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B-12 Fact Sheet

Prepared by Shelly Asplin, MA, RD, LMNT, 2010

Top Two Reasons To Consume Adequate B-12:

  1. Red blood cell production
  2. 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:

Reviewed 2/19/2013