The recommended daily intake of vitamin B12 for adults is generally around 2.4 micrograms (mcg) per day. Pregnant and breastfeeding women may require slightly higher amounts, around 2.6 to 5.5 mcg per day depending on the specific guidelines. Children and teens have varying needs ranging from about 1.5 to 2.4 mcg daily depending on their age group. Most healthy adults meet their B12 requirements through their diet, and supplementation is typically recommended only if there is a deficiency or absorption issue.
Summary of Vitamin B12 Daily Intake Recommendations:
- Adults (over 14 years): 2.4 mcg/day
- Pregnant women: about 2.6 to 4.5 mcg/day
- Breastfeeding women: about 4.5 to 5.5 mcg/day
- Children (varies by age): 1.5 to 2.4 mcg/day
These values are consistent with recommendations from health authorities such as the NIH, EFSA, and NHS, which indicate that around 2.4 mcg is sufficient for most adults with adjustments for pregnancy and lactation.
Notes on Supplementation:
- For vitamin B12 deficiency or absorption problems, higher doses or medical forms of B12 (such as cyanocobalamin supplements) may be prescribed in doses ranging from 50 mcg to 1,000 mcg daily.
- There is no established upper limit for vitamin B12 intake as it is considered safe even at higher doses.
This intake ensures adequate B12 levels to support critical functions such as red blood cell production and nervous system health.
