A healthy person who has no reason to suspect malabsorption can do just fine on diet (as long as they are not a vegan) and with a multivitamin as insurance.

People who have symptoms or are over 50 should consider at least 1000 mcg at a time, because some degree of malabsorption is common by that time. Less than 1000 is not recommended if any degree of malabsorption is present, because it may progress to severe malabsorption due to true pernicious anemia (lack of intrinsic factor).

In my opinion 250 mcg is not a very good dose. It certainly won't hurt someone without malabsorption, but it is way more than a person without severe malabsorption needs, yet it is not enough for a person with severe malabsorption to build stores or even be certain of getting any benefit at all.

Yes, nutrients and notes, if for no other reason than "just in case."

rose