Vitamin B12: How much you should consume daily and where to get them from (veg and non-veg sources)

Pinterest LinkedIn Tumblr +


Vitamin B12 is a water-soluble vitamin that travels through the bloodstream after dissolving in water. In general, our bodies do not store water-soluble vitamins. When its requirements are met, all the extra nutrients are excreted from the body through urine. In the case of vitamin B12, the body can store some amount of nutrients for several years.

According to the US National Institutes of Health, the recommended dietary allowance for vitamin B12 depends on age, gender and health status. Pregnant and breastfeeding women need more nutrition than others. Here’s how to look at RDI by age:

0-6 months- 0.4mcg daily

7-12 months- 0.5mcg daily

1-3 years old – 0.9mcg per day

4-8 years old – 1.2mcg per day

9-13 years old – 1.8 mcg per day

14-50 years old – 2.4mcg per day

Pregnant women – 2.6mcg per day

Breastfeeding women – 2.8mcg per day




About Author

Leave A Reply