How much B12 should I be taking each day or should I be taking it every other day or something?

The recommended daily intake of Vitamin B12 can vary based on individual dietary habits and absorption capacity. Here are some key points from experts on the matter:

1. Daily Dosage:

   • For general supplementation, 25 to 250 micrograms of cyanocobalamin is commonly advised to maintain adequate B12 levels for most individuals. A daily intake of 50 to 250 micrograms ensures enough B12 status, particularly for those on plant-based diets or those over 50 years old 1.

2. Weekly Option:

   • Alternatively, a higher dose of 2000 to 2500 micrograms can be taken once a week. This is suitable for individuals who prefer less frequent dosing while still covering their B12 needs 1.

3. Absorption Considerations:

   • B12 absorption is more effective when consumed in smaller, frequent doses. Those on fortified foods need to ensure they are consuming them multiple times throughout the day for optimal absorption 2. For instance, if deriving B12 exclusively from fortified foods, it is recommended to have at least two servings spaced three hours apart 2.

4. Different Forms of B12:

   • While cyanocobalamin is the most studied and widely recommended form, methylcobalamin may be preferred by some individuals, particularly those with specific health conditions such as MTHFR mutations or kidney disease. However, dosage recommendations may differ between forms 1.

5. Consulting Healthcare Providers:

   • Always consult with a healthcare provider for personalized advice, particularly if there are dietary restrictions or health conditions that may affect B12 absorption and supplementation needs.

In conclusion, a daily dose of 25 to 250 micrograms or a weekly dose of 2000 to 2500 micrograms of cyanocobalamin is typically effective for maintaining B12 levels for most individuals. Regular monitoring and adjustments may be necessary based on individual health and dietary factors.