| Vitamin B12 | 1446.00000000000 | Vitamin B12 | Vitamin B12 | V | English | Nutrition | Child (0-12 years);Teen (13-18 years) | NA | Digestive system | Healthy living and prevention | Caregivers
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First nations | NA | | 2022-03-29T04:00:00Z | | | | | | 8.10000000000000 | 58.7000000000000 | 349.000000000000 | | Flat Content | Health A-Z | <p>Discover the role of vitamin B12 in the body, and how to get enough in your diet.</p> | <h2>What is vitamin B12 and what does it do?</h2><p>Vitamin B12 works with vitamin B9, also known as <a href="https://www.aboutkidshealth.ca/Article?contentid=1449&language=English">folate</a>, to make new cells. Vitamin B12 also helps make healthy blood cells and keeps nerves working properly. It’s also an important nutrient for brain development in babies.</p> | | <h2>Key points</h2><ul><li>Vitamin B12 is mostly found in <a href="https://www.aboutkidshealth.ca/Article?contentid=1439&language=English">protein foods</a>.</li><li>Vegans may need to take vitamin B12 supplements or foods fortified with vitamin B12.</li><li>Pregnant and breastfeeding women need more vitamin B12 than other women.</li></ul> | <h2>Sources of vitamin B12 and how to get enough</h2><p>Animal products, such as meat, fish, and eggs, contain vitamin B12. Vitamin B12 is not present in plant foods (apart from some forms of algae), so people on a vegan diet need to obtain it through fortified foods (example: nutritional yeast) and supplements.</p>
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<img src="https://assets.aboutkidshealth.ca/akhassets/INM_NRC_track1-8-1_illustration_food_B12.jpg" alt="Milk products and alternatives and meats and alternatives containing Vitamin B12" /> </figure>
<h2>How much do we need?</h2><h3>Vitamin B12 recommendations*</h3><table class="akh-table"><thead><tr><th>Age</th><th>Amount per day (micrograms [µg]/day)</th></tr></thead><tbody><tr><td>Birth – 6 months</td><td>0.4 µg</td></tr><tr><td>7 – 12 months</td><td>0.5 µg</td></tr><tr><td>1 – 3 years</td><td>0.9 µg</td></tr><tr><td>4 – 8 years</td><td>1.2 µg</td></tr><tr><td>9 – 13 years</td><td>1.8 µg</td></tr><tr><td>14+ years<br> During pregnancy<br> During breastfeeding </td><td>2.4 µg<br> 2.6 µg<br> 2.8 µg</td></tr></tbody></table><p>
<em>*These recommendations are presented here simply as a guide to help you make informed food choices.</em></p><h3>How much vitamin B12 can I find in a serving of food?</h3><table class="akh-table"><thead><tr><th>Examples of food sources</th><th>Amount of vitamin B12 (µg)</th></tr></thead><tbody><tr><td>2.5 oz sardines, canned</td><td>7 µg</td></tr><tr><td>2.5 oz beef (lean), cooked</td><td>1.9 µg</td></tr><tr><td>2 large eggs, cooked</td><td>1.6 µg</td></tr><tr><td>2.5 oz veggie/soy burger</td><td>1.5 µg</td></tr><tr><td>1 cup (250 mL) milk</td><td>1.2-1.4 µg</td></tr><tr><td>2.5 oz turkey, cooked</td><td>1.0 µg</td></tr></tbody></table><h2>Especially important for…</h2><h3>Individuals following a vegan diet and women who are pregnant or breastfeeding</h3><ul><li>People who are vegan may not get enough vitamin B12. Vegans require a source of vitamin B12 either from foods fortified with vitamin B12 or a supplement (tablet or liquid).</li><li>Women who are pregnant or breastfeeding need more vitamin B12 than other women. It is recommended to consult your health-care provider.</li></ul><p>
<a target="_blank" href="https://assets.aboutkidshealth.ca/akhassets/INM_NRC_track1-8-1_micronutrients_pdf.pdf">Print-Friendly Version</a></p> | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | https://assets.aboutkidshealth.ca/akhassets/INM_NRC_track1-8-1_illustration_food_B12.jpg | Vitamin B12 | | False | | | | | | | | |
