Vitamin B12 – how to take the right dosage and not overdose, food source and content
December 1 2016
A B vitamin supplement is the cheapest, safest, and most reliable way to improve your wellbeing and overall mental abilities. I recommend the Bs to those who wish to improve their mood, mental clarity, and energy. The effects of the B vitamins are subtle, especially in the young who normally have adequate dietary intake of these nutrients. Improvements in cognitive functions from the B vitamins are particularly noticeable in middle age individuals and the elderly.
Coenzyme Vitamin B Complex, 60 Tablets – Source Naturals
In order for the various vitamin B compounds to be utilized by the body, they must first be converted into their active coenzyme forms. This sublingual Coenzyme vitamin B Complex goes directly into your bloodstream in its active form, ready to go to work immediately.
Purchase Vitamin B Coenzyme and use right dosage
Vitamin C (as niacinamide ascorbate)
Thiamin (from 20 mg cocarboxylase [Coenzymated])
Riboflavin (from 15 mg flavin mononucleotide [Coenzymated™])
Niacin (from inositol 34 mg, niacinamide ascorbate 30 mg, nicotinamide adenine dinucleotide 10 mg [Coenzymated]).
Vitamin B-6 (from 15 mg pyridoxal -5-phosphate [Coenzymated]).
Folate (as folic acid)
Vitamin-B12 (from 1 mg dibencozide [Coenzymated])
Pantothenic Acid (as calcium D-Pantothenate).
Coenzyme Q10 (ubiquinone)
Inositol (as inositol hexanicotinate)
Food with vitamin B
The best sources of Vitamin B1 are yeasts and liver. Other food sources of vitamin B1 include pork, whole grain cereals, and beans. Vitamin B 2 is found in small amounts in milk, eggs, fortified breakfast cereals, rice and mushrooms. Vitamin B6 is found in both animal and vegetable food sources. Avocados, nuts, liver, chicken, fish, green beans, field salad, wheat germ, and nutritional yeast are good food sources.
Vitamin B 1 — Thiamin Cocarboxylase, see also benfotiamine
Vitamin B 2 — Riboflavin Flavin Mono Nucleotide
Vitamin B 3 — Niacin, Nicotinamide NADH
Vitamin B 5 — Pantothenic acid, Pantothene
Vitamin B 6 — Pyridoxine Pyridoxal Phosphate
Vitamin B12 — Cyanocobalamin Dibencozide or Methylcobalamin
No more Vitamin B 12 shots
Great news for needle phobics: Oral supplements of vitamin B12 appear to correct vitamin B12 deficiency as well as B12 injections. However, in order to correct a deficiency, oral doses need to contain several hundred times the recommended daily allowance (RDA) of vitamin B 12. Most people develop vitamin B 12 deficiency as a result of “malabsorption,” in which their bodies become unable to extract vitamin B 12 from food. The deficiency typically strikes older people and takes years to develop. In some instances, people who avoid animal products — such as vegans — can also develop a deficiency in vitamin B12 as a result of not eating enough B 12 rich foods. A vitamin B12 deficiency is typically treated by monthly, often painful, shots. The researchers tested various daily doses of oral vitamin B 12 supplements in people aged 70 and older. They found that daily oral doses of 600 to 1000 micrograms of vitamin B 12 appeared to correct the deficiency. The current RDA for vitamin B 12 is 3 micrograms per day. One milligram equals 1,000 micrograms.
Vitamin B 12, unlike the other B vitamins, needs a special compound in the stomach called ‘intrinsic factor’ to be properly absorbed . All the other B vitamins are easily absorbed without much difficulty. It’s great to know that oral ingestion of B 12 is just as good as a shot. Many B12 supplements do have several hundred times the RDA for this vitamin. B 12 supplements are available under several names, including methylcobalamin and dibencozide.
Vitamin B-12 is involved in the normal functioning of every cell in the body including the brain and nervous system, DNA synthesis, energy production, and for the formation of red blood cells. Vitamin B-12 is the name for a group of chemically-related compounds including methylcobalamin and adenosylcobalamin. A number of synthetic forms of vitamin B12 exist and are often found in supplements and added to foods. These include cyanocobalamin, hydroxocobalamin, methylcobalamin and adenosylcobalamin.
