How much B 12 should you take a day?

As a health and nutrition expert with a background in biochemistry, I'm often asked about the optimal daily intake of various vitamins, including vitamin B-12. It's a crucial nutrient for the proper functioning of the brain and nervous system, as well as the formation of red blood cells. It's also involved in DNA synthesis. Given its importance, it's not surprising that people are interested in knowing how much they should be consuming each day.

### **Recommended Dietary Allowance (RDA) for Vitamin B-12**

The Recommended Dietary Allowance (RDA) for vitamin B-12 varies based on age, gender, and physiological state (such as pregnancy or breastfeeding). Here's a breakdown according to the National Institutes of Health (NIH):

- Children (9-13 years): 1.8 micrograms (mcg)/day
- **Adolescents and Adults (14 years and up):** 2.4 mcg/day
- Pregnant Women: 2.6 mcg/day
- Breastfeeding Women: 2.8 mcg/day

It's important to note that these are general guidelines and individual needs may vary. For instance, strict vegetarians or vegans might require higher doses due to the limited availability of B-12 in plant-based diets. Older adults are also often advised to consume more B-12 due to decreased absorption that can occur with age.

### Factors Influencing B-12 Requirements

Several factors can influence how much vitamin B-12 you should take:


1. Diet: As mentioned, those who follow a vegetarian or vegan diet may need to supplement their B-12 intake because the primary sources of this vitamin are animal products.

2. Absorption Issues: Certain medical conditions, such as pernicious anemia or Crohn's disease, can affect the body's ability to absorb B-12, necessitating higher doses or alternative forms of supplementation.

3. Medication Interactions: Some medications, including metformin and proton pump inhibitors, can interfere with B-12 absorption.

4. Alcohol Consumption: Excessive alcohol intake can lead to a deficiency, as it can interfere with the absorption of this vitamin.

### Forms of B-12 and Supplementation

Vitamin B-12 is available in various forms, including cyanocobalamin, methylcobalamin, and hydroxocobalamin. Each form has its own advantages and is used differently in the body. For supplementation, it's often recommended to start with the RDA and adjust based on the individual's response and any of the factors mentioned above.

### Potential Risks of Excessive Intake

While vitamin B-12 is a water-soluble vitamin and is generally considered safe in high doses (as excess is excreted through urine), there can be potential risks associated with excessive supplementation. High levels of B-12 can cause side effects such as acne, flushed skin, and in some cases, it can mask a B-12 deficiency by falsely elevating blood levels.

### Monitoring Intake

It's always a good idea to consult with a healthcare provider before starting any supplementation regimen. Blood tests can be used to monitor your B-12 levels and ensure that you are not taking more than necessary.

### Conclusion

In conclusion, the optimal daily intake of vitamin B-12 is influenced by a variety of factors, including age, diet, health status, and lifestyle. It's essential to tailor your intake to your individual needs and to work with a healthcare professional to determine the right amount for you. Remember, while B-12 is vital for health, it's also important not to exceed the recommended amounts to avoid potential side effects.

How much vitamin B-12 should you take?CategoryVitamin B-12: Recommended Dietary Allowance (RDA) in micrograms (mcg) For children under age 1, only an adequate intake (AI) is available9-13 years1.8 mcg/day14 years and up2.4 mcg/dayPregnant women2.6 mcg/dayBreastfeeding women2.8 mcg/day4 more rows