UL refers to the maximum daily dose of a vitamin unlikely to cause adverse side effects in the general population. No Tolerable Upper Intake Level (UL) has been established for B12, due to its low level of toxicity. Since B12 is a water-soluble vitamin, it’s generally considered safe, even at high doses. Is taking high doses of B12 helpful or harmful? Supplements may help boost mood and reduce symptoms of depression in those who are not deficient in this vitamin. Summaryī12 is an important nutrient that is essential for red blood cell formation, DNA synthesis, and many other vital processes. However, B12 supplements will most likely increase energy levels in those who are deficient, as this nutrient plays an important role in converting food into energy. Vitamin B12 deficiency can lead to serious complications such as nerve damage, anemia, and fatigue, which is why those at risk should talk with their doctor about adding a high quality B12 supplement to their diet ( 2).Ĭurrent evidence suggests that people who consume adequate amounts of B12-rich foods and are able to properly absorb and use this nutrient don’t necessarily need to supplement.įor example, a meta-analysis from 2021 found that Vitamin B12 supplementation is likely ineffective for improving cognitive function and depressive symptoms in patients without advanced neurological disorders ( 3).Īlthough B12 supplements are commonly taken to boost energy levels, there is currently no evidence suggesting that more B12 increases energy in people with adequate levels of this vitamin. Health conditions such as inflammatory bowel disease (IBD), certain medications, genetic mutations, age, and dietary restrictions can all contribute to an increased need for B12. Though B12 is found in many foods, such as meat, poultry, seafood, eggs, dairy products, and fortified cereals, many people don’t get enough of this important vitamin. It’s responsible for numerous functions in your body, including red blood cell formation, energy production, DNA formation, and nerve maintenance ( 1). There’s no question that vitamin B12 is essential for health. Share on Pinterest Emilija Manevska/Getty Images
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