💡 Build a Better Routine

Your Guide to Vitamin B9, B12 & C: What They Do, Where to Find Them, and How Much You Need

Vitamins are an essential part of many Canadians’ daily wellness routines, especially when it comes to B vitamins and vitamin C. These water-soluble nutrients support everything from your immune system to energy levels, cell repair, and neurological function.

But remember — even water-soluble vitamins can be harmful if taken in excess over long periods. So before you start popping pills, let’s take a closer look at vitamin B9, B12, and C, including where to find them, how much to take, and what to watch out for.

🧬 Vitamin B9 (Folic Acid)

✅ What does it do?

• Helps form DNA and new cells

• Essential for red blood cell production

• Crucial during pregnancy for foetal development (especially neural tube formation)

🥦 Where can I find it?

• Dark leafy greens like spinach, romaine lettuce, asparagus, Brussels sprouts, broccoli

• Fruits like oranges, strawberries, and tomatoes

📌 Recommended daily intake

• Adults 19+: 400 mcg

• During pregnancy: 600–800 mcg (0.6–0.8 mg)

🩺 Deficiency symptoms

• Fatigue, headaches, heart palpitations

• Gastrointestinal discomfort

• Low white blood cell count

• Neural tube defects in developing foetuses

⚠ Risks of excess intake

• Taking more than 1 mg/day may mask a vitamin B12 deficiency, especially in vegetarians or seniors

• Not recommended alone if you have low iron levels

💊 Medication interactions

• Methotrexate, a common treatment for arthritis, depletes folic acid — so supplementing is often advised together
  

🧠 Vitamin B12 (Cyanocobalamin)

✅ What does it do?

• Helps make DNA and red blood cells

• Supports nerve function and brain health

🍳 Where can I find it?

• Animal products: beef, pork, chicken, fish, clams, crab

• Dairy: eggs, milk, cheese, yoghurt

📌 Recommended daily intake

• Adults 19+: 2.4 mcg

🩺 Deficiency symptoms

• Fatigue, pale skin, shortness of breath

• Constipation, poor appetite, weight loss

• Nerve issues like tingling in hands and feet, memory loss, depression

⚠ Risks of excess intake

• High doses may cause nausea, dizziness, headache

• Rare cases link excess B12 to blood clots or cancer risk

💊 Medication interactions

• Diabetes medications and stomach acid reducers can interfere with absorption
  

🍊 Vitamin C (Ascorbic Acid)

✅ What does it do?

• Acts as an antioxidant to protect cells

• Strengthens immune response

• Promotes wound healing and healthy skin

• Helps with iron absorption

🍋 Where can I find it?

• Citrus fruits: oranges, grapefruit, lemons

• Other fruits: strawberries, kiwis, pineapples, guavas

• Vegetables: bell peppers, broccoli, cabbage, spinach, tomatoes

• Fortified juices

📌 Recommended daily intake

• Men: 100 mg / Women: 75 mg

• Smokers: add +30 mg

• Pregnant: 85 mg / Breastfeeding: 120 mg

• Upper limit: 2,000 mg/day

🩺 Deficiency symptoms

• Fatigue, frequent colds, poor wound healing

• Dry or rough skin, bleeding gums, hair loss

⚠ Risks of excess intake

• Over 1,000 mg/day may cause nausea, bloating, diarrhoea, or heartburn

• Over 2,000 mg/day may increase risk of kidney stones

💊 Medication interactions

• Can enhance iron absorption

• Smoking reduces vitamin C levels in the body
  

📝 Final Thoughts

✔ Just because a vitamin is water-soluble doesn’t mean it’s risk-free. ✔ Whenever possible, get your nutrients from whole foods first. ✔ If you’re pregnant, vegan, managing a chronic condition, or taking medication, speak with a pharmacist or healthcare provider before adding supplements to your routine. ✔ Take only what your body needs—no more, no less.

🌿 With the right knowledge, vitamins can be a powerful part of your wellness journey. Let’s make every dose count—safely and smartly.

Pharmacist Jion Yu 유지온 약사

GALLERIA PHARMACY | 갤러리아 약국 Galleria Thornhill 7040 Yonge St, Thornhill, ON L4J 1V7 (905) 889-0009

---

Enjoy shopping @Galleria Supermarket!