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Recommended Daily Allowance for Vitamin B12 (RDA) Cobalamin - Daily Intake of Vitamin B12, How Much to Eat

Vitamin B12: Daily Needs

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Recommended Daily Allowance for Vitamin B12

What is Vitamin B12?

Also called cobalamin, vitamin B12 is water soluble, effective in very small doses and the only vitamin to contain essential mineral elements (cobalt). It is stored mainly in the liver and kidneys. This vitamin is not easily absorbed via the stomach, and should be ingested with calcium for optimum effectiveness. Efficient absorption of cobalamin is hindered by an impaired thyroid. This vitamin is not available in a strict vegetarian (vegan) diet and must be taken in the form of B12-fortified foods or supplements.

Functions of Vitamin B12 in Diet

Cobalamin makes healthy red blood cells - hence known as the anti-pernicious anemia vitamin - and protects the nerve insulator myelin which promotes the transmission of messages between nerve cells to enable us to see, hear, move and more.

Vitamin B12: Recommended Daily Allowance (RDA)

US RDA: Women: 2.4mcg/day Men: 2.4mcg/day
EU RDA: 2mcg

People Who Need More Vitamin B12 in Diet

People with an increased need of cobalamin include:

- Vegans or other strict vegetarians
- Heavy drinkers
- Women just prior to/during menstruation
- Users of birth-control pill
- Users of sleeping pills

Recommended Daily Allowance for Vitamin B12

US RDA: Women: 2.4mcg/day Men: 2.4mcg/day
EU RDA: 2mcg

Nutrition Resources About Vitamin B12

Food Sources
Health & Weight Benefits

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