1

Commissioned by the National Resource Center on Nutrition & Aging; Written by: Katie Dodd, MS, RDN, CSG, LD, FAND

Introduction

Vitamin B-12 is a water-soluble vitamin that plays an important role in the health of older adults. Vitamin 

B-12 is involved in making DNA, red blood cell formation, and proper nerve function1. While more research

is needed, low vitamin B-12 levels have also been linked to increased bone fracture risk2.

Vitamin B-12 is primarily found in animal products. Older adults who consume very little to no animal 

products are at an increased risk of vitamin B-12 deficiency1

. It is important that this group of individuals 

be mindful to eat foods fortified with vitamin B-12 or take a supplement. 

How Much is Needed?

Older adults do not require more vitamin B-12 than 

younger adults, but absorption of vitamin B-12 may 

decrease with age. 

The RDA is based on an assumption that 50% of 

vitamin B-12 is absorbed in the body. However, 

approximately 10-30% of older adults are unable to 

absorb vitamin B-12 through food sources. Therefore, 

it is recommended that older adults get at least 

half of their vitamin B-12 through fortified foods or 

supplements1

.

It’s important to get the right amount of vitamin B-12. Too little can cause anemia, fatigue, gastrointestinal 

issues, constipation, unintended weight loss, neurological changes, confusion, and soreness of the mouth 

or tongue. If left untreated, vitamin B-12 deficiency can cause permanent nerve damage1

. 

While there is significant risk of vitamin B-12 deficiency with low intake, it is very unlikely that vitamin B-12 

from food and supplementation can cause toxicity. For this reason, there is no set tolerable upper limit 

level (UL) for vitamin B-12. 

Food Sources of Vitamin B-12

Vitamin B-12 is primarily found in seafood, meat, dairy, eggs, and foods fortified with vitamin B-12.

Nutrition Needs for Older Adults: Vitamin B-12

Recommended Dietary Allowances (RDA) 

for Vitamin B-121:

Life Stage

Group Men and Women

14+ years 2.4 micrograms (mcg)

Food source Amount per serving mcg per serving

Clams 3 ounces 84.1

Beef liver 3 ounces 70.7

Fortified nutritional yeast 1 serving 6.0

Salmon 3 ounces 4.8

Tuna 3 ounces 2.5

Fortified cereal 1 serving 1.5

Beef 3 ounces 1.4

Milk (low-fat) 8 ounces 1.2

Yogurt (low-fat) 8 ounces 1.1

Egg 1 large 0.6

Chicken breast 3 ounces 0.3

Food Sources of Vitamin B-123:

Updated February 14, 2020
2

Some older adults are not able to get adequate vitamin B-12 through food alone. Supplementation may 

be needed through a multivitamin or single-vitamin supplement. It is important that older adults work 

with their health care team to determine whether supplementation is needed. 

Strategies to Help Older Adults Optimize Intake Daily 

The following strategies can help older adults optimize their intake of vitamin B-12:

When Shopping:

• Purchase foods naturally high in vitamin B-12, like seafood and meat

• Look for food items fortified with vitamin B-12, like nutritional yeast and cereals

• Read food labels for vitamin B-12 content

During Meal Preparation:

• Breakfast is a good opportunity for high vitamin B-12 foods — from eggs, to cereal, to milk

• Lunch and dinner are good opportunities for high vitamin B-12 foods, like meat

• Include seafood at least two days of the week in menu planning

At the Table:

• Offer beverages with vitamin B-12, such as milk or milk alternatives fortified with vitamin B-12

(read labels for specific brands that fortify with vitamin B-12)

• Provide foods and snacks fortified with vitamin B-12

TAKE HOME MESSAGE:

Vitamin B-12 is an important nutrient for older adults. Many older

adults are unable to absorb vitamin B-12 from food sources.

Additionally, older adults who consume little to no animal

products are at an increased risk for deficiency. Consuming

foods fortified with vitamin B-12 is important for older adults.

REFERENCES

1. Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, 

Biotin, and Choline. Washington, DC: National Academy Press, 1998. https://www.nap.edu/read/6015/chapter/1. Accessed November 19, 2019.

2. ter Borg S, Verlaan S, Hemsworth J, Mijnarends DM, Schols JM, Luiking YC, & de Groot LC. Micronutrient intakes and potential inadequacies of communitydwelling older adults: a systematic review. British Journal of Nutrition. 2015 Apr; 113(8):1195-206.

3. FoodData Central. U.S. Department of Agriculture. https://fdc.nal.usda.gov/. Accessed November 19, 2019.