https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/

How much vitamin B12 do I need?

Adults (aged 19 to 64) need about 1.5 micrograms a day of vitamin B12.

If you eat meat, fish or dairy foods, you should be able to get enough vitamin B12 from your diet.

But as vitamin B12 is not found naturally in foods such as fruit, vegetables and grains, vegans may not get enough of it.

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www.WebMD.com

https://www.webmd.com/healthy-aging/what-to-know-about-vitamin-b12-dosage-for-older-adults

Dosages for Older People

When you’re in your 60s, you should be getting around 2.4 micrograms of B12 a day.

Not only does this mean consciously eating foods that contain vitamin B12 but it also means that you should ingest this vitamin as a supplement. By taking supplements, you will ensure that your body absorbs vitamin B12. Additionally, you cannot overdose on B12, so don’t worry about taking too much.

Some examples of foods rich in vitamin B12 include:

Fortified cereals

Eggs

Ham

Chicken breast

Rainbow trout

Beef liver

Cooked Clams

Yogurt

Cheese

Milk

Haddock

Salmon