Efek Samping Mengonsumsi Vitamin B12

Efek Samping Mengonsumsi Vitamin B12
Credits: Freepik

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Vitamin B12 adalah nutrisi penting yang dibutuhkan oleh tubuh karena memiliki banyak manfaat. Mengonsumsi vitamin B12 membantu tubuh  dalam membuat DNA, memelihara kesehatan otak dan sistem saraf, membantu pembentukan sel darah merah yang sehat, metabolisme lemak dan karbohidrat, serta banyak fungsi lainnya.

Memiliki ragam manfaat penting bagi kesehatan, Anda tetap perlu waspada saat mengonsumsi suplemen vitamin B12. Konsumsi suplemen sembarangan mungkin meningkatkan risiko efek samping.

 

Efek Samping Vitamin B12

Kekurangan vitamin B12 dapat memengaruhi kondisi kesehatan. Vitamin B12 yang dikonsumsi dengan dimakan umumnya aman selama dimakan dalam batas rekomendasi dosis. Terkadang pada beberapa orang, mengonsumsi vitamin B12 bisa menimbulkan beberapa efek samping seperti sakit kepala, pusing, nyeri sendi atau gejala flu. Namun, bila Anda mengalami reaksi alergi berat seperti ruam kulit di seluruh tubuh, bengkak dan sesak napas, segera cari pertolongan medis.

Suplemen vitamin B12 juga dapat berinteraksi dengan beberapa jenis obat seperti obat diabetes metformin atau antibiotik kloramfenikol, membuat penyerapan vitamin B12 berkurang.

 

Dosis Vitamin B12 yang Tepat

Vitamin B12 adalah jenis vitamin yang larut dalam air sehingga dianggap aman untuk dikonsumsi. Tingkat toksisitasnya juga rendah, namun sebaiknya tetap tidak dikonsumsi berlebihan terkait dengan efek samping negatif seperti yang telah disebutkan di atas.

Baca Juga: Apa yang Terjadi pada Tubuh Bila Kekurangan Vitamin B12?

 

Dosis vitamin B12 berdasarkan usia

  • Bayi 0-6 bulan 0,4 mcg
  • Bayi 7-12 bulan 0,5 mcg
  • Anak 1-3 tahun 0,9 mcg
  • Anak 4-8 tahun 1,2 mcg
  • Anak 9-13 tahun 1,8 mcg
  • Remaja dan orang dewasa 2,4 mcg
  • Wanita hamil 2,6 mcg
  • Ibu menyusui 2,8 mcg

Bagaimanapun, dosis tepat suplemen vitamin B12 yang dibutuhkan setiap hari sebaiknya dikonsultasikan terlebih dahulu dengan dokter. Dokter akan membantu meresepkan dosis yang tepat untuk meminimalkan efek samping konsumsi vitamin B12.

Baca Juga: Inilah Mengapa Tubuh Anda Membutuhkan Vitamin B Kompleks

 

Sumber Makanan yang Kaya Vitamin B12

Tidak harus diperoleh melalui suplemen, vitamin B12 dapat ditemukan dalam beragam makanan di antaranya:

  • Hati sapi
  • Kerang
  • Ikan salmon
  • Tuna
  • Daging sapi giling
  • Susu
  • Yogurt plain
  • Sereal yang difortifikasi
  • Keju
  • Telur
  • Kalkun
  • Tempe
  • Pisang
  • Roti gandum utuh
  • Stroberi
  • Kacang merah
  • Bayam

Untuk mencukupi kebutuhan vitamin B12, konsumsi makanan seimbang gizi khususnya jenis makanan di atas. Jika Anda membutuhkan asupan vitamin B12 dari suplemen, sebaiknya konsultasikan dengan dokter melalui aplikasi Ai Care yang bisa diunduh di ponsel Anda.

 

Mau tahu informasi seputar nutrisi, makanan dan tips diet lainnya? Cek di sini, ya!

 

 

Writer : Agatha Writer
Editor :
  • dr Hanifa Rahma
Last Updated : Jumat, 5 Mei 2023 | 08:37
Tags : vitamin vitamin b12 suplemen kobalamin

Emily Cronkleton (2023). Can Vitamin B-12 Cause Side Effects?. Available from: https://www.healthline.com/health/food-nutrition/vitamin-b12-side-effects 

WebMD (2022). Health Benefits of Vitamin B12. Available from: https://www.webmd.com/diet/health-benefits-vitamin-b12 

Omudhome Ogbru, PharmD (2022). Oral cyanocobalamin (Vitamin B-12). Available from: https://www.medicinenet.com/cyanocobalamin_tablets-oral/article.htm 

Jillian Kubala, MS, RD (2022). How Much Vitamin B12 Is Too Much?. Available from: https://www.healthline.com/nutrition/too-much-vitamin-b12 

National Institutes of Health (2022). Vitamin B12. Available from: https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/ 

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