How much B12 should women take daily?
Vitamin B12 Dosage: How Much Should You Take per Day?
- Suggested dosages. The recommended daily intake (RDI) for vitamin B12 for people over 14 is 2.4 mcg ( 1 ). ...
- Potential side effects. Vitamin B12 is a water-soluble vitamin, meaning that your body excretes what you don’t need in your urine.
- The bottom line. Vitamin B12 is a nutrient that plays many essential roles in your body. ...
What is the recommended dose for B12?
The recommended daily intake of vitamin B12 is only 2.4 mcg for most adults. Pregnant or lactating women need 2.6 mcg and 2.8 mcg respectively. Although the recommended daily dosage for vitamin B12 may not sound much, vitamin B12 deficiency is pretty common! Up to 15% of the population fail to consume enough vitamin B12.
What is a normal B12 dose?
The general dose of Vitamin B12 is approximately 2.4 mcg in adults. In pregnancy and lactation, the recommended dose is 2.6 mcg per day. The dose varies from 0.4 mcg to 1.8 mcg in children and infants. What Are The Normal B12 Levels By Age? There is no significant difference between the normal B12 levels in males and normal B12 levels in females.
What happens when you overdose on vitamin B12?
You cannot overdose on vitamin B12 since it is a water-soluble vitamin. You cannot overdose on vitamin B12 because any excess you simply pee out. If you get b12 shots, you may experience side effects like dizziness, nausea, and fatigue. It is possible to have elevated B12 levels in blood tests, which may indicate cancer or diabetes.
How much B12 can a woman take a day?
The recommended daily amount of vitamin B-12 for adults is 2.4 micrograms.
Is it OK to take 1000 mcg B12 daily?
In a healthy individual, an oral dose of 250-500 mcg is usually sufficient for the daily requirement and maintenance therapy. High doses of vitamin B12 (1,000 mcg) is particularly useful in the treatment of pernicious anemia and other vitamin B12 related disorders.
Can you have too much B12?
Since B12 is a water-soluble vitamin, it's generally considered safe, even at high doses. No Tolerable Upper Intake Level (UL) has been established for B12, due to its low level of toxicity.
How much B12 should a woman over 50 take daily?
2.4 micrograms per dayThe latest guidelines recommend 2.4 micrograms per day of vitamin B12 for those aged 51 and older. Most daily multiple vitamins supply this amount.
What are the symptoms of low B12?
Symptoms of vitamin B12 deficiencya pale yellow tinge to your skin.a sore and red tongue (glossitis)mouth ulcers.pins and needles (paraesthesia)changes in the way that you walk and move around.disturbed vision.irritability.depression.More items...
What happens when your vitamin B12 is low?
Key points about vitamin B12 deficiency anemia Without enough oxygen, your body can't work as well. Symptoms include weak muscles, numbness, trouble walking, nausea, weight loss, irritability, fatigue, and increased heart rate. Treatment may include vitamin B12 supplements.
Can vitamin B12 cause heart problems?
Macrocytosis associated with vitamin B12 deficiency is also associated with fatal and non-fatal coronary disease, myocardial infarction, stroke, and other circulatory health problems.
Which fruits are rich in vitamin B12?
Fruits like apples, bananas, blueberries and oranges are some fruits that are high in vitamin B12.
What medications should not be taken with B12?
Certain medications can decrease the absorption of vitamin B12, including: colchicine, metformin, extended-release potassium products, antibiotics (such as gentamicin, neomycin, tobramycin), anti-seizure medications (such as phenobarbital, phenytoin, primidone), medications to treat heartburn (such as H2 blockers ...
When should I take B12 morning or night?
the morningVitamin B12 As a general rule of thumb, take your B vitamins in the morning or with a meal. Vitamin B12, for example, should definitely be taken in the morning. This is because it is important for energy metabolism, which may interrupt your sleep if taken at night.
What food is highest in B12?
This is how much B12 you'll find in a 3-ounce serving of these foods:Cooked clams: 84.1 micrograms.Steamed mussels: 20.4 micrograms.Cooked Atlantic mackerel: 16.1 micrograms.Steamed Alaska king crab: 9.8 micrograms.Cooked wild rainbow trout 5.4 micrograms.Cooked salmon: 2.4 micrograms.
