How Much Is Too Much B12 During Pregnancy? Intake, Benefits

Have you heard about cobalamin? It’s as important as folic acid for your baby’s development. You might recognize it as vitamin B12.

Although it typically appears in prenatal vitamins, you might not be getting enough if you’re vegan or vegetarian. It comes from meat, fish, eggs, dairy, and fortified foods. If you’ve cut those things out of your diet, you might need a vitamin B12 supplement (1).

But how much is too much B12 during pregnancy? How do you know when your intake is sufficient?

How much vitamin B12 is needed during pregnancy?

The National Institutes of Health say that pregnant and nursing mothers should get at least 2.8 mcg of B12 each day (1).

If you don’t eat fish, meat, eggs, or dairy, be sure to supplement with B12. Plant foods don’t have B12 unless they are fortified with it by the manufacturer, like some cereal or soy products.

What happens if you don’t get enough B12?

If the mother doesn’t eat enough or take enough B12 during pregnancy, it raises the risk of neural tube defects and slows down overall development. It leads to developmental and neurological delays and could cause a miscarriage. The mom herself could end up with depression and/or preeclampsia (1).

Vitamin B12 prevents spina bifida. It helps the baby’s brain and nervous system develop. It also works with folate, vitamin B, and red blood cells to make DNA.

What are symptoms of a vitamin B12 deficiency?

How do you know if you’re lacking B12? You might experience more fatigue than usual or feel lightheaded. You could have a rapid heartbeat and pale skin that bruises easily. Your gums might bleed and you might lose weight. Your tongue might be sore and you could have an upset stomach, diarrhea, or constipation (1).

If you are experiencing these issues or suspect a B12 deficiency, visit your doctor. They will probably do a complete blood cell count and look at your symptoms and medical history.

What causes B12 deficiency?

Women who are vegetarian or vegan are at higher risk for B12 deficiency. But if you have pernicious anemia, Crohn’s disease, or celiac disease, that puts you in danger, too (2).

How much B12 do breastfeeding mothers need?

If you nurse your child and you’re vegan or vegetarian, you need to take vitamin B12 in the form of a vitamin or supplement. Babies from birth to 6 months of age need B12 daily.

Can you overdose on B12 in pregnancy?

So, can you take too much vitamin B12? Can it cause a miscarriage?

The good news is that B12 is water-soluble. If your intake is higher than the recommended daily value, it will come out in your urine. It won’t cause a miscarriage – but not having enough B12 could.

Is it safe to take 1,000 mcg of B12 during pregnancy?

If you are supplementing your prenatal pill with extra B12 because you’re a vegetarian or have trouble absorbing the vitamin, it’s probably okay to take a 1000 mcg supplement. But you may not need it. Please check with your OB/GYN, doctor, or nutritionist about all the necessary nutrients you need during pregnancy.

Are there side effects of vitamin B12 in pregnancy?

Generally, vitamin B12 is safe if you don’t take excessive amounts. Your body should eliminate the extra in urine.

However, if you take very high doses of B12 to treat a deficiency, you might experience tingling hands and feet, a headache, vomiting and nausea, diarrhea, or weakness. Sadly, some of those symptoms are similar to what you’d experience with a deficiency, so it’s really best to talk to your doctor about what to do (3).

Also, certain medications and supplements affect how your body absorbs B12. Vitamin C supplements or vitamin C-rich food might interfere, so wait a couple of hours between them.

Proton pump inhibitors like Prevacid and Prilosec also keep the body from absorbing B12, as do diabetic medications like Metformin (3).

What are natural sources of vitamin B12?

You don’t have to take a pill to get B12. It naturally appears in salmon, beef, Swiss cheese, cottage cheese, milk, fortified cereals, and fortified soy products (2).

But if you’re lactose-intolerant, allergic to soy, gluten-intolerant, or don’t eat much meat or fish, one pill a day can solve the problem. Make sure your prenatal vitamin has enough B12 for your needs (2.8 mcg) or take a supplement like the one below.

Nature Made Vitamin B12 1000 mcg

Not all supplements are easy to swallow, but this tablet isn’t bad. It’s a time-release formula that lets your body have vitamin B12 throughout the day. It’s best if you take it with a meal and a glass of water.

The tablets are made without artificial flavoring, preservatives, and dyes. It’s also certified gluten-free.

Be sure to store the bottle in a cool, dry place and keep the lid closed tightly.

Vitafusion Extra Strength Vitamin B12

Or if you’re like me and struggle to take pills, gummies are a good option. These are tasty enough to win the ChefsBest Excellence Award.

No, they aren’t vegan because the gelatin from which they are made comes from pork. However, they contain no corn syrup, gluten, sweeteners, artificial flavors, dairy, or synthetic colors.

Moreover, you can split up the serving so that you don’t take too much B12. Instead of eating 2 gummies for 3000 mcg, just take one for 1500 mcg. Then the bottle will last you for 3 months.

Liquid Vitamin B Complex by MaryRuth Organics

If you’re vegan, animal-derived gelatin is off the list. That’s where these drops come in handy. The liquid is made with purified water vegetable glycerin, cherry extract, and organic stevia leaf extract. It’s a completely vegan, non-GMO formula. Plus, it’s made in a GMP facility and certified free from nuts, gluten, soy, corn, dairy, and sugar.

If you take the full dose of 15 drops, you’ll get 1500 mcg of vitamin B12. Or you can reduce the amount according to your needs.

