Vitamin B12: What is it & How Much do You Need?

4 mins to read

Vitamin B12 is a well-renowned nutrient that is an essential diet element. Learn more about how to incorporate it in your diet.

Energy & exercise

How much Vitamin B12 do children need?

Age	AI (Average intake)
Infants
0-6 month	0.3 mg/day
7-12 month	0.4 mg/day
Children	RDI (Recommended dietary intake)
1-3 years	0.5 mg/day
4-8 year	0.6 mg/day
Boys
9-13 yr	0.9mg/day
14-18 yr	1.3 mg/day
Girls	0.9 mg/day
Boys	1.1mg/day

How much Vitamin B12 do adults need?

Men	RDI
19-30yr	1.3 mg/day
31-50yr	1.3 mg/day
51-70 yr	1.3 mg/day
>70 yr	1.6mg/day
Women
19-30yr	1.1
31-50yr	1.1
51-70 yr	1.1
>70 yr	1.3

How much vitamin B12 do you need?

The amount of vitamin B12 recommended each day varies by age and gender.

Age	Recommended Daily Intake (RDI)
1 to 3 years 4 to 8 years	0.9 µg/day 1.2µg/day
Boys 9 to 13 years 14 to 18 years	1.8 µg/day 2.4 µg/day
Girls 9 to 13 years 14 to 18 years	1.8 µg/day 2.4 µg/day
Men 19 to 30 years >31 years	2.4 µg/day 2.4 µg/day
Women 19 to 30 years >31 years	2.4 µg/day 2.4 µg/day

What factors affect vitamin B12 levels?

Because animal sources of food are where we get vitamin B12 from in our diets, vegans and vegetarians are at higher risk of vitamin B12 deficiency .

Older adults also need to ensure an adequate intake of vitamin B12. As we age the production of stomach acid may decline, which reduces the amount of vitamin B12 that we absorb.

Vitamin B12 supplements

Although including animal foods in your diet should ensure that you maintain adequate levels of B12, some people have an issue absorbing B12 from food and may still be deficient. In this case, your health practitioner may recommend a supplement containing B12.

The difference between getting B12 from a supplement rather than from food is that in supplement form B12 is not bound to a protein so it doesn’t need stomach acid to detach it before it can be absorbed.

If you think you might be suffering from low B12 levels, consult your healthcare professional.