How Much Vitamin B12 Should I Take?

Quick Health Scoop

• Vitamin B12 is an essential nutrient that must be ingested daily because our bodies don’t naturally produce it.
• Vitamin B 12 is important for many enzymatic processes, such as helping turn the . †
• The recommended daily amount for vitamin B12 intake is 2.4 mcg for adults. Pregnant and lactating women need higher amounts [1].
• There is no upper intake limit for vitamin B12 because there is no known toxicity [2].
• Most vitamin B12 supplementation provides a range of strengths between 500 to 5000 mcg [2].
• Taking a vitamin B12 supplement may help reduce fatigue for those with low vitamin B12 level †

The B Vitamin family can be classified into eight different nutrients, each with benefits for our overall health. Vitamin B12 (Cobalamin) is a water-soluble vitamin that our bodies don’t naturally produce enough of on their own and is therefore considered an “essential” nutrient. That means we need to ingest vitamin B12 from foods and/or supplements every day [1].

Where do we get vitamin B12? B12 is found in all animal products (meat, fish, eggs, dairy). Some non-animal-based foods are fortified with vitamin B12, such as breakfast cereals, non-dairy milk, and nutritional yeast [1].

Because vitamin B12 is vital for nervous system function and helps support red blood cell formation and cellular energy production, it is important to ensure that you’re getting adequate vitamin B12 from your diet. In this article, we’ll discuss the vitamin B12 dosage you should ingest daily, whether from your diet or the addition of vitamin B12 supplementation. †

How Much Vitamin B12 Should I Take Daily?

The Food and Nutrition Board sets the Recommended Dietary Allowance (RDA) for most nutrients, whether a vitamin or mineral. The board also sets Tolerable Upper Intake levels (UL) for these nutrients, which is the maximum amount that can be consumed daily without likely side effects. For vitamin B12, there is no set UL since there are currently no known side effects when consuming more than the RDA [2].

So then how much vitamin B12 should one ingest (or eat) in a day? As we age, our ability to absorb nutrients from foods and supplements decreases, which means adults, especially those over age 50, might benefit from higher amounts of daily vitamin B12 intake. In addition, vitamin B12 supplements usually range from 500 mcg to 5,000 mcg per serving to provide you with a variety of strengths and allow you to customize to meet your needs [2]. Even though the RDA for vitamin B12 is 2.4 mcg for adults, you may need higher amounts depending on your age and dietary intake[1]. For example, vegans and vegetarians who avoid all animal products may not be getting enough vitamin B12 in their diet.

Like all essential nutrients, daily intake of vitamin B12 is important to ensure you are supplying your body with the nutrients it needs to function. If you are taking a multivitamin or a B Complex vitamin, be sure to check the amount of vitamin B12 provided per serving so that you know how much B12 per day you are taking through your supplement to meet your daily nutrient needs, but also consider how much vitamin B12 you are getting from the foods you eat each day.

Learn More: What Vitamins Should Women Take Daily?

What Are the Suggested Amounts for Vitamin B12 By Age?

Glad you asked. The RDA for vitamin B12 varies by age. Check out the chart below to see how much you should consume daily, either through your diet or through supplements if your diet does not regularly include animal products or foods fortified with B12 [3]:

Learn More: What Vitamins Should Men Take Daily?

Is It Okay to Take 5,000 mcg of Vitamin B12 a Day?

Taking a vitamin B12 supplement may help you meet adequate levels of B12 in your body. As stated earlier, there is no set upper limit for vitamin B12 [2]. If you ingest more of this nutrient than your body requires, the excess amount should be excreted in your urine. A maximum strength vitamin B12 supplement can provide 5,000 mcg of B12 per serving and is designed for adults with very low levels of vitamin B12 as determined by a healthcare professional.

For those adults who have a diagnosed vitamin B12 deficiency∆ , or for those who are not able to easily absorb vitamin B12 from food or a B12 supplement, prescriptions are available, such as vitamin B12 injections directly into the muscle [1]. If you are concerned you might have a B12 deficiency, especially if you keep a vegan or vegetarian diet or are over age 50, make an appointment with a healthcare professional to check your levels to determine if you have a vitamin B12 deficiency and if so, the adequate vitamin B12 dosage for your needs.

In addition, certain medications may reduce the absorption of Vitamin B12 from food, so be sure to check with your doctor or pharmacist if you are taking prescription medications, to see if you should take a vitamin B12 supplement.

Learn More: Do Vitamins & Supplements Really Give You Energy?

Is it Better to Take a B Complex or B12?

Choosing between a B Complex supplement and a vitamin B12 supplement depends largely on your nutritional needs. A B Complex supplement includes a number of B vitamins, including folic acid, vitamin B6, and vitamin B12, which work together to help support cellular energy production and a healthy brain and nervous system. If you specifically need to increase your vitamin B12 intake, a dedicated vitamin B12 supplement might be more appropriate. Consult a health professional to understand what's best for your specific health needs.†

About Nature Made® Vitamin B12 Supplements

Nature Made's commitment to quality is evident in our vitamin B12 supplements. Through rigorous testing and sourcing of high-quality ingredients, Nature Made ensures that our vitamin B12 supplements meet our high quality standards. This meticulous approach supports individuals in helping to maintain adequate vitamin B12 levels, particularly those at risk for vitamin B12 deficiency∆ or those individuals who lack intrinsic factor, a protein that binds to vitamin B12 in the body and plays a role in its transportation and absorption.

The Science Behind Nature Made® Supplements

Nature Made® employs a scientific approach in developing dietary supplements. Our experts continually study the most recent developments in nutrition science to design science-backed solutions to help meet consumers’ needs. With over 50 years of expertise, all Nature Made® supplements are made to high quality standards and many of our products are independently verified for purity and potency by the United States Pharmacopeia (USP), including some of our Vitamin B12 supplements.

The Bottom Line

Vitamin B12 is an essential B vitamin that our bodies cannot naturally produce. It is found in foods originating from animals and in smaller amounts in some non-animal sources. Supplementing with vitamin B12 may be important for vegetarians, vegans, and older adults who may not absorb nutrients as easily. There is no upper limit for vitamin B12, and most supplements provide between 500 mcg to 5,000 mcg of B12 daily to meet various nutritional needs [2].

Nature Made^® has vitamin B12 supplements in a variety of strengths and forms. Or, if you’d like to ensure you have enough of all the B vitamins, including vitamin B1 (Thiamin), vitamin B9 (Folic Acid), and others, you might want to consider a B Complex supplement or daily multivitamin gummies.

Learn More About Vitamin B12:

• A Complete Guide To The B Vitamins
• What Foods Have Vitamin B12
• What is Vitamin B12 Good For?

∆ Approximately 6% of older adults have deficient levels of vitamin B12 and over 20% have low levels [4]

† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

References

1. National Institutes of Health. “Office of Dietary Supplements - Vitamin B12.” U.S. Department of Health and Human Services. Accessed on 2 May 2022. https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/.
2. Linus Pauling Institute: Micronutrient Information Center. “Vitamin B12.” Oregon State University, 3 Jan. 2022. https://lpi.oregonstate.edu/mic/vitamins/vitamin-B12.
3. Mount Sinai Health Library. “Vitamin B12 (Cobalamin).” Mount Sinai Health System. Accessed on 2 May 2022. https://www.mountsinai.org/health-library/supplement/vitamin-b12-cobalamin.
4. Porter, Kirsty, et al. “Causes, Consequences and Public Health Implications of Low B-Vitamin Status in Ageing.” Nutrients, MDPI, 16 Nov. 2016, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5133110/.