Vitamin B-12 is an essential nutrient that supports the development and function of the nervous system, helps the formation of red blood cells, and assists in the body’s production and function of a variety of hormones and biochemicals. The recommended dietary allowance, or RDA, of vitamin B is measured in micrograms, or thousandths of a milligram. Milk is a valuable source of vitamin B-12.
Meeting Daily Needs
The RDA of vitamin B-12 for most people age 14 and over is 2.4 micrograms. Pregnant women should get 2.6 micrograms a day, while lactating women should consume 2.8 micrograms daily. Children between 1 and 3 years need 0.9 micrograms of B-12; at 4 to 8, 1.2 micrograms; and from 9 to 13, 1.8 micrograms.
B-12 Content in Milk
One cup of whole milk with 3.25 percent fat contains 1.10 micrograms of B-12; 1 cup of 2-percent-fat milk contains 1.29 micrograms of B-12; 1 cup of 1-percent-fat milk contains 1.15 micrograms of B-12; and 1 cup of nonfat milk contains 1.22 micrograms of B-12. Two cups of nonfat milk a day is enough to meet most adults' B-12 needs.