How much B12 Should I Take?

There are multiple deficiencies that people deal with around the world. A major reason for these deficiencies is the inadequate nutrients available in our food items. Most of the produce in today’s times are made with manual intervention and hybrid techniques. This impacts the benefits that we reap from our food. One such common deficiency is that of vitamin B12. So you must be thinking in your head ‘How much B12 should I intake?’ We shall be giving you an answer to this question below.


There are various vitamins that our body requires to function efficiently and at its best. These vitamins ensure that we have healthy skin, hair and organ functions. Like every other nutrients we totally depend on our diet for vitamin intake as well. In today’s times where we all believe in instant food and on the go life. It maybe difficult to get all the vitamins from our food items. The imbalance that is caused due to less intake of nutrients vis a vis the required quantity is called deficiency. There are many deficiencies that have become common over the past few years. Vitamin B12 deficiency is amongst the top few widely spread deficiencies.

Functions of Vitamin B12

Each nutrient required in our body has some function or purpose that it helps in. Some of these nutrients play a vital role and may be required for multiple reasons in our body. Like we proteins are the building blocks of our body because they are required for varied functions. Similarly vitamin B12 is required for various functions in our body.

  • Production of DNA – Yes that is correct. Vitamin B12 helps in creation of your bodies DNA. One of the integral part of your genetic material.
  • Production of Red blood cells – Along with the folic acid also called as vitamin B9, vitamin B12 helps create the red blood cells in our body. Reduction in these cells can be extremely damaging to the body.
  • Regeneration – B12 deficiency can impact regeneration of cells in vital parts of our body. The respiratory tract, gastrointestinal lining and bone marrow are some of parts that get regenerated with the help of B12.
  • Supporting Spinal Cord and nervous system – In addition to creation and regeneration vitamin B12 is required to help your spinal cord and nervous system healthy.
  • Reduction of stress and brain shrinkage – Vitamin B12 deficiency can increase the stress levels in your body and can also prevent your brain from functioning normally.
  • Protection from heart diseases – This b complex vitamin helps maintain healthy cholesterol levels in your body which in turn helps in keeping your heart healthy. B12 deficiency can have a toll on your heart’s health.
  • Protection from amnesia and cancers – A couple of types of cancers and amnesia can be prevent if your body has sufficient quantities of vit B12.

You now understand the importance of B12 in your body and the various areas that it can impact in. Let us now look at how to combat the vit B12 deficiency.

B12 daily dosage recommendations

So now time to answer the big question. ‘How much vitamin B12 should I take?’ You may be wondering after reading the above functions that your body would be requiring humongous quantities of this vitamin. That is not entirely true. However just so that you know, unlike some of the nutrients your body is unable to produce B12. This means you are depended on your food to provide sufficing quantities of this vitamin.

Let’s now talk about the to the quantity of this nutrient that you should consume to avoid deficiency. This varies depending your age group and whether you have a baby thriving on you or no. For an average individual above the age of 14 years the required quantity is 2.4 micrograms daily. If you are pregnant than it needs to be 2.6 micrograms. For breastfeeding mothers the requirement is 2.6 micrograms to avoid deficiency of vitamin B12.

Sources of B12

You now know why your body needs vitamin B12 and you also understand the role that this vitamin plays in your body. Let us tell you where can you body get vitamin B12 from.

  • Shell Fish – The top on the list for sources of B12 is the shell fish. It also gets you loads of iron.
  • Beef – Another rich source is beef. This red meat gives you adequate quantities to survive through the day.
  • Milk and products – Dairy products such as milk by itself, raw cheese or cottage cheese are some vegetarian options for vitamin B12. They may not have as much B12 as their meat counterparts but will still be good enough.
  • B12 Supplements – Like with most nutrients if you cannot get the required quantities from your daily food items than you could start the supplements to ensure that your body gets what is necessary.


A balanced diet with all essential nutrients is extremely important to keep our bodies in good shape. You should pay special attention to those nutrients that your body cannot generate and is depended on your food items to get them. Since you have looked at the impact of not having enough vitamin B complex dosage everyday, try including it consciously in your diet.


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