The recommended daily amount of vitamin B12 for most adults is 2.4 micrograms (mcg). Pregnant and breastfeeding women need slightly higher amounts—about 2.6 mcg for pregnancy and 2.8 mcg for lactation
. Here are some key points to consider:
- Adults (19 years and older): 2.4 mcg/day
- Pregnant women: 2.6 mcg/day
- Breastfeeding women: 2.8 mcg/day
- Children and teens have lower recommended amounts depending on age, ranging from 0.4 mcg for infants to 2.4 mcg for teens
Most people get enough vitamin B12 through their diet, especially if they consume animal products like meat, fish, eggs, and dairy. Vegetarians and vegans may need to consume fortified foods or supplements to meet their needs
. There is no established upper limit for vitamin B12 intake because it has low toxicity, and excess amounts are generally excreted in urine. Supplements often come in doses ranging from 500 mcg to 5,000 mcg, which are used mainly to treat deficiencies or in cases where absorption is impaired (e.g., older adults, certain medical conditions)
. If you are healthy and eat a balanced diet, you likely only need the recommended 2.4 mcg daily. However, if you have risk factors for deficiency or dietary restrictions, a healthcare provider can help determine if you need a supplement and what dose is appropriate. In summary:
- Typical adult dose: 2.4 mcg/day
- Pregnant/lactating women: slightly higher (2.6–2.8 mcg/day)
- No known toxicity or upper limit
- Higher doses (500–5,000 mcg) used for deficiency treatment or absorption issues
