Vitamin B12 plays many important roles in the body, including helping you make normal red blood cells, making healthy tissue, cellular repair and DNA synthesis. You can become very sick if you do not get enough vitamin B12, however taking too much can be just as dangerous for some. B12 is found in many foods, and while there are certain groups who are at a higher risk of a deficiency, it is always best to speak with your physician before taking any supplements to avoid complications.
B12 Daily Needs
Since vitamin B12 is a water-soluble vitamin, it is not stored in the body. Any excess is excreted through the urine. This characteristic of the vitamin means it is important to replenish the lost amount through your diet. The best sources of B12 are eggs, meat, milk products, organ meats, poultry, shellfish and fortified foods such as soy milk. B12 is also present in plant sources of food, but your body may not absorb non-animal sources as well, says MedlinePlus. Teenagers and adults need about 2.4 mcg of B12 per day to avoid a deficiency.
Groups at Risk for Deficiency
A healthy young adult should only take a vitamin B12 supplement if there is a known deficiency and if daily needs are not met through diet alone. Deficiencies can occur in those who have underlying medical conditions that hinder the body's ability to absorb vitamin B12 or who have had any type of gastrointestinal surgery. Strict vegetarians, known as vegans, who do not consume animal products, eggs or dairy foods are also at an increased risk of not getting enough, notes the Office of Dietary Supplements. If a healthy young adult falls into one of the above categories, a physician can run blood tests and review the history of any symptoms present to determine if a deficiency exists and if supplementation is required.
B12 Deficiency
Vitamin B12 supplements may be required to prevent or treat symptoms caused by a deficiency. Not having enough B12 can affect many systems of the body and cause anemia, nerve damage, memory problems, mood swings and psychosis. It may also raise the risk of having a heart attack or stroke, reports the American Academy of Family Physician. A deficiency can be diagnosed based on symptoms alone, a B12 blood level of less than 200 pg per mL or a combination of the two.
The next step is to determine if the cause of the deficiency is dietary or due to an underlying disease. If the cause is dietary, steps can be taken to include more foods in the diet that are rich in vitamin B12, and for vegans, this means consuming foods that are fortified. If the deficiency is caused by an underlying condition or if changes to diet cannot be made, then oral supplements or B12 injections can be used.
Side Effects
If supplementation is required, the exact dosage of B12 needed will be determined by your doctor and based on your overall health and diet. While side effects are rare, vitamin B12 supplements should be avoided in people who are undergoing angioplasty or who are allergic to cobalamin, cobalt or any other product ingredients, according to MayoClinic.com. While not common, diarrhea and skin rashes my occur when first starting B12 supplements. In some cases, B12 supplements can worsen existing nerve problems, anemia and gout.
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