How much Vitamin B12 Dosage per day? It is a question that is necessary to consider when taking your B12 pills and we are here to guide you throughout the process!
Vitamin B12 is an nutrient with water-soluble properties that is required to perform a variety of vital functions in your body.
The optimal dosage of vitamin B12 depends on your gender, age and the reasons you take it.
This article focuses on the research to support the recommended doses of B12 for various people and for different uses.
What is the reason you require Vitamin B12?
Vitamin B12 is a vital vitamin that plays an essential part in a variety of the body’s functions.
It’s essential for an efficient production of red blood cells DNA creation in nerve function, as well as metabolism.
Vitamin B12 is also crucial roles in reducing the levels of the amino acid known as homocysteine. High levels of which have been linked with the development of chronic illnesses such as heart disease, stroke as well as Alzheimer’s.
In addition the vitamin B12 is crucial in energy production. But, at present, there’s no evidence that suggests that taking B12 supplements can boost the energy levels of people who aren’t deficient in this nutrient.
Vitamin B12 is found primarily in animal products, such as seafood, meats dairy products, meats, and eggs. It is also found in some processed foods, like cereals and nondairy milk.
Since your body is able to store B12 for years the severe B12 deficiency is not common however as high as 26% of people might suffer from a mild deficiency. As time passes, B12 deficiency can lead to complications like anemia fatigue, and nerve damage.
Vitamin B12 insufficiency could result from not getting enough of the vitamin in your diet, or having issues with its absorption or by taking a medication that blocks the absorption of it.
These factors can place you at a greater chance in not getting sufficient vitamin B12 by eating a balanced diet:
following a vegetarian or vegan diet
Being more than 50 years older than 50 years old
digestive disorders, such as celiac disease and Crohn’s disease
surgical procedure for the digestive tract like the weight-loss surgery, or colon resection
metformin and acid-reducing drugs
particular genetic mutations, for example, MTHFR, MTRR, and CBS
drinking alcohol regularly
If you’re in danger of being deficient, taking supplements can help to meet your requirements.
SUMMARY
Vitamin B12 is a vital vitamin that plays an essential part in the body. It is mostly present in the animal product and certain people could be in danger of not getting enough B12 through diet by itself.
Suggested dosages
The daily recommended consumption (RDI) to take vitamin B12 for adults older than 14 is 2.4 milligrams.
But, you might want to have more or less according to your health, lifestyle and the specific circumstances.
It is important to note that the amount of vitamin B12 that your body can absorb from supplements isn’t particularly significant. It’s believed that your body absorbs 10 mg of a 500-mcg B12 supplement.
Here are some suggested B12 dosages for certain situations.
Adults who aren’t over the age of 50
For those over 14 years old for those who are over 14 years old, The RDI of Vitamin B12 is 2.4 milligrams.
Most people satisfy this requirement by eating a balanced eating a healthy diet.
For instance, if you ate two eggs at breakfast (1.2 mg of B12) and 3 pounds (85 grams) of tuna in lunch (2.5 mg of B12) and 3 pounds (85 grams) of beef dinner (1.4 mg of B12) You would consume more than twice your daily B12 intake.
So the use of supplements by B12 does not work for healthy individuals who are in this age range.
If you are suffering from one of the issues mentioned above that affect the absorption or intake of vitamin B12 consumption or absorption, then you might think about supplementing with a vitamin.
adults over the age of 50
The older population is more vulnerable to B12 deficiency. While a few young adults have deficiencies in B12 Up to 62% of people who are over 65 have lower than ideal levels of this nutrient in their blood.
As you get older your body naturally produces less stomach acid and is an intrinsic factor , both of which could alter how vitamin B12.
Stomach acid is required to absorb vitamin B12 that is naturally present in food and an intrinsic factor is necessary for absorption.
Due to the increased chance of low absorption, due to this risk, the National Academy of Medicine recommends that those who are over 50 fulfill their vitamin B12 requirements through supplements and fortified food items.
In a study of 8 weeks conducted on 100 seniors, taking supplements with 500 mcg vitamin B12 was shown to increase B12 levels in 95 percent of participants. Higher doses of as much as 1,000 mg (1 mg) might be needed by certain.
