Readers ask: How Many People Supplement B12?

What percentage of B12 is absorbed?

Approximately 56% of a 1 mcg oral dose of vitamin B12 is absorbed, but absorption decreases drastically when the capacity of intrinsic factor is exceeded (at 1–2 mcg of vitamin B12) [8].

Should everyone take a B12 supplement?

According to Dr. Michael Greger, author of How Not to Die (2015) and founder of NutritionFacts.org, ensuring you consume enough B12 is essential for any healthy diet. Adults require approximately 2.4mcg of B12 every day, while pregnant and breastfeeding people should consume 2.6mcg to 2.8mcg.

Can you take too much vitamin B12 supplement?

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. UL refers to the maximum daily dose of a vitamin unlikely to cause adverse side effects in the general population.

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How common is B12 deficiency?

A B12 deficiency is not rare at all; it is quite common. Several studies through the years showed that between 3 and 5% of the population has a B12 deficiency. One article in the Dutch Medical Journal even said 5 to 10% based on a serum B12 of 148 pmol/L).

Can I take B12 twice a day?

Early research suggests that taking twice the recommended daily allowance of vitamin B12, with or without folic acid, does not reduce the risk of diarrhea in children.

Does alcohol destroy vitamin B12?

Excessive intake of alcohol may reduce the absorption of vitamin B12. Oral contraceptives may reduce blood levels of vitamin B12.

When should I take B12 morning or night?

You may need to take vitamin B-12 separately from the above drugs and supplements — say, one in the morning and one at night — so you can get the full dose of vitamin B-12. Don’t take vitamin B-12 supplements if you have sensitivities or allergies to vitamin B-12, cobalt, and any other ingredients.

When is the best time to take vitamin B12?

Because of its energy-boosting abilities, the best time of day to take a B vitamin is after waking up. Also, recent research indicates that vitamin B-6 may potentially interfere with sleep and induce vivid dreams. To avoid this adverse effect, people may wish to take them earlier in the day.

How long does it take for B12 supplements to work?

A response usually is seen within 48 to 72 hours, with brisk production of new red blood cells. Once B12 reserves reach normal levels, injections of vitamin B12 will be needed every one to three months to prevent symptoms from returning.

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Can Vitamin B12 damage your liver?

Some studies have indicated that elevated serum levels of vitamin B12 might be a sign of a serious and life-threatening disease. Such falsely high valued of serum vitamin B12 levels are observed in myeloproliferative disease, acute hepatitis, severe alcoholic liver disease, and cirrhosis.

Does B12 keep you awake at night?

B12 greatly impacts your sleep, too, as studies have linked low levels of the vitamin with insomnia. It also turns out your sleep-wake cycles are regulated by the vitamin.

Does B12 raise blood pressure?

We found that a higher intake of vitamin B12 was associated with lower systolic and diastolic blood pressure and a higher intake of folic acid was associated with lower systolic blood pressure in children.

How do you know if your B12 is low?

Symptoms of Vitamin B12 Deficiency

  1. Weakness, tiredness, or lightheadedness.
  2. Heart palpitations and shortness of breath.
  3. Pale skin.
  4. A smooth tongue.
  5. Constipation, diarrhea, loss of appetite, or gas.
  6. Nerve problems like numbness or tingling, muscle weakness, and problems walking.
  7. Vision loss.

What is the fastest way to increase B12?

To increase the amount of vitamin B12 in your diet, eat more of foods that contain it, such as:

  1. Beef, liver, and chicken.
  2. Fish and shellfish such as trout, salmon, tuna fish, and clams.
  3. Fortified breakfast cereal.
  4. Low-fat milk, yogurt, and cheese.
  5. Eggs.

What does a B12 deficiency tongue look like?

B12 deficiency will also make the tongue sore and beefy-red in color. Glossitis, by causing swelling of the tongue, may also cause the tongue to appear smooth.

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