How much B12 do we need?

The rda (recommended dietary allowance) for B12 for omnivores aged 14 and up is 2. 4 mcg per day. Since B12 occurs naturally only in animal products, the rda for vegans (who derive the vitamin from fortified foods and/ or supplementation) is 6 mcg per day – more than double the rda for non-vegans. The rda for pregnant women is just slightly higher, at 2.6 mcg per day, and your prenatal multivitamin will contain vitamin B12, so supplementation is usually not necessary unless you have been found to have low B12.