Vitamin B12 deficiency
Deficiencies in B12 intake lead to nerve damage, memory loss, poor coordination, low mood, fatigue and mental slowness. Lack of proper absorption of vitamin B-12 leads to a disease called pernicious anemia. This nutrient, along with folic acid and B6, helps lower levels of homocysteine. High homocysteine levels are suspected in being one of the factors causing hardening of the arteries. The formation of myelin—the white sheath surrounding nerves—is partly dependent of B12. B12 deficiency can occur in the elderly due to poor absorption from the intestinal tract. If you have gastritis, absorption problems, autoimmune disorders, insulin dependent diabetes, certain thyroid disorders, or take antacids and other medicines that reduce stomach acid, you could have problems in maintaining adequate B12 levels. B12 deficiency is common in patients with reduced acid secretion because acid is required to release cobalamin from food. But these patients can absorb oral supplements because the cobalamin is in the crystalline form and not bound to food.
RDA for Vitamin B12
The recommended daily intake of B12 is about 3 micrograms, but much higher dosages are well tolerated. Oral supplements of vitamin B12 appear to correct vitamin B12 deficiencies as well as B12 injections. However, in order to correct a deficiency, oral doses need to contain more than 200 times the recommended daily allowance (RDA) of vitamin B12.
Foods with Vitamin B12
Vitamin B-12 is naturally found in meat, liver, fish and shellfish, milk and eggs. Vegans can become deficient in this vitamin if they don’t take supplements since plants do not have B12. Lacto-ovo vegetarians usually get enough B-12 through consuming dairy productsbut it would not hurt for them to occasionally take B12 supplements. Foods that have a high amount of B12 include (percent of RDA):
Salmon, cooked (3 oz.) 125%
Beef tenderloin, broiled (3 oz.) 90%
Yogurt, fat-free (1 cup) 58%
Shrimp, cooked (3 oz.) 54%
Milk (1 cup) 38%
Forms of Vitamin B12, which form is best?
Vitamin B-12 is available by infection at a doctor’s office or over the counter in pill form. A sublingual (under the tongue) form of B12 is also available without a prescription. B12 Injections are sometimes given by doctors in cases where stomach absorption is impaired, but this may not be necessary due to the availability of high potency oral supplements such as B12 pills of 500 to 2000 mcg or more.
Vitamin B12 is converted in the body to a coenzyme form before it is fully effective. There are two coenzyme forms of B12, adenosylcobalamin and methylcobalamin. Adenosylcobalamin is sold over the counter as dibencozide. It’s possible that with age, nutritional deficiencies, or enzyme deficiencies, some individuals may not be able to convert B12 into its coenzyme forms and may benefit from taking B12 in its coenzyme form. Before you take this form, though, try the regular oral pills of B12. Treatment of pernicious anemia can be done with oral B12 at 1000 mcg per day.
Mothers with low levels of vitamin B12 in their blood are at increased risk of having an infant with spina bifida — a birth defect in which the spinal cord fails to form properly. Pregnancy guidelines recommend that women consume enough folic acid and B12 to reduce the risk of spina bifida and related problems.
Vitamin B12 is a crucial nutrient and deficiency could easily occur through a vegan diet or poor absorption with age or disease. Oral supplements of vitamin B12 are often effective and well absorbed. B12 injections are required only if the oral supplements do not appear to work adequately.
Vitamin B12 pill pernicious anemia
Q. I have pernicious anemia and have been taking shots for 10 years. The last two years haven’t been working and I have noticed the vitamin b12 is thin not viscous and purple but rather very thin and bright watery looking red. I asked the pharmacy and they said that that was the only injectable available (cyanocobalamin) the tops of the vials weren’t popped so I know it must be coming from the factory. I can barely even write or think or function.
Q. Is it possible to lower homocysteine levels with B vitamins?
A. Yes. See homocysteine for details.
Dosage, daily need
Q. How much vitamin B is necessary? Most of the B-complex I see in the stores are 50 and 100 mg tablets. Do people need this much of the Bs?
A. The RDA or daily value for most of the common B vitamins such as B1, B2, and B6 is about 2 mg, yet many supplements on the market have 50 to 100 mg of these B vitamins, which equates to 10 to 50 times the RDA. We don’t think we need that much. As a general rule ,we would recommend taking anywhere between 2 to 6 mg a day of these Bs.
Children, teenagers, kids
Q. I give my child a multivitamin daily with vitamin B complex. Is it necessary for children to take a multivitamin daily with B complex?
A. Most children, unless they have a very restricted diet, do not need to take daily b complex or multivitamins. Two or three days a week should be fine.
Interactions with herbs
Are B vitamins contraindicated in those who take aphrodisiac herbs such as tribulus terrestris extract?
A. We suggest lowering your vitamin b complex dosage on the days you take these herbs since you could get side effects of restlessness and being too stimulated.
Are the benefits of b vitamins enhanced or not effected when used with the herb curcumin?
There should be no major interactions unless the dosages of each are very high.