HOW MUCH, AND WHAT TYPE, DOES A GROWN UP REQUIRE?
According to the National Institutes of Health (NIH), the average daily U.S. Recommended Dietary Allowance (RDA) is:
• individuals age 14 and older – 2.4 mcg;
• for adult and adolescent pregnant females – 2.6 mcg
• for adult and adolescent lactating females – 2.8mcg.
Individuals over 50 years should take vitamin B-12-fortified foods, or intake a vitamin B-12 supplement – 25-100 mcg per day has been used to preserve vitamin B-12 levels in aged people.
Dr. Weil prescribes consuming 50 mcg as part of a B-Complex containing a complete range of B vitamins, which include biotin, riboflavin, thiamin, B12 and niacin.
HOW MUCH DOES A CHILD REQUIRE?
The NIH recommendations:
• infants 0-6 months, 0.4 mcg
• infants 7-12 months, 0.5 mcg
• toddlers 1-3 years, 0.9 mcg
• children 4-8 years, 1.2mcg
• children 9-13 years, 1.8 mcg.
HOW DO YOU ACQUIRE ENOUGH VITAMIN B-12 FROM FOODS?
Foods derived from animals are the finest food sources of vitamin B-12, including dairy products, eggs, meat, fish, poultry, and shellfish.