The most authoritative answer in 2024
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Isabella Cook——Studied at the University of Melbourne, Lives in Melbourne, Australia.
As a healthcare professional with expertise in nutrition, I can provide you with information on vitamin B12 intake. The recommended daily allowance (RDA) for vitamin B12 varies depending on factors such as age, sex, and life stage. For most adults, the RDA is set at 2.4 micrograms (mcg) per day. However, it's important to note that the body has a limited capacity to absorb B12 from food, which is typically around 1.5 to 2 mcg at a time. This means that while you can consume more, only a certain amount will be absorbed in each meal.
For those following a vegan diet or with conditions that affect B12 absorption, such as pernicious anemia, higher doses may be prescribed by a healthcare provider. In such cases, the dosage can range from 100 to 1,000 mcg per day, depending on the individual's needs and the form of supplementation (sublingual, nasal spray, or injection).
It's crucial to remember that excessive intake of vitamin B12 is generally not harmful because any excess is excreted in urine. However, very high doses over a long period could potentially lead to issues, so it's always best to follow the guidance of a healthcare provider.
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Stella Cooper——Studied at University of California, Los Angeles (UCLA), Lives in Los Angeles. Passionate about environmental sustainability and currently working for a green energy startup.
How much vitamin B-12 should you take?Category Vitamin B-12: Recommended Dietary Allowance (RDA) in micrograms (mcg) For children under age 1, only an adequate intake (AI) is available 9-13 years1.8 mcg/day14 years and up2.4 mcg/dayPregnant women2.6 mcg/dayBreastfeeding women2.8 mcg/day4 more rowsread more >>
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