
• From 4 to 8 years 1.2 mcg
• From 9 to 14 years 1.8 mcg
• 15 years and older 2.4 mcg

However, it is recommended that pregnant and breastfeeding women take around 2.6-2.8 mcg, according to the prescriptions by their doctor.

Who should consider taking Vitamin B12 supplements?

Your body can store large amounts of vitamin B12 - far more than what you consume daily. However, some people may not get enough B12 from their diet, while others may have health conditions that prevent proper absorption.

• You may benefit from vitamin B12 supplements if you belong to any of the following groups:
• You suffer from an autoimmune disorder like Crohn's or celiac disease
• You are older than 50 years
• Recently underwent a weight loss surgery
• Follow a strict vegetarian diet

In many cases, you may also require B12 injections to make sure that your body absorbs it effectively. Vitamin B12 can be used sublingually, under your tongue, and nasally.

Signs and symptoms of B12 deficiency

There are different symptoms of vitamin B12 deficiency that you may have that someone else. A few common ones include:

• Dizziness and headaches
• Fatigue and tiredness
• Jaundice
• Lower appetite and unexpected weight loss
• Nausea and vomiting
• Painful and smooth red tongue
• Rapid heart rate and breathlessness
• Tingling in hands and feet

A few less common symptoms – which may vary from one person to another include uncontrolled muscle movement, vision changes, depression, poor memory, confusion, and mouth or tongue soreness.Also read: Is There A Right Time To Take Vitamin D? Here’s What Science Says

Are there any side effects of B12?

Since vitamin B12 is a water-soluble vitamin, your body would excrete what you do not need in your urine. Mostly, it is safe, as there is no upper tolerable intake level. However, vitamin B12 has been shown to cause rare side effects in some cases.

• Many times, taking injections may lead to skin changes, like acne and dermatitis, or rashes all over the body
• Those with existing kidney disease should also avoid high doses of B vitamins unless recommended by a doctor.