It is fairly easy to quickly reach the recommended dietary allowance (RDA), which is 2.4 mcg for adults 19 and over (and higher for pregnant and breastfeeding women)—especially if you are adding supplements to your diet. However, you don’t need to worry about surpassing the RDA because with a water-soluble vitamin such as B12, your body uses what it needs, and the rest is flushed out through your urine.

Is 2.4 mcg really enough? It’s not clear, with some studies showing that up to 10 mcg per day may be needed to maintain maximal plasma B12 concentrations. But do we need to maintain high B12 plasma levels to maintain health? That’s a question that we need to answer still. Nevertheless, what does 2 or 10 mcg look like in food? 1 large egg gets you 0.5 mcg, a 3 oz serving of farmed Atlantic salmon gets you 2.4 mcg, the same serving of sockeye salmon gets you 3.8 mcg, and a 4 oz serving of beef liver gets you a whopping 67 mcg. The upper limit for B12 intake is up to 1000 mcg per day, which would be in a supplement, so it’s virtually impossible to overeat B12 in food. If you are supplementing, consult your healthcare provider and read the label to ensure you aren’t getting more than 1000 mcg per day.


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