Since the drops also contain niacinamide, vitamin B6, biotin, and folate, it’s wise to talk to your doctor or nutritionist before taking them. They are excellent for bolstering a vegan or vegetarian diet, but you don’t want to overdo it on the essential nutrients.

Chicken of the Sea Wild-Caught Pink Salmon

Now, let’s talk about the foods that contain B12. If you’re already taking a prenatal, that’s a great start. You’ve covered the bases. And now it won’t hurt if you also get B12 from your diet.

Salmon is an excellent choice during pregnancy. Unlike tuna, it’s low in mercury, especially if the fish are wild-caught.

Furthermore, salmon is an excellent source of omega-3 fatty acids that are good for you and your baby. Plus, a half fillet of cooked salmon has 40 g of protein and double the daily value of vitamin B12.

But not everyone wants to cook fish when they’re pregnant – the odor is pretty strong. Instead, why not get this ready-to-eat pink salmon and shred it on your salad? Make a sandwich with it or eat it with crackers, whatever you like. It’s packed in water with vegetable broth and salt and ready whenever you are.

Take note that this brand offers both wild-caught and farmed salmon. The labeling is different so you can tell which is which. The good news is that the salmon is certified sustainable by the Marine Stewardship Council.

Multi Grain Cheerios

I bet you never looked at Cheerios and thought about how much B12 they contain. It turns out they have a fair amount: 21 mcg for 3 ounces of cereal. The manufacturer has added this essential nutrient to fortify the product since plants alone don’t contain B12.

If you’ve ever wondered what’s in Cheerios, I am looking at the label right now. They have whole grain oats, rice, sorghum, and corn plus corn starch, sugar, brown sugar, salt, and a bunch of added vitamins and minerals. The additions include iron, zinc, calcium, various B vitamins, vitamin C, vitamin A, and vitamin D.

If you decide to add fortified cereal to your diet to make up for a lack of B12, keep an eye on the amount of sugar included.

All American Whole Milk Powder by Hoosier Hill Farm

If you love milk, you’ll be happy to know it has a lot of vitamin B12. One cup of whole milk has nearly half the daily value. Compare that to a nice, thick slice of Swiss cheese with almost a third of the daily value. As you can see, it doesn’t take long to eat enough B12 if you have access to the right food.

Moreover, it’s easier for your body to absorb vitamin B12 from dairy products than from eggs or meat (2).

Why did I pick powdered whole milk instead of the fresh stuff? Well, I use it for coffee creamer and put it in my tea. It doesn’t make sense for me to buy fresh milk because half of it ends up going bad in the fridge. Powdered milk works great for cooking and baking, not just coffee. All you need to do is mix it with water.

However, the downside is that it’s easier to stir into hot water. You might want to mix the milk ahead of time and cool it down in the refrigerator. On the other hand, warm milk is awfully nice at bedtime.

Do you have to stop being vegan or vegetarian when you’re pregnant?

I think sometimes we forget that women around the world have survived pregnancy on a plant-based diet. Some do it by choice while others are getting by on what’s available. So no, you don’t need to start eating meat, fish, eggs, or dairy when you’re pregnant. Of course, it makes it much easier to meet dietary recommendations if you do alter your diet to include animal-derived foods. But if you have access to prenatal vitamins and supplements, you’ll probably be just fine.

Conclusion

If you have concerns about getting enough or taking too much vitamin B12 or any other nutrient, it’s time to talk to your doctor. Your OB/GYN can guide you to the best prenatal pills and diet for your needs. Don’t just go off what you see on the internet. Your specific situation might call for more or less B12.

You might have to do a blood test and talk about what you normally eat, but in return, you’ll be on the path to having a healthy baby.

Here’s a quick rundown of the products I included above. I hope this article answered your questions and helps you find what you need today.

Sources of Vitamin B12	Highlights
Nature Made Vitamin B12 1000 mcg	One time-release tablet provides almost half the daily value of B12 needed in pregnancy Easy to swallow No added flavoring or coloring Suitable for vegans
Vitafusion Extra Strength Vitamin B12	Tasty and made with only natural color and flavoring Can split the suggested serving as each single gummy provides 1500 mcg of B12 No gluten or corn syrup
Liquid Vitamin B Complex by MaryRuth Organics	Customize the amount of B12 you need by choosing how many drops you use Appropriate for vegans Sugar-free and gluten-free Liquid supplement also offers other B vitamins like folate, niacinamide, and biotin
Chicken of the Sea Wild-Caught Pink Salmon	One of the best natural sources of vitamin B12 plus omega-3 fatty acids and proteins Ready to eat Available in natural and flavored versions (like lemon pepper) Certified sustainable by the MSC
Multi Grain Cheerios	Cereal fortified with B12 and other vitamins and minerals Made with whole grain oats, rice, sorghum, and corn
All American Whole Milk Powder by Hoosier Hill Farm	Excellent for cooking, baking, and drinking Mixes easily into hot beverages Rich in vitamin B12 that’s easier to absorb from dairy

Sources:

1. https://www.parents.com/pregnancy/my-body/nutrition/is-b12-as-crucial-as-folic-acid-during-pregnancy/ B12 Benefits While Pregnant By Melissa Willets, published on December 20, 2018

2. https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/vitamin-b-pregnancy/ Roles of Vitamin B in Pregnancy

3. https://www.mayoclinic.org/drugs-supplements-vitamin-b12/art-20363663 Vitamin B-12 by Mayo Clinic Staff