What kind of vitamin b12 should i take

Most adults should aim for at least 2. Since the symptoms of a vitamin B12 deficiency are fairly common—especially mid-pandemic—it can be challenging to determine if your levels are too low.

Symptoms are broad and include fatigue, weakness, loss of appetite, weight loss, and pernicious or megaloblastic anemia. That means treating a deficiency as soon as possible is crucial. A physician can order blood tests to assess your vitamin B12 status, but if you suspect a nutrient deficiency, a comprehensive nutritional analysis may also be beneficial, Gray says.

So taking it in a multivitamin is best, unless you have been diagnosed with a deficiency. In that case, a physician might prescribe large doses to correct the deficiency, followed by a lower maintenance dose.

Most vitamin B12 supplements contain cyanocobalamin, which contain trace amounts of cyanide, Somer says. The form of B12 should be clearly listed. Many times when individuals need more vitamin B12, they are also shy in other B vitamins as well, like B9 and B6.

Ask your doctor if a B complex is the right fit. Now that you know what to keep in mind, the following B12 supplements all feature highly-absorbable forms of the vital vitamin. Made with methylcobalamin and oodles of organic fruit and botanicals, one spray a day tastes like raspberries while delivering micrograms of vitamin B Pair with a glass of water and a meal and you may experience less fatigue in a month or so, reviewers say.

Scientists are studying vitamin B12 to understand how it affects health. Here are several examples of what this research has shown. Cancer Some research shows that people with high levels of vitamin B12 have a higher risk of cancer. More evidence is needed to understand whether vitamin B12 levels affect cancer risk.

More clinical trials are needed to better understand the effects of vitamin B12 supplementation on cognitive function in older adults. Energy and Endurance Manufacturers often promote vitamin B12 supplements for energy, athletic performance, and endurance.

Vitamin B12 supplements can interact or interfere with some medicines that you take. Here are several examples. Gastric acid inhibitors People take gastric acid inhibitors to treat certain digestion problems, such as gastroesophageal reflux disease and peptic ulcer disease. These drugs can interfere with vitamin B12 absorption from food by slowing the release of hydrochloric acid into the stomach, leading to vitamin B12 deficiency.

Metformin Metformin is used to treat prediabetes and diabetes. Metformin might reduce vitamin B12 absorption and lower blood levels of vitamin B Tell your doctor, pharmacist, and other healthcare providers about any dietary supplements and prescription or over-the-counter medicines you take.

They can tell you if the dietary supplements might interact with your medicines. They can also explain whether the medicines you take might interfere with how your body absorbs or uses other nutrients. Foods contain vitamins, minerals, dietary fiber , and other components that benefit health. In some cases, fortified foods and dietary supplements are useful when it is not possible to meet needs for one or more nutrients e.

For more information about building a healthy dietary pattern, see the Dietary Guidelines for Americans and the U. This fact sheet by the Office of Dietary Supplements ODS provides information that should not take the place of medical advice.

We encourage you to talk to your healthcare providers doctor, registered dietitian, pharmacist, etc. Any mention in this publication of a specific product or service, or recommendation from an organization or professional society, does not represent an endorsement by ODS of that product, service, or expert advice.

Updated: July 7, History of changes to this fact sheet. Find ODS on:. Strengthening Knowledge and Understanding of Dietary Supplements. What happens if I take too much thiamin? What does the Department of Health and Social Care advise? You should be able to get all the thiamin you need by eating a varied and balanced diet.

If you take supplements, do not take too much as this might be harmful. Taking mg or less a day of thiamin supplements is unlikely to cause any harm. Riboflavin vitamin B2 Riboflavin, also known as vitamin B2, helps: keep skin, eyes and the nervous system healthy the body release energy from food Good sources of riboflavin Good sources of riboflavin include: milk eggs fortified breakfast cereals mushrooms plain yoghurt UV light can destroy riboflavin, so ideally these foods should be kept out of direct sunlight.

How much riboflavin do I need? The amount of riboflavin adults aged 19 to 64 need is about: 1. Riboflavin cannot be stored in the body, so you need it in your diet every day.

What happens if I take too much riboflavin? You should be able to get all the riboflavin you need by eating a varied and balanced diet. Taking 40mg or less a day of riboflavin supplements is unlikely to cause any harm. Niacin vitamin B3 Niacin, also known as vitamin B3, helps: the body release energy from food keep the nervous system and skin healthy Good sources of niacin There are 2 forms of niacin: nicotinic acid and nicotinamide.

Both are found in food. Good sources of niacin include: meat fish wheat flour eggs How much niacin do I need? The amount of niacin you need is about: Niacin cannot be stored in the body, so you need it in your diet every day. What happens if I take too much niacin? You should be able to get the amount of niacin you need by eating a varied and balanced diet. If you take niacin supplements, do not take too much as this might be harmful. Pantothenic acid Pantothenic acid has several functions, such as helping the body to release energy from food.

Good sources of pantothenic acid Pantothenic acid is found in varying amounts in almost all vegetables, wholegrain foods and meats, but good sources include: chicken beef liver and kidneys eggs mushrooms avocado Breakfast cereals are also a good source if they have been fortified with pantothenic acid. How much pantothenic acid do I need?

No amount has been set in the UK for how much pantothenic acid you need. Pantothenic acid cannot be stored in the body, so you need it in your diet every day. What happens if I take too much pantothenic acid? Taking mg or less a day of pantothenic acid in supplements is unlikely to cause any harm. Vitamin B6 Vitamin B6, also known as pyridoxine, helps: the body to use and store energy from protein and carbohydrates in food the body form haemoglobin, the substance in red blood cells that carries oxygen around the body Good sources of vitamin B6 Vitamin B6 is found in a wide variety of foods, including: pork poultry, such as chicken or turkey some fish peanuts soya beans wheatgerm oats bananas milk some fortified breakfast cereals How much vitamin B6 do I need?

The amount of vitamin B6 adults aged 19 to 64 need is about: 1. The bacteria that live naturally in your bowel are also able to make vitamin B6. What happens if I take too much vitamin B6?

When taking a supplement, it's important not to take too much. This will usually improve once you stop taking the supplements. You should be able to get the vitamin B6 you need by eating a varied and balanced diet.