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Vitamin B12    See images

Overview | Recommendations | Side Effects | Food Sources

Recommendations

Recommended daily allowances (RDAs) are defined as the levels of intake of essential nutrients that, on the basis of scientific knowledge, the Food and Nutrition Board judges to be adequate to meet the known nutrient needs of practically all healthy persons.

The best way to get the daily requirement of essential vitamins is to eat a balanced diet that contains a variety of foods from the food guide pyramid.

Since vitamin B12 comes primarily from animal products, people following a strict vegetarian diet ( i.e., not consuming eggs or dairy products) may require vitamin B12 supplements. Non-animal sources of vitamin B12 exist, but are highly variable in their B12 content, and are therefore unreliable sources.

Specific recommendations for each vitamin depend on age, gender, and other factors (such as pregnancy). The U.S. Department of Agriculture has a PDF file that lists these recommendations.

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