Vitamin B12 RDA (Recommended Daily Allowance)

Many people have absolutely no idea what vitamin B12 is, nor do they know how much should they get of it. I have been approached numerous times on that issue, and although I usually recommend people to consume more than the “Recommended Daily Allowance”, I thought it will be useful to include it on the site.

Vitamin B12 RDA

How Much B12 Is Needed? Recommended Dietary Allowance Are as Following:

Age Male Female Pregnancy Lactation
0 to 6 months 0.4mcg 0.4mcg  –
7 to 12 months 0.5mcg 0.5mcg
1 to 3 years 0.9mcg 0.9mcg  –
4 to 8 years 1.2mcg 1.2mcg  –
9 to 13 years 1.8mcg 1.8mcg
14+ years 2.4mcg 2.4mcg 2.6mcg 2.8mcg

Keep in mind that these numbers indicate merely the adequate amounts for 97-98% of the population. Also notice that these are micrograms and not milligrams, meaning that every non-vegan diet is very rich in B12. No worries for a B12 overdose though, as this vitamin is considered to be safe for consumption even in amounts much greater than the RDA, so too much B12 is usually a no-issue.

It stores up in the kidneys, liver and muscles, and any excess is exerted with the urine, as it is a water soluble vitamin. More studies are needed for examining the safety of consuming larger amounts of B12 during pregnancy, as stated in our book.

Dietary Requirements of B12 In Special Situations

In pregnant or lactating women, B12 is required in slightly higher amounts. The recommended daily allowance for pregnant women is 2.6mcg and that for lactating mothers is 2.8mcg, keeping in mind the the foetus or the baby needs the extra amount of B12 taken in.

Here is a list of the richest vitamin B12 foods known to man, in case you’re interested. Though in some cases, B12 shots will be your best bet, especially when absorption is an issue.


  1. Javaria khan says

    Could you please tell me the contact information of Dr. Aqsa ghazanfar, where does she see patients, the address of her clinic or contact info of any sort (email address , phone no).
    Secondly where can i buy that book (b 12 deficiency survival handbook) in Pakistan.

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