How much Vitamin B12 (Cobalamin) should I take daily?

Vitamin B12, also known as cobalamin, is an essential nutrient that plays a key role in the normal functioning of the brain and nervous system, and in the formation of blood. It is particularly important in the metabolism of every cell of the human body, especially affecting DNA synthesis and regulation, as well as fatty acid synthesis and energy production.

Key insights from the research papers on the daily intake of Vitamin B12 are as follows:

An Adequate Intake (AI) of 4 µg/day for adults is set based on biomarkers of cobalamin status and observed mean intakes in several EU countries.
For infants and children, extrapolated AIs range from 1.5 µg/day to 4 µg/day, while for pregnancy and lactation, AIs of 4.5 and 5 µg/day are proposed, respectively.
A daily intake of approximately 6 µg of vitamin B12 appears to saturate all the vitamin B12-related variables in Danish postmenopausal women.
Oral supplementation with 500 µg of cobalamin, either sublingually or orally, is effective in correcting cobalamin deficiency.
At least 1000 µg/day of oral cyanocobalamin is needed for pernicious anemia and a mean daily dose of 250 µg for food-cobalamin malabsorption.
The lowest dose of oral cyanocobalamin required to normalize mild vitamin B12 deficiency is more than 200 times greater than the recommended dietary allowance, which is approximately 3 µg daily.

In conclusion, the daily intake of Vitamin B12 varies depending on the individual's age, physiological status, and existing level of deficiency. Adults generally require an Adequate Intake of 4 µg/day, while higher intakes may be necessary for specific populations such as pregnant and lactating women, postmenopausal women, and those with pernicious anemia or food-cobalamin malabsorption. Supplementation with higher doses, ranging from 500 µg to over 1000 µg per day, has been shown to be effective in correcting deficiencies.

How much Vitamin B12 (Cobalamin) should I take daily?

Summary

Sources and full results

Scientific Opinion on Dietary Reference Values for cobalamin (vitamin B12)

The EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA) has set an Adequate Intake for cobalamin at 4 g/day for adults, with AIs for infants, children, and pregnancy and lactation ranging from 1.5 to 5 g/day.

STUDIES ON THE MINIMUM DAILY REQUIREMENT FOR VITAMIN B12. HEMATOPOIETIC RESPONSES TO 0.1 MICROGM. OF CYANOCOBALAMIN OR COENZYME B12, AND COMPARISON OF THEIR RELATIVE POTENCY.

The minimum daily adult requirement for vitamin B12 remains unclear, but a reticulocyte response to 0.1 microgram of cyanocobalamin is sufficient for patients with pernicious anemia in relapse.

Effect of two different sublingual dosages of vitamin B12 on cobalamin nutritional status in vegans and vegetarians with a marginal deficiency: A randomized controlled trial.

Sublingual dosages of 350 g/week (350 g/day) of vitamin B12 are more effective than 2000 g/week (one large oral dose) in improving vitamin B12 nutritional status in vegans and vegetarians with a marginal deficiency.

Effect of 8-week oral supplementation with 3-µg cyano-B12 or hydroxo-B12 in a vitamin B12-deficient population

Oral supplementation with 3-g cyano-B12 increased serum cobalamin more than 3-g hydroxo-B12, but did not reverse low vitamin B12 status in individuals with nutritional deficiency.

Recommended dietary intakes (RDI) of vitamin B-12 in humans.

2 micrograms (1.5 nmol) of cobalamin daily is sufficient for maintaining adequate vitamin B-12 nutriture and a substantial reserve body pool in normal individuals.

Replacement therapy for vitamin B12 deficiency: comparison between the sublingual and oral route.

Both sublingual and oral administration of 500 micrograms of cobalamin effectively correct cobalamin deficiency.

Oral cobalamin (vitamin B12) treatment. An update

Oral cobalamin therapy effectively treats cobalamin deficiency and hematological abnormalities in adult and elderly patients, with doses ranging from 250 to 1000 g/day for pernicious anemia and food-cobalamin malabsorption.

A daily intake of approximately 6 microg vitamin B-12 appears to saturate all the vitamin B-12-related variables in Danish postmenopausal women.

A daily vitamin B-12 intake of 6 microg is sufficient to correct all vitamin B-12-related variables in postmenopausal Danish women.

Evidence regarding the minimal daily requirement of dietary vitamin B12.

The minimal daily requirement of dietary vitamin B12 for an average south Indian adult is 0.5 microgram/day, with an intake of 1.0 microgram/day covering the needs of most individuals and providing a wide margin of safety.

Oral cyanocobalamin supplementation in older people with vitamin B12 deficiency: a dose-finding trial.

The lowest dose of oral cyanocobalamin required to normalize mild vitamin B(12) deficiency in older people is more than 200 times greater than the recommended dietary allowance, which is approximately 3 mug daily.

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