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The NIH Office of Dietary Supplements, citing Institute of Medicine recommendations, advises that “it is advisable for those older than 50 years to meet their RDA mainly by consuming foods fortified with vitamin B12 or a supplement containing vitamin B12.” This recommendation reflects the fact that 10 to 30% of older adults lose the ability to efficiently absorb naturally occurring B12 from food

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Week 1: Dose: 50mcg Frequency: Once, on a night when you can sleep in the next morning Timing: 2-3 hours before intended sleep Purpose: Assess basic tolerance and response Week 2: Dose: 75-100mcg Frequency: 2-3 times during the week Timing: 1-2 hours before bed Purpose: Establish baseline effective dose During this assessment phase, track sleep quality subjectively and, if possible, with a wearable device that measures sleep stages