![]() 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. If you ingest more of this nutrient than your body requires, the excess amount should be excreted in your urine. As stated earlier, there is no set upper limit for vitamin B12. Taking a vitamin B12 supplement may help you meet adequate levels of B12 in your body. Learn More: What Vitamins Should Men Take Daily? Is It Okay to Take 5,000 mcg of Vitamin B12 a Day? 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 : The recommended daily allowance for vitamin B12 varies by age. Learn More: What Vitamins Should Women Take Daily? What Are the Suggested Amounts for Vitamin B12 By Age? 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 you are taking every day 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. Like vitamin D, daily intake of vitamin B12 is important to ensure you are supplying your body with the nutrients it needs to function. Even though the RDA for vitamin B12 is 2.4 mcg for adults, you may take higher amounts since your body will only absorb what it needs and then excrete the rest. ![]() 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. 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 vitamin B12. For vitamin B12, there is no set UL since there are currently no known side effects when consuming more than the RDA. 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. The Food and Nutrition Board sets the recommended daily allowance (RDA) for most nutrients, whether a vitamin or mineral. † How Much Vitamin B12 Should I Take Daily? In this article, we’ll discuss how much vitamin B12 you should ingest daily, whether from your diet or the addition of supplements. īecause 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 B12 from your diet. Some non-animal-based foods are fortified with vitamin B12, such as breakfast cereals, non-dairy milk, and nutritional yeast. ![]() Where do we get vitamin B12? B12 is found in all animal products (meat, fish, eggs, dairy). That means we need to ingest vitamin B12 from foods and/or supplements every day. 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. Vitamin B can be classified into eight different nutrients, each with benefits for our overall health.
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