Women who are pregnant
Women who are pregnant have slightly greater vitamin B12 requirements than the average population.
Low levels of maternal blood levels of this vitamin have been linked with birth defects in infants.
A large systematic review found that B12 deficiency is linked to the chance of premature birth as well as the birth weight of newborns is low.
Thus it is clear that it is clear that the RDI of Vitamin B12 for pregnant women is 2.6 milligrams. This amount can be achieved by eating a healthy diet or taking the supplement of a prenatal vitamin.
Women who breastfeed
Vitamin B12 deficiencies in infants breastfed has been linked to delays in development (13Trusted source).
Furthermore, B12 deficiency in infants can cause irritability, less appetite, and inability to flourish.
This is why this is why the RDI of this vitamin women who are breastfeeding is higher than the RDI for women who are pregnant — which is 2.8 mg.
Vegans and vegetarians
Vitamin B12 guidelines are not different for people who eat the plant-based diet.
However it is true that this RDI of 2.4 milligrams for those under 50 years old is harder to achieve with a vegan or vegetarian diet.
In a review of forty studies of the vitamin B12 for vegetarians as much as 86.5 percent of adult vegetarians — which includes older adults were discovered to be deficient in vitamin B12.
There are no currently any recommendations from the government for B12 dosages for vegetarians.
A study indicates that dosages of up to 6 mg of vitamin B12 per day could be suitable for vegans.
B12 to provide enhanced energy
Although vitamin B12 is often used to boost energy levels evidence that B12 supplements can boost the energy levels of people with an insufficiency is not available.
Yet, B12 supplements have been proven to increase the levels of energy in people who are in deficient levels of the nutrient.
One study suggested that those suffering from vitamin B12 deficiency should take 1 mg vitamin B12 daily for a period of one month before undergoing the maintenance dose of between 125 and 250 mg daily.
Individuals who have difficulty absorption of vitamin B12 for example, people suffering from Crohn’s disease or other gastrointestinal problems might gain from B12 injections that avoid the need to absorb through your digestive tract.
B12 to improve mood and memory
It’s widely believed that the consumption of vitamin B12 will improve your mood and memory. But, there’s no amount of evidence to back this idea.
Studies on animals suggest that vitamin B12 deficiencies have been linked to memory loss. However, there’s no evidence to suggest that B12 supplements can improve memory in those who aren’t in deficiency.
A large study found that vitamin B12 supplements had no effects on depression symptoms in the short-term, but could help to prevent relapses in the long run.
There aren’t any specific dosage guidelines for B12 supplements to improve mood or mental performance.
SUMMARY
Dosing the right amount of vitamin B12 is dependent on the type of lifestyle, age and dietary requirements. The recommended dosage of adults should be 2.4 mg. Adults who are older as well as those who are nursing mothers and pregnant women need higher dosages. We hope you have gotten better at knowing the Vitamin B12 Dosage per day!
Potential side effects
Vitamin B12 is a water-soluble vitamin. This means that your body eliminates the part you don’t require in the urine.
Since it’s fairly secure, there is no acceptable upper intake limit (UL) is set to vitamin B12. It is believed to be the maximum amount of a chemical that can be safely taken without adverse negative effects.
However Vitamin B12 has been found to trigger rare side effects in a few instances.
Vitamin B12 injections could cause skin problems like acne and the dermatitis (rash).
A high dosage of B vitamins exceeding 1,000 mcg have been linked to problems for people suffering from kidney disease.
In addition, the extremely large blood volumes in B12 in mothers was linked with a higher chance of developing autism in their children.
SUMMARY
Although large doses of vitamin B12 supplements have been associated with rare negative effects in certain groups It’s generally safe and there’s currently no suggested dosage for this vitamin.
It’s the bottom line
Vitamin B12 is an essential nutrient that performs numerous essential functions in the body.
The RDI for vitamin B12 can vary between 2.4 milligrams for adults and 2.8 mg for breastfeeding mothers.
A majority of people can meet their needs by eating a healthy diet, however those who are older, following strict diets that are based on plant foods as well as those suffering from digestive problems could benefit from supplements however, dosages differ based on each individual’s requirements. We hope you have realized the Vitamin B12 Dosage per day!
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