Daily How Much

Most adults need about 2.4 mcg of vitamin B12 per day to keep hair growth and overall health on track.

Most adults with neuropathy receive 500 to 1,500 micrograms of vitamin B12 daily or several times weekly, guided by blood tests and medical care.

Most adult women need 2.4 mcg of vitamin B12 a day, rising to 2.6 mcg in pregnancy and 2.8 mcg while breastfeeding.

Most vegetarian adults need about 2.4 micrograms of vitamin B12 per day, with slightly higher targets during pregnancy and breastfeeding.

Most vegan adults need about 2.4 micrograms of vitamin B12 per day, with higher targets during pregnancy and breastfeeding.

One 8.4 fl oz Red Bull can contains about 5.1 micrograms of vitamin B12, which covers more than a full day for most adults.

One large egg provides about 0.6 mcg of vitamin B12, around a quarter of an adult daily requirement.

A 3-ounce cooked salmon portion usually provides about 2.4 to 4.3 micrograms of vitamin B12, often enough for an adult’s daily target.

One 100 gram serving of cooked chicken breast contains about 0.34 micrograms of vitamin B12, so it gives a modest share of your daily needs.

A 100 g serving of roasted chicken breast usually provides about 0.3–0.5 micrograms of vitamin B12, while chicken liver can reach about 21 micrograms.