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Each day, adults should aim for consuming approximately 2.4 micrograms of B12, says Mayo Clinic

your body will use what it needs and harmlessly eliminate the rest

Vitamin B12, Proceedings of the Third European Symposium on Vitamin B12 and Intrinsic Factor

[16] [41] : 972 However, looking at the same scientific evidence, the European Food Safety Authority (EFSA) sets adequate intake (AI) at 4.5 g/d for pregnancy and 5.0 g/d for lactation

This becomes particularly important for athletes following rigorous training schedules or participating in multi-day events

Up to 50% improvement in cognitive performance and mood-related symptoms has been reported in patients treated with B12 injections, especially in those with mild deficiency