Vitamin B12 also supports brain function and plays an important role in the metabolism of fatty acids and amino acids. Its deficiency can lead to megaloblastic anemia, neurological problems and cognitive impairment.
Vitamin B12 requirements in children and adolescents
In children aged 1-3 years, the daily requirement is 0.7 µg, then increases to 1 µg in children aged 4-6 years and 1.5 µg in children aged 7-12 years. Starting from the age of 13, the daily requirement in girls and boys is the same as in adults (2 µg).
Vitamin B12 requirements in adults
The daily requirement for adult men and women is 2 µg. For pregnant and breastfeeding women it is slightly higher (2.2 and 2.4 µg, respectively).
Recommended intake of vitamin B12 - children and adolescents
During the first 3 years of life, the recommended daily intake of vitamin B12 is 0.9 µg, increasing to 1.2 µg (aged 4-6) and 1.8 µg (aged 7-12) for older children. During adolescence (aged 13-18), the recommended intake is 2.4 µg for both girls and boys.
Recommended Vitamin B12 Intake - Adults
The recommended daily intake of vitamin B12 is 2.4 µg for adult men and women. For pregnant women, the recommended dose increases to 2.6 µg, and for breastfeeding women, it is 2.8 µg.
Occurrence of vitamin B12 in food
Vitamin B12 is found primarily in animal products. The best sources are meat, fish, seafood, eggs, and dairy products. Organ meats, such as liver, provide significant amounts of the vitamin. For those on a plant-based diet, fortified plant foods, such as soy or oat drinks, are available. Vegans should consider supplementing, as natural vitamin B12 from plants is not sufficiently bioavailable.
