Often when people consider their vitamin intake, they are usually concerned with not getting enough of the beneficial vitamins and minerals they need. However, it is important to take supplements in moderation so that you don't overdose or experience symptoms of toxicity. One popular supplement is B-12, which can be very beneficial in the right dosage amount but may be dangerous at higher levels.
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The B-Complex Vitamins
B-complex vitamins include B-1(thiamine), B-2 (riboflavin), B-3 (niacin), B-5 (pantothenic acid), B-12, biotin and folate. These vitamins serve many purposes in your overall health including improving energy, the condition of skin and hair, maintaining gastrointestinal and blood cell function and many other benefits. People may take one B-complex supplement, take B-vitamins individually or get these vitamins through dietary sources.
Appropriate Dosage of B-12
Because the B-complex vitamins, including B-12, are water-soluble, they are not stored in your bod. You need a consistent source of these vitamins through either supplements or through food sources. Most people need about 2.4mcg of B-12 each day, but some may day up to 6mcg without negative side effects.
Benefits of Vitamin B-12
As with many B-complex vitamins, B-12 has many benefits including aiding the body's red blood cells and nervous system. It is also recognised as a vitamin that may help reduce stress for some individuals.
B-12 In Your Diet
The B-12 vitamin is found in common foods such as meat and fish. Another good source of the vitamin is in dairy products.
Negative Side Effects of Toxicity
Generally speaking, B-12 has a very low risk for toxicity, especially when your daily supply is from food sources or an oral supplement. However, if you take B-12 shots, which have become very popular for people seeking to increase their energy level or lose weight, you may be subject to some negative side effects such as diarrhoea, insomnia or skin rashes.
Avoiding a B-12 Overdose
The most effective way to avoid an overdose of B-12 is to make sure that you receive your daily allowance through your diet or a vitamin supplement. If you are not sure that you have a B-12 deficiency, you should probably avoid taking B-12 injections.