Am I taking too much B12?

How much vitamin B12 do I need?
The amount of vitamin B12 you need each day depends on your age. Average daily recommended amounts for different ages are listed below in micrograms (mcg).

Life Stage Recommended Amount
Birth to 6 months 0.4 mcg
Infants 7–12 months 0.5 mcg
Children 1–3 years 0.9 mcg
Children 4–8 years 1.2 mcg
Children 9–13 years 1.8 mcg
Teens 14–18 years 2.4 mcg
Adults 2.4 mcg
Pregnant teens and women 2.6 mcg
Breastfeeding teens and women 2.8 mcg

What foods provide vitamin B12?
Vitamin B12 is found in a wide variety of animal foods. Plant foods have no vitamin B12 unless they are fortified. You can get recommended amounts of vitamin B12 by eating a variety of foods including the following:

Fish, meat, poultry, eggs, milk, and other dairy products contain vitamin B12.
Clams, oysters, and beef liver are some of the best sources of vitamin B12.
Some breakfast cereals, nutritional yeasts, and other food products are fortified with vitamin B12.
To find out if a food has added vitamin B12, check the Nutrition Facts label external link disclaimer. Manufacturers are not required to list vitamin B12 on the label if a food naturally contains this vitamin.

Source: National Institutes of Health
Office of Dietary Supplements