Vitamin B12 for Lactation (19–30)
Lactation (19–30)
2.8 µg/day
17% higher than the adult-male baseline (2.4 µg).
Top food sources of vitamin b12
| Food | Per 100g | % of RDA | |
|---|---|---|---|
| Clams · cooked | ~99 µg | 3532% | |
| Beef liver · cooked | ~71 µg | 2521% | |
| Salmon · cooked | ~4.5 µg | 160% | |
| Tuna · cooked | ~2.4 µg | 84% | |
| Eggs · hard-boiled | ~1.1 µg | 40% |