The RDA for B-12 is 2.4 mcg per day. While B vitamins are water-soluble and therefore will not build up in your system, I wouldn't recommend mega dosing. Don't forget that you also obtain B-12 from animal foods (meat, chicken, fish, dairy products and eggs) and fortified foods. Unless you are a vegan, you are probably obtaining adequate B-12 from your diet alone, although B-12 absorption does decline with age. If you do take B-12 supplements I recommend taking them as part of a B-vitamin complex as the B vitamins work synergistically. Most B-complexes will supply between 25 and 100mcg of B-12.
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