Which is better B complex or B12?
When it comes to the issue of vitamin B12 vs B complex, both types of vitamins are crucial. If you're lacking B12, consume more of it via supplements or food. If you're lacking vitamin B in general, consider B complex vitamins instead. Overall, both vitamins are essential nutrients.
How often should you take vitamin B12 1000 mcg?
The exact dosage is determined by your doctor depending on your medical condition. Generally, a daily dosage of 1000 micrograms is used to treat a deficiency without any side effects.
Is B12 1000 Good For You?
The amount of vitamin B12 in supplements varies widely. Some provide doses of vitamin B12 that are much higher than recommended amounts, such as 500 mcg or 1,000 mcg, but your body absorbs only a small percentage of it. These doses are considered safe.
Should I take 500 mcg or 1000 mcg B12?
The recommended daily intake is between 2 and 2.8 micrograms. However, you can safely go well beyond that number. The max you should have per day is 1,000 micrograms, according to the Harvard School of Public Health, so 500 mcg per day is completely safe.
Is 1000 mcg the same as 2.4 mcg?
2.4mcg is only approximately 1/250th of 1000mcg.
How often is B12 given?
The dosage is typically decided by a doctor, and the injections are given at a clinic or doctor’s office. Injections are usually given weekly or monthly.
Why do people over 50 need B12?
Adults Over 50 Years Old. Adults over 50 are at an increased risk of vitamin B12 deficiency because they tend to produce less stomach acid, which is needed to convert the vitamin properly. This means that adults over 50 years old need to consume even higher amounts of vitamin B12 daily.
What is the best vitamin for a newborn?
The recommended daily vitamin B12 dosage for infants, children and teens is as follows: Vitamin B12 is essential for many body functions in babies, children and teens, including proper growth and brain function.
Why is vitamin B12 important for children?
Vitamin B12 is essential for many body functions in babies, children and teens, including proper growth and brain function. A deficiency is associated with an increased risk of adverse child health outcomes, according to research published in Advances in Nutrition.
What is the percentage of people with pernicious anemia?
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.
Why do vegans need B12?
Because most vitamin B12 foods come from animals, people following a vegan or vegetarian diet should take a B12 supplement in order to avoid deficiency.
Why is B12 important?
It’s an essential vitamin for the production of red blood cells and DNA; is needed to maintain the nervous, cardiovascular and digestive systems; and promotes hormonal balance.
How much B12 is needed for a healthy body?
Vitamin B12 is definitely considered a micronutrient. The average healthy adult needs only about 2.4 micrograms of B12 per day. Your body does not produce Vitamin B12 on its own. This need can only be met through the food we eat or via supplementation. Different foods are rich in different vitamins and minerals.
Does B12 help with protein metabolism?
Since Vitamin B12 is mostly derived from protein sources, it makes sense that it would also assist in protein metabolism .
Can you lose B12 at 50?
People over the age of 50 can actually lose the ability to absorb vitamin B12 from food. “The National Health and Nutrition Examination Survey estimated that 3.2% of adults over age 50 have a seriously low B12 level, and up to 20% may have a borderline deficiency.”. – Harvard Health.
Does B12 store in urine?
Vitamin B12 is something of an exception in that the body will use what it needs and excrete the rest through your urine, but can also store additional surplus in your liver for later use which is what makes having an actual Vitamin B12 deficiency somewhat uncommon.
Is vitamin B12 a common vitamin?
Considering the extensive list of food-based Vitamin B12 sources above, it’s maybe surprising that Vitamin B12 deficiencies are more common than you might think, especially among certain populations. People can often confuse these symptoms with everyday aches and pains or write them off entirely when they can be indicators of serious health issues instead.
Can smoking cause B12 deficiency?
Other digestive disorders and conditions like Celiac and Crohn’s Disease can also result in Vitamin B12 deficiencies. Smokers (smoking can block absorption) and alcoholics are also at risk for a B12 deficiency.
Is B12 found in plant based foods?
Vitamin B12 is found only in animal proteins and isn’t found in plant based foods unless they are fortified, which is part of the reason why those who eat primarily vegetarian can struggle with B12 deficiencies. The body also absorbs Vitamin B12 much better from animal sources over plant based sources. Since Vitamin B12 is mostly derived from protein sources, it makes sense that it would also assist in protein metabolism. And since you know how important protein is for women when it comes to nearly every aspect of our long-term health and wellness, you would understand why we should be so concerned about making sure our daily Vitamin B12 requirements are taken care of.
