![]() Vitamin B12 recommendations do not differ for people following a plant-based diet. Vitamin B12 deficiency in breastfed infants has been linked to developmental delay ( 13).Īdditionally, B12 deficiency in infants can lead to irritability, decreased appetite, and failure to thrive ( 14).įor these reasons, the RDI for this vitamin for breastfeeding women is higher than that for pregnant women - namely 2.8 mcg ( 1). This level can be met through diet alone or with a prenatal vitamin ( 1). Therefore, the RDI for vitamin B12 during pregnancy is 2.6 mcg. Low maternal levels of this vitamin have been associated with birth defects in infants ( 11).Īdditionally, a large systematic review showed that B12 deficiency is associated with a higher risk of premature birth and low birth weight in newborns ( 12). Pregnant women have slightly higher vitamin B12 needs than the general population. Higher doses of up to 1,000 mcg (1 mg) may be necessary for some ( 10). In one 8-week study in 100 older adults, supplementing with 500 mcg of vitamin B12 were found to normalize B12 levels in 90% of participants. Stomach acid is necessary to access the vitamin B12 found naturally in food, and intrinsic factor is required for its absorption.ĭue to this increased risk of poor absorption, the National Academy of Medicine recommends that adults over the age of 50 meet most of their vitamin B12 needs through supplements and fortified foods ( 1). While relatively few younger adults are deficient in B12, up to 62% of adults over the age of 65 have less than optimal blood levels of this nutrient ( 8, 9).Īs you age, your body naturally makes less stomach acid and intrinsic factor - both of which can affect the absorption of vitamin B12. Older people are more susceptible to vitamin B12 deficiency. However, if you have any of the factors described above that interfere with vitamin B12 intake or absorption, you may want to consider taking a supplement. Therefore, supplementing with B12 is not recommended for healthy people in this age group. Most people meet this requirement through diet.įor example, if you ate two eggs for breakfast (1.2 mcg of B12), 3 ounces (85 grams) of tuna for lunch (2.5 mcg of B12), and 3 ounces (85 grams) of beef for dinner (1.4 mcg of B12), you would consume more than double your daily B12 needs ( 1). Adults under age 50įor people over 14, the RDI for vitamin B12 is 2.4 mcg ( 1). Here are some recommendations for B12 dosages for specific circumstances. Note that the percent of vitamin B12 your body can absorb from supplements is not very high - it’s estimated that your body only absorbs 10 mcg of a 500-mcg B12 supplement ( 7). However, you may want to take more or less, depending on your age, lifestyle, and specific situation. The recommended daily intake (RDI) for vitamin B12 for people over 14 is 2.4 mcg ( 1). It’s mainly found in animal products, and some people may be at risk of not getting enough from diet alone. Vitamin B12 is an important nutrient that plays a critical role in your body. If you’re at risk of deficiency, taking a supplement may help you meet your needs. regular consumption of alcoholic beverages.specific genetic mutations, such as MTHFR, MTRR, and CBS.metformin and acid-reducing medications.surgery on the digestive tract, such as weight loss surgery or bowel resection.gastrointestinal disorders, including Crohn’s disease and celiac disease.The following factors may put you at a higher risk of not getting enough vitamin B12 from diet alone ( 5, 6): Vitamin B12 deficiency can be caused by not getting enough of this vitamin through your diet, problems with absorbing it, or taking a medication that interferes with its absorption ( 4). Over time, B12 deficiency can lead to complications like anemia, nerve damage, and fatigue. It’s also added to some processed foods, such as cereal and nondairy milk.īecause your body can store B12 for several years, serious B12 deficiency is rare, but up to 26% of the population may have a mild deficiency. Vitamin B12 is found mostly in animal products, including meats, seafood, dairy products, and eggs. ![]() However, there’s currently no evidence that taking B12 supplements increases energy levels in people who are not deficient in this nutrient ( 3). Vitamin B12 also plays a key role in reducing levels of an amino acid called homocysteine, high levels of which have been linked to chronic conditions like heart disease, stroke, and Alzheimer’s ( 2).Īdditionally, vitamin B12 is important for energy production. It’s necessary for proper red blood cell production, DNA formation, nerve function, and metabolism ( 1). Vitamin B12 is an essential nutrient that plays a critical role in several of your body’s processes.
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