How Much Vitamin B12 Should be Taken Daily?
Getting enough of each crucial vitamin and mineral every day is essential for your well-being. There are many metrics to consider when focusing on your health — so what role do vitamin B12 supplements play in all of it?
Paying attention to the amount of sleep you get each night, the physical activity you get during the day, and the foods you eat are essential for your wellness — but if you’re missing out on key nutrients, you may still have a hard time maintaining optimal health.
How Much Vitamin B12 Should I Take?
If you're starting to realize you need more vitamin B12 in your life, you may want to start eating more foods that contain this vitamin. However, this can be difficult to do if you are vegan or tend to eat less meat. In these cases, you may want to take a supplement to get the recommended daily amount (RDA) of B12.
If you want to increase your vitamin B12 levels, you should speak to a health professional or dietitian first. Your doctor will be able to give you the medical advice that works for your body so that you don't have too little or too much B12. Talking with a health professional can help you take the right amount to ensure proper absorption of vitamin B12 and avoid any side effects that may accompany high doses.
Most adults need 2.4 micrograms (mcg) of vitamin B12 each day, according to general guidelines. A daily intake of this amount can help you get enough vitamin B12 to support your cellular processes and nerves.
Older adults may require as much as 500 mcg, and pregnant and nursing people may need around 2.8 mcg. That said, if you already have low B12 levels or are looking to gain specific benefits from vitamin B12, higher doses may be recommended by your healthcare provider. There is no restriction on how much vitamin B12 you can take, as this vitamin is water-soluble, and the body can easily flush away any excess amounts.
Lemme Matcha Energy B12 Gummies contain 24 mcg of vitamin B12 in each two-gummy serving, which is 1,000% of the daily recommended intake. If you’re looking to support your B12 intake and maintain healthy energy metabolism, these gummies can help.
What Is Vitamin B12?
Vitamin B12 (also known as cyanocobalamin or cobalamin) is essential for the creation of red blood cells, DNA production, cellular metabolism, and healthy nerve function. This water-soluble vitamin packs a significant amount of support, and is crucial in order for your body to function as it should.
Vitamin B12 attaches itself to the protein in the foods you consume. Once B12 enters the stomach, it exists in its free form before fusing with an intrinsic factor protein that allows it to be absorbed in the small intestine.
If you aren't getting enough B12 from your diet, which is rare, you may experience detrimental effects due to a B12 deficiency. Severe cases of B12 deficiency are known as pernicious anemia, and can present unpleasant symptoms like tiredness and low energy. Severe cases of B12 deficiency are not prevalent.
Let's discuss more of the benefits B12 offers, the impact of B12 deficiency, and how you can get more B12 in your system on a regular basis.
What Are Some Sources Of Vitamin B12?
If you want to increase the B12 in your life, there are several ways you can do that.
First, you can include more foods rich in B12 into your diet — however, it can be difficult for those on a plant-based diet to find adequate B12 in food alone since common food sources of B12 include animal products like meat and dairy products.
Some fortified foods, like breakfast cereals, can have vitamins like vitamin D or B12 added to them during manufacturing, which can be beneficial for those who do not often consume animal foods.
Another way to get B12 is by taking dietary supplements. Vitamin supplements can help you reach your nutritional goals no matter what you have for your meals that day. And what's easier than taking a vitamin gummy?
Lemme Matcha Energy B12 gummies make it easy to support your cellular energy. You can take two of Lemme’s vegan and gluten-free Matcha B12 gummies up to three times per day for extra support.
What Does Vitamin B12 Do In The Body?
B12 is a multi-tasking vitamin. Not only is it essential for red blood cell production and supporting a healthy nervous system, but it’s also integral in energy metabolism and converting food into energy. In other words, B12 is crucial for healthy blood make-up, energy production, and nervous system function.
Let’s take a closer look at vitamin B12’s main functions to better understand how it works.
Supports Energy At The Cellular Level
Vitamin B12 supports both cellular energy and energy metabolism. When you combine adequate vitamin B12 intake with enough rest and proper nutrition, B12 may be able to help support your energy so you can get more done in your days without losing steam.
Without enough vitamin B12, you may not experience the vitality and well-being you might otherwise feel.
Supports Healthy Metabolism
Many B vitamins are essential in supporting a healthy metabolism. Specifically, proper blood levels of B12 play a vital role in maintaining proper fat metabolism — and without proper fat metabolism, your body may start to accumulate fat.
Even if you're not focused on your bodily appearance, your metabolism is crucial in several other ways and provides energy to your body to power many functions.
Here are the main ways your metabolism is vital to your body:
- Converts your nutrition into energy to drive cellular processes throughout your body.
- Transforms your food to construct the foundation for lipids, proteins, and nucleic acids.
- Provides the power behind essential bodily functions such as breathing, digestion, cell health, hormone management, and body temperature regulation.
Maintains Nervous System Health
As we mentioned, vitamin B12 has a significant impact on your nerves and helps them to function. But here's a closer look at how B12 supports your nervous system.
Your nerves have myelin fiber sheaths that can shield them from losing charge. These sheaths also help nerves transfer information properly between nerve endings, supporting proper communication.
B12 is vital in the renewal and formation of these fiber sheaths, allowing your body to properly send signals and information through your nerves for various processes.
More than that, B12 is also a key part of synthesizing messenger substances like hormones and neurotransmitters that work to regulate brain function, mood, and general mental outlook.
What Are The Signs Of Vitamin B12 Deficiency?
Your body stores vitamin B12 and releases it back into the bloodstream when needed. Because your body can store it for nearly two years, you might not notice right away when your vitamin B12 intake is no longer adequate.
That said, having too-low levels of vitamin B12 for too long can begin to cause unpleasant side effects. Not only can low B12 interfere with your bodily processes, but it can eventually lead to physical symptoms like fatigue or lack of focus.
Those who eat a vegetarian or vegan diet may have a greater chance of B12 deficiency since B12 is primarily found in animal-based foods. If you are on a plant-based diet, it is a good idea to talk to your healthcare provider about your B12 levels and determine whether a supplement may be necessary.
Long story short, it can be important to question whether you're getting all the B12 you need to support your body's optimal functioning. If you think you may have a B12 deficiency, consult your doctor for medical advice. However, a B12 deficiency is not prevalent.
The Bottom Line
Vitamin B12 is an essential nutrient that helps support multiple processes in your body. While there are some food sources of B12, those on plant-based diets may have a hard time getting enough of this vitamin from food alone.
Want to invest in your wellness? Showing up for yourself can be as easy as popping a Lemme Matcha B12 vitamin gummy on your way out the door to support rejuvenation, vitality and your overall wellness.
Vitamin B12 – Important Protection for Strong Nerves | Wörwag Pharma
Is B12 A Brain Booster? | Tufts Health & Nutrition Letter
Vitamin B12 deficiency can be sneaky and harmful | Harvard Health