B-12 Fact Sheet
Prepared by Shelly Asplin, MA, RD, LMNT, 2010
Top Two Reasons To Consume Adequate B-12:
- Red blood cell production
- Avoiding deficiency symptoms
- Anemia
- Weakness
- Feeling tired
How Much B-12 Per Day?
Recommended Dietary Allowances (RDAs) for Vitamin
|
Age |
Male |
Female |
Pregnancy |
Lactation |
|
0-6 months* |
0.4 mcg |
0.4 mcg |
|
|
|
7-12 months* |
0.5 mcg |
0.5 mcg |
|
|
|
1-3 years |
0.9 mcg |
0.9 mcg |
|
|
|
4-8 years |
1.2 mcg |
1.2 mcg |
|
|
|
9-13 years |
1.8 mcg |
1.8 mcg |
|
|
|
14+ years |
2.4 mcg |
2.4 mcg |
2.6 mcg |
2.8 mcg |
*Adequate Intake
Food Sources
| Sources | B-12 (mcg) | %DV |
| Trout, rainbow, farmed, cooked, 3 ounces | 5.4 | 90.00% |
| Salmon, sockeye, cooked, 3 ounces | 4.9 | 80.00% |
| Beef, top sirloin, broiled , 3 ounces | 2.4 | 40.00% |
| Breakfast Cereals, fortified with 25% B12 (Chex Cereal, 3/4 cup) | 1.5 | 25.00% |
| Yogurt, plain, 1 cup | 1.4 | 25.00% |
| Milk, 1 cup | 0.9 | 15.00% |
| Egg, large, 1 whole | 0.6 | 10.00% |
*DV = Daily Value. DV’s are developed by the FDA to help consumers know how much of a specific nutrient is in a food.
Labs to check B-12 status: B-12
Adapted from the following resources:
-
NIH Office of Dietary Supplements: http://ods.od.nih.gov/factsheets/iron.asp
-
U.S. Department of Agriculture, Agricultural Research Service. 2003. USDA Nutrient Database for Standard Reference, Release 16. Nutrient Data Laboratory Home Page, http://www.ars.usda.gov/main/site_main.htm?modecode=12-35-45-00
Reviewed 2/19/2013
