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Adults usually start with 1000 mcg (1 mg) of vitamin B12

Perform Better with B12 The most reliable performance signal from B12 supplementation appears when correcting an existing deficiency rather than supplementing on top of adequate baseline

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Pickart, L., et al

The foods highest in vitamin B12 are: Organ meats, such as beef and chicken liver Wild-caught fish, including salmon, herring, mackerel, tuna, trout and sardines (also great sources of other vital nutrients, like omega-3 fatty acids) Organic dairy products, including probiotic-rich yogurt or raw milk Pasture-raised poultry, including turkey or chicken Grass-fed beef and lamb When its not possible to get enough vitamin B12 from your diet, perhaps due to genetic conditions or taking necessary medications, someone might choose to boost intake of vitamin B12 in several ways other than receiving injections

High-dose B vitamin supplementation and cognitive decline in Alzheimer disease: a randomized controlled trial