While relatively few younger adults are deficient in B12, up to 20% of adults over the age of 60 have less than optimal blood levels of this nutrient ( 10, 11).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. (85 g) of beef for dinner (2.4 mcg of B12), you would consume more than double your daily B12 needs ( 7, 8, 9). Most people meet this requirement through diet.įor example, if you ate two eggs for breakfast (1 mcg of B12), 3 ounces (oz.), or 85 grams (g), of tuna for lunch (2.5 mcg of B12), and 3 oz. 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 ( 1). 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 micrograms (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.
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