How much B12 should I take daily?
For reference, the recommended daily intake (RDI) of vitamin B12 is 2.4 mcg for both men and women, though pregnant and breastfeeding women have a higher need ( 11. Trusted Source. ).
How much B12 is safe?
Though doses of up to 2,000 mcg of vitamin B12 are considered safe, it’s best to speak to a doctor to find out whether taking a supplement is necessary.
What is the UL of B12?
UL refers to the maximum daily dose of a vitamin unlikely to cause adverse side effects in the general population. This threshold has not been set for B12 because your body excretes whatever it doesn’t use through your urine. However, supplementing with excessively high levels of B12 has been linked to some negative side effects.
What are the benefits of B12?
For example, studies show that supplemental B12 may benefit people without a deficiency in the following ways: 1 Improved mood: One study found that supplementing healthy men with a B-complex vitamin containing a high dose of B12 improved ratings of stress and enhanced performance on cognitive tests ( 3#N#Trusted Source#N#). 2 Reduced symptoms of anxiety and depression: Treatment with a supplement containing a high dose of B12 for 60 days significantly improved depression and anxiety symptoms in adults when compared to a placebo ( 4#N#Trusted Source#N#).
Why is B12 important?
B12 is an important nutrient that is essential for red blood cell formation, DNA synthesis and many other vital processes. Supplements may help boost mood and reduce symptoms of depression in those who are not deficient in this vitamin.
How long does B12 help with anxiety?
Reduced symptoms of anxiety and depression: Treatment with a supplement containing a high dose of B12 for 60 days significantly improved depression and anxiety symptoms in adults when compared to a placebo ( 4. Trusted Source. ).
What to do if you are deficient in B12?
If you think you may be deficient in B12, speak with your doctor, who can recommend an appropriate treatment based on your level of deficiency. While no UL has been set for B12, your body’s ability to absorb the vitamin depends on how much it actually needs.
Overview
Vitamin B-12 (cobalamin) plays an essential role in red blood cell formation, cell metabolism, nerve function and the production of DNA, the molecules inside cells that carry genetic information.
Evidence
Research on the use of vitamin B-12 for specific activities and conditions shows:
Our take
Most people get enough vitamin B-12 from a balanced diet. However, older adults, vegetarians, vegans and people who have conditions that affect their ability to absorb vitamin B-12 from foods might benefit from the use of oral supplements.
Safety and side effects
When taken at appropriate doses, vitamin B-12 supplements are generally considered safe. While the recommended daily amount of vitamin B-12 for adults is 2.4 micrograms, higher doses have been found to be safe. Your body absorbs only as much as it needs, and any excess passes through your urine.
Interactions
Aminosalicylic acid (Paser). Taking this drug used to treat digestive problems might reduce your body's ability to absorb vitamin B-12.
What Is Vitamin B12?
Vitamin B12, also known as cobalamin, is an essential vitamin that your body needs to function properly. It’s found in dairy products such as yogurt, milk, and cheese as well as in meat, fortified cereals, and fish. Beef, pork, lamb, poultry, and ham are all rich sources of vitamin B12. Vitamin B12 supplements are also created in labs through bacterial fermentation. Since natural vitamin B12 comes mainly from animal sources, vegans typically need to use a supplement to get proper amounts of the nutrient.
Why is B12 important for seniors?
Vitamin B12 is particularly important because it plays a role in brain function, metabolism, nerve cells, and blood health. Vitamin B12 helps to metabolize an amino acid known as homocysteine.
Why are seniors at higher risk for vitamin B12 deficiency?
That’s because this disorder makes it hard for your body to produce intrinsic factor (IF), a protein that plays a key role in the absorption of vitamin B12.
How to diagnose vitamin B12 deficiency?
How To Diagnose a Vitamin B12 Deficiency. The best way to see if you have a vitamin B12 deficiency is to visit your healthcare provider and take a blood test. On the day of your visit, your doctor will ask you about your medical history and draw blood to determine your B12 levels in blood serum.
What are the most common dietary deficiencies for seniors?
