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Fortified cereals and plant-based milk alternatives are also excellent sources, especially for vegetarians and vegans who may struggle to get enough B12

For example, the Vegetarian Nutrition Dietetic Practice Group recommends that vegans consider supplementing with 250 mcg of B12 per day

43 The recommended daily allowance of vitamin B 12 is 35 g/day (2.4 g/day for adults, 1.2 g/day for children up to 8 years of age, and 2.6 g/day for pregnant women and breastfeeding mothers)

PMID 5256224

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How is a B12 injection different from a B12 tablet