Thus far, we’ve talked about the Vitamin B12 Deficiency Symptoms and the need to assess your bodies condition to prevent any long-term impacts or damages from a lack of B12. We’ve also discussed the common Vitamin B12 Deficiency Risk Groups and the importance of those groups to work with their doctors and healthcare partners to understand their optimum nutrition requirements. Now let’s discuss how much Vitamin B12 a normal person needs.

Vitamin B12 Optimum Nutrition

The Food and Nutrition Board at the Institute of Medicine, a division of the National Academies, provides intake standards. These include recommendations for Vitamin B12 and other nutrients as part of the Dietary Reference Intakes. These recommendations vary from person to person according to age or gender and include a daily intake level; more commonly known as the Recommended Dietary Allowance (RDA) that’s found on product labels for nearly all foods we consume.

Vitamin B12 Recommended Dietary Allowance

Vitamin B12 Intake for Pregnant or Lactating Women

Pregnant and lactating women have increased RDAs to accommodate the needs of themselves and their infants.

One of the key risk groups for Vitamin B12 deficiency symptoms are pregnant or lactating women, especially if they are on a vegetarian or vegan diet and not receiving enough B12 from natural sources. Recall that most B12 comes from animal based foods such as beef, poultry, shellfish, eggs and dairy products. As a result, this group should consult their physicians and consider prenatal vitamins or nutritional supplements to avoid a Vitamin B12 deficiency.

Optimum Nutrition

Those not receiving enough of their Recommended Dietary Allowance should consider nutritional supplements such as Vitamin B12 injections, Vitamin B complex, multivitamins, B12 fortified cereals, or other dietary supplements. These are all helpful to avoiding Vitamin B12 deficiency symptoms.