Vitamin B12 has many important functions in your body. This vitamin aids in the development of red blood cells and the release of energy from the food you eat. It is also vital for keeping your nervous system healthy. Eating a varied and balanced diet will help you reach your daily B12 requirement. The recommended dietary allowance, or RDA, of B12 depends on your age and lifestyle.
Recommended Allowance
People ages 14 and older require 2.4 mcg of B12 per day. The RDA is 1.8 mcg for ages 9 to 13 and 1.2 mcg for ages 4 to 8. Children ages 1 to 3 require 0.9 mcg per day. Infants 12 months and under require 0.4 to 0.5 mcg. Most people in the U.S. meet the RDA of B12, reports the 1999-2000 National Health and Nutrition Examination Survey.
B12 Deficiency
Strict vegetarians, including pregnant and breastfeeding women who have a vegetarian diet, are likely to develop B12 deficiency. This is because the natural sources of this vitamin are limited to animal foods. Vegetarians who consume dairy products and eggs are also less likely to meet the B12 requirement, reports the Harvard Medical School. Therefore, if you are vegetarian, you may require supplements. If you have a gastrointestinal disorder or pernicious anemia, you are also at risk of developing a deficiency. A B12 deficiency can lead to anemia, irreversible nerve damage, depression and loss of balance.
Meat, Poultry and Seafood
To help meet your daily B12 requirement, eat lean meat, poultry and liver. Top sirloin and corned beef contains 1.4 mcg per 3 oz. serving. Beef liver is particularly rich in B12, providing 70.7 mcg per 3 oz. Chicken contains 13.7 mcg per cup and 1 chicken liver offers 3.3 mcg of B12. Seafoods -- such as clams, oysters, herring, trout and salmon -- are rich B12 sources, notes the U.S. Department of Agriculture.
Dairy And Fortified Foods
In addition to providing B12, dairy foods also contain protein, vitamin D and calcium, which are essential to your health. Select low-fat or reduced-fat varieties of milk and yogurt. Camembert, cottage, ricotta and Swiss cheeses are listed as good dairy sources of B12 by the USDA. A number of foods are fortified with vitamin B12. This is especially important for vegetarians, as this can prevent a deficiency. Fortified foods include ready-to-eat breakfast cereals, meat substitutes and soy products, notes Vegan Health.
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