how much b12 should i take daily

The recommended daily intake of vitamin B12 for most adults is about 2.4 micrograms (mcg). Older adults may require higher amounts, around 10 to 12 mcg daily, due to decreased absorption efficiency with age. For adults aged 19 to 64, about 1.5 to 2.4 mcg per day is typical depending on dietary intake and country guidelines. Vitamin B12 is primarily found in animal products like meat, fish, dairy, and eggs. Vegans or people with absorption issues may need supplements. Taking up to 2 mg (2000 mcg) daily in supplements is considered unlikely to cause harm, but typical needs are much lower.