As a result, many older adults suffer from vitamin deficiencies that can cause health problems. The most common dietary deficiencies for seniors include calcium, vitamin D, magnesium, vitamin E, and B vitamins. B vitamins are particularly important ...
What is the role of vitamin B12 in the body?
Vitamin B12 helps to create and reproduce blood cells and is also involved in producing energy.
What are the symptoms of anemia?
Symptoms of anemia caused by a vitamin deficiency include a sore mouth, diarrhea, and pasty or yellowing skin. Vitamin B12 – along with another B vitamin, folic acid — plays a key role in producing red blood cells, which deliver oxygen to your organs.
Why do older women need vitamin B12?
Yet Vitamin B12 is one of the most essential nutritional requirements for older women – and they need it in the form of supplements. Your body needs Vitamin B12 for its most basic functions. Your body requires Vitamin B12 to create blood and enable brain function.
What to take for B12 over 50?
Meanwhile, for all women over 50, the Institute of Medicine recommends taking a good, standard Vitamin B12 supplement.
Why is it important to take B12 supplements?
For older women, it’s important to get started on their Vitamin B12 supplements before they become vitamin-deficient. Getting enough Vitamin B12 will not just help them steer clear of cognitive decline as they get older, it will help them maintain healthy hair, glowing skin, and an independent, active lifestyle.
What happens if you don't take vitamin B12?
Research shows that a lack of Vitamin B12 can result in damage to or loss of cognitive function – some women receiving treatment for diseases like dementia or Alzheimer’s are actually struggling with fixable Vitamin B12 deficiencies, says The Nutrition Source. Memory loss, disorientation, hallucinations and paranoia are just a few of the debilitating conditions that women who are low on Vitamin B12 struggle with. Other problems include:
What vitamins do women need in their fifties?
When we talk about the additional nutrition women need as they cross into their fifties, we tend to focus on the need for Vitamins C and D – after all, older women are at significantly greater risk for heart disease and osteoporosis, if they ignore these important substances.
Can you get vitamin B12 if you eat right?
In practice, this means that even if you consciously consume the right kinds of foods, you won’t be able to get your daily requirement of Vitamin B12.
Can you take B12 at 50?
If you’re over 50, it’s safe to assume your body can’t do the best job of absorbing Vitamin B12 from its natural sources – our bodies require a certain amount of stomach acid to extract Vitamin B12 from food, and individuals over 50 tend to lack this stomach acid.
How much vitamin B12 should I take for older adults?
Older adults may also be recommended to obtain an additional 100 to 400 mcg of vitamin B12 from dietary supplements, notes the LPI.
What is the best source of vitamin B12?
Vitamin B12 Sources. Vitamin B12 naturally occurs in many animal-based foods such as eggs, meat, poultry and fish. Different types of shellfish such as clams, mussels and crab also provide vitamin B12. Three oz. of cooked salmon provides 4.9 mcg of vitamin B12. Milk and milk products such as yogurt and cheese are also sources of vitamin B12.
How much vitamin B12 is in salmon?
Three oz. of cooked salmon provides 4.9 mcg of vitamin B12. Milk and milk products such as yogurt and cheese are also sources of vitamin B12. In addition to providing vitamin B12, these food sources also provide good sources of protein. Individuals that do not consume meat may still obtain vitamin B12 through a variety of fortified food products.
What is the best vitamin for seniors?
Seniors should ask their doctors about vitamin B12 supplements. Vitamin B12 is an essential vitamin that is necessary for many functions in the body including red blood cell formation, DNA synthesis and nervous system function. It is found naturally in many different foods and also added to others.
What is the best diet for elderly people?
Aim for lean meats, poultry, fish and low-fat dairy products. Choose 3 or more servings of fresh fruits and dark green leafy vegetables.
Can older adults take vitamin B12?
Children and adults typically consume the recommended amounts of Vitamin B12 through their diets. However, older adults are more susceptible to a deficiency because they have difficulty absorbing vitamin B12 from foods, notes the National Institutes of Health.
Does not eat meat give you B12?
Individuals that do not consume meat may still obtain vitamin B12 through a variety of fortified food products. Some examples include ready-to-eat cereals, non-dairy milk and meat substitutes. One serving of a fortified breakfast cereal may provide 6.0 mcg of vitamin B12.
