How Much Vitamin B12 Do You Need a Day? Can You Take Too Much?

Vitamin B12 might not be the most talked-about nutrient, but it plays an important role in keeping your body working properly. It helps your body make red blood cells, supports your nervous system and helps release energy from food.

But how much do you actually need each day? Why do some supplements contain much more than the recommended amount? And can you take too much?

Let's break it down.

How much vitamin B12 do you need each day?

In the UK, adults need around 1.5 micrograms (µg) of vitamin B12 a day. That's a tiny amount, but the amount you swallow isn't necessarily the amount your body absorbs.

Your body uses a specialised process to absorb B12 in your digestive system. This process becomes less efficient at higher doses, so only a proportion of a large supplement dose enters your body.

That helps explain why some B12 supplements contain hundreds or even thousands of micrograms, despite the daily recommendation being much lower.

Why does BeetBoost contain 1,000 µg of B12?

BeetBoost contains 1,000 µg of vitamin B12 per capsule.

That is a high dose compared with the UK daily recommendation. But it doesn't mean your body absorbs all 1,000 µg. For example, research suggests that only around 1.3% of a 1,000 µg oral dose is absorbed through the usual absorption process. A small additional amount can be absorbed passively. In other words, taking 1,000 µg doesn't mean your body uses all 1,000 µg.

This is one reason high-dose B12 supplements exist. However, a higher dose isn't automatically better for everyone, and individual needs can vary.

Who might need a little extra B12?

Although vitamin B12 is essential for everyone, some people need to pay a little more attention to where they're getting it from.

If you're vegan, getting enough B12 requires a bit of planning. The vitamin occurs naturally mainly in animal-derived foods, so fortified foods and supplements are important sources for people following a fully plant-based diet.

Vegetarians may get B12 from eggs, milk and other dairy products, but it depends on how much of these foods they eat. If your diet is largely plant-based, it's worth checking that you're getting enough consistently.

Then there's age. As we get older, our ability to absorb B12 naturally found in food can become less efficient. This is partly because stomach acid helps release B12 from food before the body can absorb it. Some older adults may therefore struggle to get enough, even when their diet includes B12-rich foods.

Diet isn't the only factor, either. Certain digestive conditions, stomach or intestinal surgery, and some medicines — including metformin and medicines that reduce stomach acid — can affect B12 absorption.

The takeaway? Your B12 needs aren't just about what you eat. Your age, diet and ability to absorb the vitamin can all play a part.

If you're concerned about your B12 intake or think you may have a deficiency, speak to a healthcare professional who can help you work out what's right for you.

Can you take too much vitamin B12?

Here's the reassuring news: vitamin B12 is generally considered to have a low risk of toxicity, even at relatively high supplemental doses.

Unlike some vitamins, no tolerable upper intake level has been established for B12 because the available evidence has not identified a level at which excessive intake causes harm in healthy people.

That doesn't mean unlimited amounts are advisable, or that every dose is suitable for everyone. The UK NHS (opens in a new tab) says taking 2 mg (2,000 µg) or less of B12 supplements a day is unlikely to cause harm.

So, while BeetBoost's 1,000 µg dose is much higher than the daily recommendation, that figure alone doesn't mean it's unsafe.

If you suspect you have a B12 deficiency, or have a condition affecting absorption, it's important to get appropriate medical advice.

B12 made simple with BeetBoost

At BeetBoost, we believe looking after yourself should fit into everyday life.

Our formula combines high-strength beetroot extract with 1,000 µg of vitamin B12 in one convenient capsule, making it easy to include in your daily routine. Find out more here (opens in a new tab).

Whether you're looking for a convenient supplement or simply want to understand more about what you're taking, knowing the facts is a great place to start.

This article is for general information only and isn't a substitute for medical advice. If you think you may have a B12 deficiency, speak to a healthcare professional.