Folic acid and vitamin B-12 are two of the eight essential B vitamins you need in your diet each day. Both are required for proper function and are not known to cause toxic effects in people when consumed in natural form. Each vitamin has a recommended daily intake, but folic acid has a limit on the amount that you should consume each day.
Toxicity
The Linus Pauling Institute states that B-12 and folic acid are not associated with toxic effects from consumption of large doses from food sources. It adds that folic acid does have an upper limit of 1,000 mcg or 1 mg per day. The upper limit is in place to ensure that if you have a B-12 deficiency it does not go undiagnosed. A B-12 deficiency is a potential cause of anemia and both folic acid and B-12 can decrease the symptoms of anemia. Vitamin B-12 does not have an upper limit. If you have symptoms of anemia, such as paleness, weakness and fatigue, you should talk with your doctor before your start a supplement.
Folic Acid Sources and Recommendations
The Harvard School of Public Health states that the current daily recommend intake of folic acid is 400 mcg per day from food sources. It adds that an optimal intake includes food sources in the form of folate and a multivitamin, which provides an additional 400 mcg. It concurs with the the upper limit and does not advise that you consume high doses of folic acid over the 1,000 mcg limit. Good sources of folic acid or folate include fruits, vegetables, whole grains, beans, breakfast cereals and fortified grains and grain products.
B-12 Sources and Recommendations
Vitamin B-12 is in foods such as fish, poultry, leafy green vegetables, beans, peas, meat, eggs, fortified cereals and dairy products. According to the Harvard School of Public Health you need to consume 2.4 mcg per day of vitamin B-12. There is no upper limit on B-12 and you do not have to worry about taking too much.
Considerations
The bottom line on folic acid and vitamin B-12 is that they are essential to your health. B vitamins are used by your body for converting food to energy and in the function of your nervous system. There are no toxic effects related to these vitamins, but you should not exceed 1,000 mcg of folic acid each day. It is always important to talk with your doctor before you start taking a supplement to see if you have any underlying problems such as megaloblastic anemia or if you are on medications. Some vitamins can interfere with how your medications function.
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