Vitamin B12 RDA

How much vitamin B12 does the body need and risk groups


The Recommended Daily Allowance of Vitamin B12 for male and female divided in age groups. 




0-6 months0.4 MCG - µg100 MCG - µg0.4 MCG - µg100 MCG - µg
7-12 months0.5 MCG - µg100 MCG - µg0.5 MCG - µg100 MCG - µg
1-3 years0.9 MCG - µg100 MCG - µg0.9 MCG - µg100 MCG - µg
4-8 years1.2 MCG - µg100 MCG - µg1.2 MCG - µg100 MCG - µg
9-13 years1.9 MCG - µg

100 MCG - µg

1.9 MCG - µg100 MCG - µg
14-50+ years2.4 MCG - µg100 MCG - µg2.4 MCG - µg100 MCG - µg

The following groups should take extra Vitamin B12

GroupExtra neededTotal neededMaximum allowed
Pregnant women0.2 MCG2.6 MCG - µg100 MCG - µg
Breastfeeding women0.4 MCG2.8 MCG - µg100 MCG - µg

The following groups are at risk of a Vitamin B12 deficiency

The main causes of vitamin B12 deficiency include vitamin B12 malabsorption from food and dietary deficiency.

Older adultsThe ability to absorb Vitamin B12 decreases when we become older.
People that have problems with digesting foods properly.See above.
strict vegetarians or vegansAs natural sources of Vitamin B12 are meat products, vegetarians and vegans should include more Vitamin B12 to their diet. Fortified breakfast cereals are one of the few sources of vitamin B12 from plants and can be used as a dietary source of vitamin B12 for strict vegetarians and vegans

Source: National Institutes of Health

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