Your body needs vitamin B-12 for metabolism and the normal function of the nervous system. B-12 also helps make red blood cells that carry oxygen from your lungs to the rest of your body. A blood test can determine B-12 levels in your body. The normal range is between 200 to 900 pg/ml. Levels that are lower than this indicate a deficiency.
Recommendations
The amount of B-12 you need varies according to your gender and age. Males and females ages 14 and older require 2.4 mcg of B-12 per day. The recommended dietary allowance is 1.8 mcg for children ages 9 to 13, 1.2 mcg for ages 4 to 8, and 0.9 mcg for ages 1 to 3. Infants ages 7 to 12 months require 0.5 mcg, and infants 6 months and under require 0.4 mcg. The RDA is 2.6 mcg for pregnant women and 2.8 mcg for breastfeeding mothers.
Tolerable Upper intake Levels
The Institute of Health's Food and Nutrition Board has established tolerable upper intake levels, or UL, for all essential nutrients. The UL value is the highest daily intake of a nutrient that does not cause adverse health effects in most people. However, the Food and Nutrition Board has not established UL for B-12 because no studies show that it is harmful if consumed in large amounts.
Deficiency
Vegetarians who do not consume foods from animal sources are likely to develop low B-12 levels. People with pernicious anemia or intestinal disorders may develop B-12 deficiency because the body cannot absorb B-12 efficiently. A deficiency can lead to megaloblastic anemia, fatigue, poor memory, nerve damage, problems maintaining balance and dementia. If you have B-12 deficiency, you may require B-12 injections or supplements.
Dietary Sources
Poultry, beef, liver and seafood provide B-12. The U.S. Department of Agriculture lists rockfish, crab, salmon and herring as rich seafood selections. B-12 also naturally occurs in milk, yogurt and cheese. If you are a vegetarian, consume products that are fortified with B-12 to avoid a deficiency. These foods include meat substitutes, breakfast cereals, noodles and malted drinks.
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