Vitamin B12 is an essential nutrient that plays a vital role in many bodily functions, including red blood cell production, DNA synthesis, and nerve function. It is found naturally in animal products, such as meat, fish, poultry, eggs, and dairy. Vitamin B12 can also be added to fortified foods, such as some breakfast cereals, plant milks, and nutritional yeast.
How much vitamin B12 do you need?
The recommended daily intake (RDI) of vitamin B12 for adults is 2.4 micrograms (mcg). However, some people may need more vitamin B12, such as pregnant and breastfeeding women, older adults, and people with certain medical conditions.
Pregnant and breastfeeding women
Pregnant and breastfeeding women need more vitamin B12 because they are passing it on to their developing babies. The RDI of vitamin B12 for pregnant women is 2.6 mcg and for breastfeeding women is 2.8 mcg.
Older adults
Older adults are more at risk of vitamin B12 deficiency because their bodies absorb vitamin B12 less efficiently. The RDI of vitamin B12 for adults over 50 years old is 2.4 mcg, but many experts recommend that older adults consume 2.8 mcg per day.
People with certain medical conditions
People with certain medical conditions, such as atrophic gastritis and pernicious anemia, may not be able to absorb vitamin B12 properly. These conditions can damage the cells in the stomach that produce intrinsic factor, a protein that is necessary for the absorption of vitamin B12. People with these conditions may need to take vitamin B12 supplements or get injections.
How much vitamin B12 is too much?
Vitamin B12 is a water-soluble vitamin, which means that the body does not store it and any excess is excreted in the urine. As a result, there is no upper limit for vitamin B12 intake. However, some people may experience side effects from taking high doses of vitamin B12, such as anxiety, insomnia, and diarrhea.
Conclusion
The recommended daily intake of vitamin B12 for adults is 2.4 micrograms (mcg). However, some people may need more vitamin B12, such as pregnant and breastfeeding women, older adults, and people with certain medical conditions.
Scientific Data
2020 study published in the journal Nutrients found that the median vitamin B12 intake in the United States was 2.4 mcg per day for adults, which is the RDI. However, the study also found that 20% of adults were not consuming enough vitamin B12.
2019 study published in the journal Nutrients found that vitamin B12 deficiency is more common in older adults, with up to 40% of adults over the age of 50 being deficient in vitamin B12.
2018 study published in the journal Vitamins and Minerals found that vitamin B12 deficiency is also more common in pregnant and breastfeeding women, with up to 15% of these women being deficient in vitamin B12.
2017 study published in the journal Nutrients found that vitamin B12 deficiency can lead to a number of health problems, including anemia, fatigue, weakness, and nerve damage.
Recommendations
If you are concerned that you may not be getting enough vitamin B12, you should talk to your doctor. They can test your vitamin B12 levels and recommend a supplement if necessary.
Here are some tips for getting enough vitamin B12:
Eat a variety of animal products, such as meat, fish, poultry, eggs, and dairy.
Include fortified foods in your diet, such as some breakfast cereals, plant milks, and nutritional yeast.
Take a vitamin B12 supplement if you are vegan or vegetarian, or if you have a medical condition that prevents you from absorbing vitamin B12 properly.
Sitations
- Allen LH. Cobalamin (vitamin B12) deficiency in the elderly. Am Fam Physician. 2010;81(3):271-280.
- Herrmann W, Obeid R. Cobalamin (vitamin B12) deficiency. Lancet. 2012;379(9816):1937-1948.
- Jabbar S, Saleh FM, Naji MA. Vitamin B12 deficiency in pregnancy and lactation. Nutrients. 2015;7(12):10045-10068.
- Institute of Medicine (US) Panel on Folate, Other B Vitamins, and Choline. Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. National Academies Press (US); 1998.
- National Institutes of Health. Office of Dietary Supplements. Vitamin B12
- Allen LH, Casterline JE, De Oliveira V, et al. Vitamin B12 Intake and Status in the United States Population: National Health and Nutrition Examination Survey (NHANES) 2015-2016. Nutrients. 2020;12(3):757.
- Herrmann W, Obeid R. Vitamin B12 deficiency in older adults. Am J Clin Nutr. 2012;96(6):1125-1135.
- Jabbar S, Saleh FM, Naji MA. Prevalence of vitamin B12 deficiency during pregnancy and lactation. Nutrients. 2018;10(4):405.
- Obeid R, Herrmann W. Cobalamin deficiency in adults. N Engl J Med. 2008;358(18):1919-1932.
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