Folate and folic acid are forms of vitamin B9 used for deficiency and to prevent pregnancy complications. Many foods contain folate or have folic acid added. Show Since 1998, folic acid has been added to cold cereals, flour, breads, pasta, bakery items, cookies, and crackers, as required by federal law. Foods that are naturally high in folate include leafy vegetables, okra, asparagus, certain fruits, beans, yeast, mushrooms, animal liver and kidney, orange juice, and tomato juice. Folic acid is also available as a supplement, and is often used in combination with other B vitamins. Folic acid is used for preventing and treating low blood levels of folate (folate deficiency) and high blood levels of homocysteine (hyperhomocysteinemia). People who are pregnant or might become pregnant take folic acid to prevent serious birth defects such as spina bifida. Folic acid is also used for many other conditions including depression, stroke, decline in memory and thinking skills, and many others. CONDITIONS OF USE AND IMPORTANT INFORMATION: This information is meant to supplement, not replace advice from your doctor or healthcare provider and is not meant to cover all possible uses, precautions, interactions or adverse effects. This information may not fit your specific health circumstances. Never delay or disregard seeking professional medical advice from your doctor or other qualified health care provider because of something you have read on WebMD. You should always speak with your doctor or health care professional before you start, stop, or change any prescribed part of your health care plan or treatment and to determine what course of therapy is right for you. This copyrighted material is provided by Natural Medicines Comprehensive Database Consumer Version. Information from this source is evidence-based and objective, and without commercial influence. For professional medical information on natural medicines, see Natural Medicines Comprehensive Database Professional Version.
 B12 is a critical nutrient in the formation of red blood cells. Image Credit: foxline/RooM/GettyImages Vitamin B12 supplements are popular among people who want to increase their energy level, endurance and sports performance. Even though the recommended dietary allowance (RDA) for B12 is only 2.4 micrograms (mcg), some supplements provide 10,000 mcg per serving, or 416, 666 percent of the RDA. That amount of B12 daily for a long time can have potentially serious effects. What Is B12?B12 is a critical nutrient in the formation of red blood cells. Red blood cells contain hemoglobin, a protein that carries oxygen throughout the body. Without enough — or properly formed — red blood cells, the body can't get the oxygen it needs. This results in a condition called anemia, which can cause fatigue, weakness, loss of appetite and depression. In addition, vitamin B12 is required for neurological function and DNA creation, and it's also involved in metabolism and controlling blood levels of an amino acid called homocysteine. Risks of Too Much B12As a water-soluble nutrient, excess B12 isn't stored in the body. It must be replaced through food or supplements each day to keep blood levels at a normal level. Because blood levels can't build up, there's low risk of toxicity. For this reason, the National Academy of Medicine did not establish an upper limit (UL) for B12, noting that no negative effects are associated with excess B12 from both food and supplements in healthy adults. However, a few studies suggest B12 — alone or in combination with other B vitamins — may have negative consequences for special populations. A 2010 study in JAMA found that doses of 1 mg B12 per day, in combination with vitamin B6 and folic acid, for six years in patients with diabetic neuropathy increased the risk of vascular events, including heart attack and stroke. A study published in 2018 in Paediatric and Perinatal Epidemiology showed that very high maternal blood levels of B12 at birth increased the risk of autism spectrum disorder. Another study in 2017 in Journal of Clinical Oncology reported that long-term use of high-dose B12 and B6 was associated with a 30- to 40-percent increase in lung cancer risk in men. Excess B12 may also affect the skin, causing acne and rosacea, according to a 2015 review in the American Journal of Clinical Dermatology. Benefits of B12Because of its role in healthy red blood cells and oxygen transport, people often think that taking megadoses will improve energy and endurance. However, B12 will have these benefits only if you're already deficient in the vitamin. High levels of homocysteine are associated with low B12 and increased risk of heart disease and cognitive decline. However, while a high dose of B12 does reduce homocysteine levels, it hasn't been shown to reduce the risk of heart attack or to improve cognitive function. In combination with other B vitamins, B12 may play a role in reducing symptoms in adults with depression, according to a 2013 study in ISRN Psychiatry. Getting Enough B12B12 is primarily found in animal foods. Because of that, many vegetarians and vegans find it difficult to get enough of the vitamin from their diets, so supplementation may be necessary. The body's ability to absorb B12 also decreases with age, so older adults may need a B12 supplement. Otherwise, B12 is abundant in foods, and the RDA can easily be met by eating fish, meat, poultry, eggs and dairy products. What happens if you take excess of B12?However, supplementing with excessively high levels of B12 has been linked to some negative side effects. Several studies have shown that megadoses of the vitamin can lead to outbreaks of acne and rosacea, a skin condition that causes redness and pus-filled bumps on the face.
What happens if you have too much folic acid?What happens if I take too much folic acid? Taking doses of folic acid higher than 1mg can mask the symptoms of vitamin B12 deficiency, which can eventually damage the nervous system if it's not spotted and treated.
What happens if you take folic acid and B12 together?Vitamin B12 works closely with vitamin B9, also called folate or folic acid, to help make red blood cells and to help iron work better in the body. Folate and B12 work together to produce S-adenosylmethionine (SAMe), a compound involved in immune function and mood.
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Side effects of too much b12 and folic acid
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