How Much Vitamin B12 Should You Take a Day?
Vitamin B12 is essential for many bodily functions. Vitamin B12 is important for creating red blood cells, for helping nerves to function, and for synthesizing DNA.1 A deficiency in vitamin B12 can lead to things like anemia, fatigue, weakness, and more.1 Fortunately, it’s available in many foods we eat, and it’s included in multivitamins and other supplements. So how much vitamin B12 should we be getting each day? Read on to learn about the recommended doses of vitamin B12, how to get it in your diet, and whether you should consider a supplement.
|Food||Micrograms (mcg) per serving|
|Cooked clams, 3 ounces||84.1|
|Cooked beef liver, 3 ounces||70.7|
|Cooked sockeye salmon, 3 ounces||4.8|
|Nutritional yeasts, fortified||2.4|
|Cheeseburger, double patty with bun||2.1|
|Low-fat milk, 1 cup||1.2|
|Low-fat yogurt, 8 ounces||1.1|
|Swiss cheese, 1 ounce||0.9|
|Beef taco, 1 taco||0.9|
|Breakfast cereals, fortified||0.6|