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Daily Requirement of Vitamin B12 (Cobalamin):

The Dietary Reference Intake (DRI), or daily requirement, for Vitamin B12 (Cobalamin) is as follows:

0.4 ug/day for infants 0-6 months
0.5 ug/day for infants 7-12 months
0.9 ug/day for children 1-3 years
1.2 ug/day for children 4-8 years
1.8 ug/day for children 9-13 years
2.4 ug/day for females 14 and older
2.4 ug/day for males 14 and older

During pregnancy, the DRI is increased to 2.6 ug/day, and during lactation, 2.8 ug/day.

Dietary Sources of Vitamin B12 (Cobalamin):

Vitamin B12 (Cobalamin) can be obtained only from foods that come from animal sources in protein-bound forms, in foods that are fermented where bacteria creates it, such as miso, or in some fortified foods. Many multi-vitamin or B vitamin supplements also supply the daily required amount of vitamin B12.

Because vitamin B12 is only found in animal sources, vegans may need to take a supplement to get enough cobalamin..

To make sure that you are getting sufficient vitamin B12 in your diet, be sure to include the following foods that are good dietary sources of Vitamin B12.

Meat Sources: Organ meats are the richest dietary sources of vitamin B12, including organ meats such as liver, kidney, pancreas, and heart, Lean beef and lean meats such as poultry are also good sources.

Seafood Sources: Various types of seafood are good sources of cobalamin, particularly bivalve mollusks (shellfish) such as clams and oysters. Tuna is another good source.

Dairy Sources: All dairy foods, such as milk, milk products, cheeses, cottage cheese, and yogurt supply vitamin B12.

Fermented Soy Sources: Fermented soy products, such as miso also contain vitamin B12.

More Information:

Vitamin B12 (Cobalamin) Overview

Vitamin B12 (Cobalamin) Benefits, Functions, Signs of Deficiency