Vitamin B-12 keeps your metabolism going, helps produce new red blood cells and also has a slew of other functions in your body. Many supplements have megadoses of vitamin B-12 offering well over 100 percent of the daily value. You might be concerned about the large dosage, but if you are generally healthy, you won't have any adverse effects. Before taking a new supplement, let your physician know as a precautionary measure.
Most vitamins and minerals have a set toxic level. This amount, known as the tolerable upper intake level, or UL, is the maximum amount you can ingest before you start experiencing adverse effects. Vitamin B-12 is water-soluble, meaning your body easily pushes out any extra through urine once you absorb what you need. Because your system only absorbs small amounts, vitamin B-12 doesn't have an established UL, reports the Linus Pauling Institute.
Once you reach age 14 and throughout the rest of your life, you need 2.4 micrograms of daily B-12, according to the Office of Dietary Supplements. In some cases, women need even more. If you are pregnant, your recommendation goes up slightly to 2.6 micrograms each day. While breast-feeding your young one, you'll need to get even more -- 2.8 micrograms per day.
Sometimes certain health conditions require therapeutic doses of vitamin B-12. Your doctor may give you a monthly 1-milligram injection or prescribe daily doses of up to 1 milligram to curb the effects of pernicious anemia, the Linus Pauling Institute explains. This condition is an autoimmune disorder affecting your stomach. Your system attacks healthy cells lining your stomach, resulting in less production of stomach acid and enzymes. Because vitamin B-12 has to break off and then bind with these specialized compounds, when you don't have enough, you wind up having a B-12 deficiency. When a deficiency happens, blood cells don't form properly and oxygen transportation throughout your body suffers. If you have this condition, you can take these therapeutic megadoses without having significant side effects.
Where to Get It
You should be getting enough vitamin B-12 through your diet, reducing your need of taking any extra. Fortified breakfast cereals are one of the richest B-12 foods. Some varieties provide all of your daily requirement or more in just one bowl. Tuna, salmon, trout and beef are some of the best ways to boost your B-12 intake at lunch or dinner. You also get B-12 from eggs, milk and yogurt.
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