Our daily nutrition intake should contain particular vitamin B12 to regulate vital body processes and contribute to a healthy and risk-free life, which isn’t achievable with B12 deficiency. Also, the required B12 intake varies depending on several factors. So, read through to learn about daily vitamin B12 requirements for varying age groups.
Signs of Vitamin B12 Deficiency
If you experience the following symptoms daily, you may be vitamin B12 deficient. So, reach out to your healthcare provider for consultation and consume foods rich in vitamin B12.
- Jaundice/pale skin
- Swollen and red tongue
- Depression and anxiety
- Bad vision
- Fatigue and mood swings
- Ulcers in mouth
- Muscle weakness or numbness
- Loss of appetite
- Constipation or diarrhea
- Memory loss
Amounts of Vitamin B12 Needed Per Day
The daily dosage of this water-soluble vitamin depends upon your age, gender, and specific reasons for intake. Though your body stores it for several years, developing a deficiency is not usual. However, around 26% of the population lacks the recommended levels of B12. If you struggle with taking supplements orally, you may want to consider getting vitamin IV. These treatments deliver vitamins directly to the bloodstream so that none are lost in the digestive process. Additional vitamins can be added to treatments, allowing you to supplement multiple vitamins at once to fuel your body.
Here are the suggested dosages for various groups of individuals:
- Adults under the age of 50:
For individuals under 50 years, it is suggested to consume at least 2.4 micrograms of B12. However, a healthy person belonging to this group intakes double the RDI. Hence, there is no need to take additional B12 supplements. But, if you associate with the following categories, then it is recommended to add B12 tablets/drinks to your diet:
- Vegan or vegetarian
- Have gastrointestinal disorders
- Consume alcoholic beverages daily
- Undergone surgery on the digestive tract
- Take acid-reducing medicines
- Adults over the age of 50:
Since older people are more prone to B12 deficiency because of the low production of stomach acid, it is necessary to eat food with higher vitamin B12 attentively. Also, they must meet the B12 requirement by consuming supplements and fortified foods. Some studies show that older people require about 1000 mcg of vitamin B12 to balance B12 levels.
- Pregnant women:
Pregnant women generally require more than usual vitamin B12 for the development of the child. Also, a low level of this vitamin in the mother may lead to congenital disabilities in the newborn. The recommended daily intake for expecting mothers is 2.6 mcg. Prenatal vitamin or B12-rich diet helps reach these levels.
- Breastfeeding women:
They require slightly more B12 than pregnant women, 2.8 mcg, because vitamin B12 deficiency in infants causes complications in development.
- Vegetarians or vegans:
For people who have a plant-based diet, it is challenging to meet the RDI because plant products are not rich in vitamin B12. Therefore, if you are a vegan or a vegetarian, you should consume doses of up to 6 mcg B12. For this purpose, take vitamin B12 supplements for additional intake.
Over dosage of vitamin B12
There is no overdosage of vitamin B12 because it is water-soluble, and a substantial amount of B12 does not pose any life-threatening situations. However, taking high doses may result in several complications like:
- Diarrhea, nausea, or vomiting
- Headache, dizziness, or fatigue
The conclusion is that the human body needs varying levels of vitamin B12 in different lifestyles and ages. Thus, it is advised to recognize the body’s demand and provide the vitamin B12 doses according to the RDI.