Vitamin B12 dosage for adults and children

You may know your body is a complex and a powerful machine, luckily capable of regulating all its functions by itself. But your assignment is to deliver all the necessary vitamins and minerals, which assist your body to function effectively. Thus, it would be best if you have consumed the proper doses of vitamins that meet your body’s needs.

Vitamin B12:

Vitamin B12 is a water-soluble, novel micronutrient that is involved in various body metabolisms. It contains cobalt mineral, therefore, also known as Cobalamin. Your body synthesizes healthy red blood cells, nerve cells, DNA with the aid of vitamin B12. Vitamin B12 is the main player in the development and functioning of the nervous system and helps to lower the high homocysteine level in your body.Methylcobalamin and 5-Deoxyadenosylcobalamin are active forms of it.

You may get it from animal products such as; meat, fish, cheese, milk, eggs, etc. You are less likely to experience its deficiency because the body stores it for up to 4-years. Its dearth also happens when your gut does not hold intrinsic protein that binds with vitamin B12 and facilitates its absorption. Hence, don’t forget that vitamin B12 deficiency negatively affects your body. You can meet your body’s requirements by taking a suitable dosage of vitamin B12 from foods and supplements. 

However, let’s together find out the right dosage of vitamin B12 for children and adults.

Vitamin B12 Dosage for Children:

The Food and Nutrition Board (FNB) at the National Academies of Sciences, Engineering, and Medicine suggested the dosage for vitamin B12 and other nutrients.

The Recommended Dietary Allowances (RDAs) of vitamin B-12 for children are listed below;

    • Babies from birth to 6-month-olds; 0.4 mcg
    • Babies from 7-12-month-olds; 0.5 mcg
  • Children from 1-3-year olds; 0.9 mcg
  • Children from 4-8-year olds; 1.2 mcg
  • Children from 9-13-year olds; 1.8 mcg


Vitamin B12 Dosage for Adults:

According to recommended dietary allowance, the general dosage for vitamin B12 for more than 14-year-olds is 2.4 mcg.

You can easily obtain this dosage from your healthy diet. However, your body only absorbs a small percentage of vitamin B12; for example, if you take a 250 mcg B12 supplement, you may hardly absorb 5 mcg of B12 vitamin.

People over 50-years-old are more likely to experience vitamin B12 deficiency, and almost 62% of people above 65 have a lower level of nutrients in the blood. When you are getting old, your body efficiency reduces gradually. In older people, their body produces less stomach acid (hydrochloric acid) and intrinsic protein that is important for vitamin B12 absorption. Thus, older adults are present at a high risk of vitamin deficiency. Older people should use supplements and fortified food to fulfill body requirements to overcome this dilemma.

Pregnant women:

During pregnancy, the baby is nourished by its mother, and its growth depends on the mother’s foods. Hence, pregnant women should take more vitamin dosages than ordinary people.

Research showed that vitamin b12 deficiency in mothers induces premature birth and baby are delivered with neural tube defects.

Therefore, RDI suggested a 2.6 mcg dosage of vitamin b12 in pregnant women and is fulfilled by using a healthy diet and maternal supplements.


Breastfeeding women:

After birth, the baby is nourished through mother milk, and its growth occurs. And breastfeeding women consume more vitamins and minerals than pregnant women.

The recommended dietary allowance (RDIs) for lactating women is a 2.8 mcg dose of b12 vitamin.


The Recommended Dietary Allowances for Children and Adults

Table: 1

Age  Recommended dosage (mcg)
Birth to six-months old 0.4
7-12 months old 0.5
1-3 years old 0.9
4-8 years old                             1.2
                  9-13 years old                             1.8
                Over 14 years old                             2.4
              Pregnant women                             2.6
              Lactating women                             2.8



Vitamin B12 is the main player in your body in regulating metabolism and functions. So, you need to know the proper dosage of vitamin B12 that fulfills your body’s demands. The suitable dosage of vitamin B12 for children is between 0.4-1.8 mcg; for adults is 2.4 mcg; for pregnant women is 2.6 mcg and for lactating women is 2.8 mcg. This requirement is met through a dense-nutrient diet and supplements.


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