As vegans, we need B-12 supplementation.
The linked study shows excess B-12 causes excess death in all demographics. Most supplements out there are way more than your RDA often like 200x or more. Despite the claims that because it is water soluble, it it non-toxic, it still is known to cause toxicity. It is stored in your liver for years and high circulating blood levels can cause cobalamin toxicity.
Just like years ago we found out about B9 (as folic acid) toxicity and birth defects, then B6 toxicity, which is now making news and finally being regulated. These cause the same symptoms at B12 toxicity, of which we are beginning to see more studies. Even those all these B vitamins are are water-soluble and we were told not to worry, they can all cause toxicity.
Here is another study showing excess B6 and/or B12 leads to increase incidence of hip fracture in post-menopausal women: https://pubmed.ncbi.nlm.nih.gov/31074816/.
What I wish someone would have told me: While taking a B12 supplement, If you are experiencing excessive flushing, restlessness, muscle spasms and tingling in the hands in the feet (that is neuropathy and nerve damage is irreversible), consider the possibility of your B12 intake causing toxicity, especially if you take high doses regularly. Some bodies are more prone to it than others.
Stay healthy friends. <3
I guess this helps some people out there, but I got to wonder in A Vegan thread? What Vegans are going to take too many B12 supplements?
I guess it might be possible, if I consider both of my cheating Vegan roommate & my cheating Vegan mother are always worried about me & her, my mother, getting enough protein, while eating Vegan (or I should say just I really eating Vegan & she is cheating Vegan). Such intelligent woman yet she falls for non-Vegan propaganda about Vegan is hard to get enough protein, while protein is everywhere in The 1st World nations. It is actually, hard to not get too much protein,
Well, I guess me. I spent some time researching about B12 years ago and since then I take 1000 mg B12 daily which equates to 40000% of the daily dose ( https://www.sunday.de/b12-mh3a-formel-bioaktiv-1000ug.html ).
Based on what I read back then there seemed to be no upper limit because - exactly as OP mentioned - the rest will be just flushed out automatically. Also my doctor (not specialized on veganism) confirmed that and my blood levels are fine.
For me it’s the first time that I read about B12 toxicity.
So like, after reading your reply & thinking of our practices, what my household believes about Vitamin C, which we take a 1000 MG pill per day, a lot more when preventing from getting sick. The same thing that we eat a lot of foods that have Vitamin C in them.
The B12 & B6 Vitamins (those are the only three-vitamins I take*, are also B12 at 1-1000 mg & B6 at 1-100 mg sized, but I am male. My mother is the one that had I & my brother taking vitamins since old enough to.
*- I prefer not to take any, debatable what Vitamins Vegans really need- B12 & B6, I eat 3-Raw salads & some other Raw vegetables per week, & long ago heard that secretly one eats tiny bugs’ parts that are mixed in & never noticed. But then again raw stuff is washed these days,
My vitamin B supplements (100mg B12 per pill, I try to take about 1 a day) look very similar to an immune supplement my doctor recommends for preventing UTIs. Problem is that the dose of that latter one is 3-4 pills, 3 times a day. I have definitely accidentally grabbed the wrong package and taken a massive dose of the B12 many times
Some other types of supplements also include B vitamins, sometimes without mentioning it on the label. Taking those in addition to regular B12 supplements can cause toxicity issues.
plus like half of vegan foods are fortified with b12
That is a good point, I had not thought of. I know the same is true with additives in foods, so maybe, the same thing could happen by eating foods.
Gotcha love Capitalist regulations, Hope everyone got I was being scarcastic.
I guess it is good that I only take 3-vitamins, every morning.