Vitamin B12 (Cobalamin) daily dose

Vitamin B-12 plays essential roles in red blood cell formation, cell metabolism and nerve function.
If you’re over age 50 or don’t eat any animal foods, you’re likely to need supplements containing B-12 to prevent a deficiency in this vitamin. (Many older adults are at risk of deficiency because, with age, it can be harder to absorb B-12 from animal foods.) A vitamin B-12 deficiency can cause permanent nerve damage, resulting in numbness and tingling in the hands and feet, and balance problems. Deficiency can also cause anemia, depression, confusion, poor memory and dementia.Concerns have also been raised about the apparent link between low levels of B-12 and an increase in homocysteine, an amino acid that can cause problems within your coronary arteries.
Recommended Dietary Allowance:
2.4 micrograms/day (adults). If you have vitamin B-12 deficiency or have had a portion of your gastrointestinal tract removed, your body can’t absorb enough of an oral vitamin. In such cases, your doctor will likely recommend getting this vitamin through injections.

Vitamin B12 (Cobalamin) daily dose

AgeVitamin B-12 (Cobalamin)
μg/day
0 - 6 months0.4
7-11 months0.5
1-3 years0.9
4-6 years1.2
7-9 years1.8
10-18 years
Males
2.4
10-18 years
Females
2.4
Males
19 - 65 years
2.4
Females
19-50 years
(pre- menopausal)
2.4
Females
51-65 years
(menopausal)
2.4
65 + years Males2.4
65 + years Females2.4
Pregnancy2.6
Lactation2.8

Vitamin B12 Food sources: Meat, fish, shellfish, poultry, eggs, dairy products and fortified cereals.

Foods High in Vitamin B12

FoodAmount(μg)
Liver3 oz6.8
Trout3 oz3.6
Beef3 oz2.2
Clams0,5 cup2.0
Crab3 oz1.8
Lamb3 oz1.8
Tuna0,5 cup1.8
Veal3 oz1.7
Hamburger, regular3 oz1.5
Skim milk1 cup1.0
Milk1 cup0.9
Yogurt1 cup0.8
Cottage cheese0,5 cup0.7
American cheese1 oz0.2
Cheddar cheese1 oz0.2
Egg1 each0.6