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Vitamin B12: How Much Should You Take Per Day?

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It's required to help you form new red blood cells, support overall bone health and improve neurological function — but how much do you really know about vitamin B12? This water-soluble vitamin is found in many foods you consume, including beef, fortified cereal, tuna and other whole foods. Yet, some people aren't getting their required daily amount. Are you? If you're unsure, read on. This guide breaks down precisely how much vitamin B12 you should be consuming every day based on myriad bodily factors.

The Recommended Daily Amount

The recommended vitamin B12 pill dosage amount is 2.4 micrograms (mcg) for adults per day. This number is lower for younger people, starting at 0.4 mcg for an infant younger than six months old. With the exception of those who require vitamin B12 supplements or women who are pregnant or breastfeeding, this is the standard recommended amount. The good news? Your body can store this nutrient for years, making it difficult for you to completely deplete your reserves.

Factors That Determine Dosage

There are certain lifestyle factors that can determine whether or not you intake the required daily amount of this vitamin. These include being vegan or vegetarian, having digestive tract issues or being an older adult. These factors can drop your levels lower than usual, requiring that you take a supplement, usually in the form of an oral pill, spray or injection. Why is it important to maintain your levels of vitamin B12 and what is vitamin B12 for? The benefits of B12 are far-reaching, but so too are the drawbacks of not getting enough. A deficiency can lead to anemia, intestinal issues, mood swings, fatigue and other health complications.

Recommended Daily Amounts for Vegans

As vitamin B12 is primarily found in animal products, including poultry, beef, dairy and eggs, it can be difficult for vegans to get the required daily amount on a consistent basis. As a result, this population can safely take higher doses of vitamin B12 than the recommended amount of 2.4 mcg. While the recommended route is to simply consume a diet that is rich in foods containing B12, vegans can also take one B12 supplement daily that includes a minimum of 10 mcg. Alternatively, vegans can also take a once-weekly supplement that equals 2,000 mcg of the vitamin, though this is a nutrient that is more effectively consumed in smaller dose amounts.

Recommended Daily Amounts for Seniors

The recommended 2.4 mcg amount still stands for the senior population. While it's difficult to to become severely deficient in this nutrient as a senior citizen, if it does occur, the aftermath could be traumatic. It could lead to tingling hands and feet, walking difficulties, weakness and mental cloudiness, among other issues. In some cases, a doctor may test you for deficiency and then recommend a supplemental treatment plan that includes oral medication or injections to keep vitamin levels in check. The same holds true for those who suffer from digestive tract concerns. When you take it correctly, it shouldn't take long for your body to absorb the higher levels of vitamin B12. Exactly how much you need over the existing recommended amount is a discussion for you and your doctor. As you learn more about vitamin B12, don't be surprised if your eyes are opened to a long list of the bodily functions it helps to facilitate. Provided that any supplements are recommended and administered by a licensed and trained medical professional, you should be feeling a health boost quicker than you originally thought.

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