Dr Dawn Harper on signs of vitamin B12 and vitamin D deficiency
Vitamin B12 is absolutely crucial in helping the body to make new red blood cells and DNA. But you can’t make it naturally, and our bodies rely on us adding more B12 foods to our diets, or taking vitamin B12 supplements. But can you take too many supplements?
Vitamin B12 is used by the body to keep the nervous system healthy, and to release energy from food, according to the NHS.
Some of the best sources of B12 in your diet include animal products.
Meat, fish, milk, cheese and eggs are all great sources of the vitamin, whereas some breakfast cereals may also be fortified with B12.
But some people also choose to take vitamin B12 supplements to avoid a deficiency.
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If you don’t have a vitamin B12 deficiency, you likely won’t feel the overall benefit by taking supplements.
But, if you aren’t getting enough of the vitamin in your diet, then taking B12 tablets is an easy way to avoid a deficiency.
It’s most commonly used to help people boost their energy levels, according to dietitian Jillian Kubala.
All adults need about 1.5mcg of vitamin B12 everyday.
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Can you take too much vitamin B12?
Vitamin B12 is a water-soluble vitamin, which means it’s generally safe at high doses.
There’s no upper threshold due to its low levels of toxicity, but you should still be careful.
Whatever B12 your body doesn’t use is excreted in your urine.
But, taking large amounts of B12 supplements may lead to some adverse side effects.
Taking fewer than 2mg of vitamin B12 supplements each day is unlikely to cause you any harm.
Some scientists have claimed that high levels of B12 can cause outbreaks of acne.
Kubala told medical website Healthline: “For healthy individuals who are not at risk for B12 deficiency, eating a well-rounded, healthy diet should provide all the B12 their body needs.
“While megadoses of up to 2,000 mcg are considered safe in treating B12 deficiency, it’s always best to avoid excessive amounts of any vitamin, especially when it’s not needed.
“Though daily high doses of B12 are unlikely to cause harm in most people, extremely high doses should be avoided unless prescribed by a healthcare professional.”
If you have a vitamin B12 deficiency, it’s crucial that you speak to a doctor as soon as possible.
One of the main symptoms of a deficiency is persistent mouth ulcers.
Other patients have reported a swollen tongue, pins and needles that won’t go away, as well as disturbed vision.
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