One tablet a day, and you are getting the complete all-in-one multivitamins which already comes with 1000 mcg in B12. B12 is very important in support of energy production, red blood cell formation, proper immune system, reduce stress and depression while supporting healthy functioning of body. B12 deficiency may lead to nutrient-related anemia. Vitamin D and Calcium help in the development and maintanance of teeth and bone health. Iron is a vital mineral for health. Insufficient iron represents one of the most common nutrient deficiency, affecting vegans . Zinc is essential in maintaining immune, hair and tissue transfomation. Biotin and beta-carotene help maintain healthy skin, hair, nails, and eyes. Grape seed extracts and hemp seed contain powerful antioxidants that fight off the damaging effects of free radicals. This multivitamin helps in normal function of immune system and the maintenance of healthy bones, hair, skin, nails, cartilage, teeth, gums, proper muscle function including the heart muscle. Produced from natural sources and formulated entirely from animal-free vitamins and minerals. This is a great support to your diet and overall wellness. Best value, simple, convenience and effective.