Given that B12 is a water soluble vitamin, Meshulam says that an excess is not harmful and is typically excreted through urine. But there is no established upper limit for vitamin B12 due to its low potential for toxicity. You may notice that many vitamin B12 supplements have well above 100% of the daily value. It can also lead to numbness, balance problems, cognitive issues, mouth ulcers, a swollen tongue and mood changes like depression," Agyeman notes. " Vitamin B12 deficiency shows up as fatigue, weakness, pale skin and breathlessness. If you aren't getting the necessary amount of vitamin B12 daily, a deficiency may occur. Vitamin B12 may play a role in fertility by supporting proper hormone balance and reproductive health." Agyeman also says that vitamin B12 is involved in bone metabolism and mineralization, so having adequate levels of B12 is especially important for women as they are more prone to bone disorders like osteoporosis. Getting enough vitamin B12 is key to support the neurological development of the baby and the overall health of the mother. "During pregnancy, the demand for nutrients like vitamin B12 increases. "For most adult women, the recommended daily intake of vitamin B12 is around 2.4 micrograms (mcg)," Agyeman explains, adding that pregnant and lactating women may need slightly more, usually around 2.6 to 2.8 mcg per day. Keep in mind that some supplements also include other nutrients like folate or larger complexes. Plus, each bottle contains a different number of pills and serving size can vary, so we included information on cost per dosage so you can accurately compare each option. ✔️ Price: B12 supplements can vary greatly in price, and more expensive options aren't necessarily better. Regardless, speak with your healthcare provider to find the appropriate dose for your needs. Since B12 supplements vary in terms of dosage, maybe you can just take one serving once a week or potentially double up servings if you need more. ✔️ Size: Check the serving size and consider the size of the pill itself. But if you prefer a different delivery method, they are also available in gummies and liquid form via a spray bottle. ✔️ Type: Most B12 supplements on the market come in tablets or lozenges that dissolve under your tongue. Your doctor or registered dietitian can advise on which form is best for your needs. More on this later, but methylcobalamin is the natural form which may be retained better and longer, whereas cyanocobalamin is the synthetic form that may be better absorbed. ✔️ Form: You'll notice that B12 supplements come in methylcobalamin or cyanocobalamin forms. Here are some key considerations to keep in mind when finding one that is best for you: Vitamin B12 supplements come in all different shapes and sizes (and prices). Check with your healthcare provider before starting any dietary supplement regimen. Take note: Our nutrition pros stress that a supplement should do just that: supplement the diet, not replace high-quality, healthy food. If you're looking for other high-quality supplements, check out our top picks for the best iron supplements, the best magnesium supplements and the best fish oil supplements. You can learn more about how we evaluate B12 supplements - including tips for finding the best option for you - at the end of this guide. "Elderly people may also benefit from a B12 supplement, as absorption can decrease with age." But before supplementing with vitamin B12 or any other supplement, it is important to speak with your healthcare provider who will likely run bloodwork first to check your levels and recommend the appropriate dosage. "Those who are on a mostly vegetarian or vegan diet will likely benefit from a B12 supplement, as will individuals who have gastrointestinal difficulties that may lead to poor absorption of nutrients (like Crohn's disease or weight loss surgeries)," says Marissa Meshulam, registered dietitian and founder of MPM Nutrition. There are certain populations that may find B12 to be especially beneficial. "Vitamin B12 isn't produced by the body, so it's very important to obtain it from dietary sources or supplements." Vitamin B12 is a water-soluble vitamin that plays a vital role in many functions of the body, including maintaining the health of red blood cells, nerve cells and DNA synthesis, according to registered dietitian Valerie Agyeman, R.D., host of women's health podcast, Flourish Heights.
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