Vitamin B12 - wowtamins Nutrient Guide

What is the significance of vitamin B12 for children and adults?

Vitamin B12 refers to a group of water-soluble, highly complex vitamins called cobalamins, which perform a wide range of functions in our bodies. The best-known representatives of this essential nutrient are the biologically inactive form cyanocobalamin and the biologically active form methylcobalamin.

Vitamin B12 is produced by bacteria found, among other places, in the intestines of animals and humans. However, the nutrient can no longer be absorbed in our own digestive tract. Therefore, animal products in particular are the best way to meet our daily requirements.

Contrary to what is often assumed, an insufficient supply of vitamin B12 occurs not only among people who follow a vegetarian or vegan lifestyle, but just as often among meat eaters [1].

Vitamin B12 contributes

• to normal energy-yielding metabolism
• to the normal functioning of the nervous system
• to normal homocysteine metabolism
• to normal psychological function
• to the normal formation of red blood cells
• to the normal functioning of the immune system
• to the reduction of tiredness and fatigue
• and has a role in the process of cell division

How much vitamin B12 do children need?

The German Nutrition Society (DGE) has published the following estimated values, which should be sufficient for an adequate intake with Vitamin B12 for children to be sufficient.

Infants

• 0 to under 4 months: 0.5 µg
• 4 to under 12 months: 1.4 µg

Children

• 1 to under 4 years: 1.5 µg
• 4 to under 7 years: 2.0 µg
• 7 to under 10 years: 2.5 µg
• 10 to under 13 years: 3.5 µg
• 13 to under 15 years: 4.0 µg

Adolescents and adults: 4.0 µg

Pregnant women: 4.5 µg

Breastfeeding women: 5.5 µg

Estimated values for an adequate intake, as of 03/2024 [2]

There is currently little data on the vitamin B12 status of children in Germany. However, among children aged 6 to 11, average intake appears to be above the recommended estimated values [3].

As long as a child consumes animal products several times a day, their intake is generally adequate. Children who mainly eat a plant-based diet or have impaired digestion may develop an inadequate intake in the long term.

Because our liver stores large amounts of vitamin B12, which can last for several years, an inadequate intake usually develops gradually and therefore often goes undetected. A simple blood test for Holo-transcobalamin (active vitamin B12) provides quick clarity.

Where is vitamin B12 found?

Vitamin B12 is found in most animal products, including meat, fish, eggs, and dairy products. It is an essential nutrient that we must obtain through our diet.

Meat & fish (per 100 g)

• Pork liver – 39.0 µg
• Baltic herring – 11.0 µg
• Kipper – 9.7 µg
• Mackerel – 9.0 µg
• Herring – 8.5 µg
• Tuna – 4.3 µg
• Redfish – 3.8 µg
• Pollock – 3.5 µg
• Beef 2.0 µg
• Schnitzel – 1.0 µg
• Chicken – 0.4 µg

Dairy products & eggs (per 100 g)

• Camembert – 3.1 µg
• Edam – 2.1 µg
• Egg – 1.9 µg
• Brie – 1.7 µg
• Whole milk – 1.5 µg
• Quark – 0.9 µg

Vitamin B12 content in various foods [4]

The daily vitamin B12 requirement can easily be met through two to three
meals containing meat, fish, dairy products, or eggs. Due to the special digestive processes involved, vitamin B12 is better absorbed through several small meals rather than one large meal.

Although there are also individual plants containing vitamin B12, they generally contain unusable forms of the vitamin or analogs (chemically similar molecules without a comparable effect) that may even negatively affect vitamin B12 status [5].

Children and adults who eat a predominantly plant-based diet should therefore supplement their diet with a vitamin B12 supplement such as our Vitamin B12 Spray . Since this nutrient is produced by bacteria rather than animals, finding vegan products is not a problem either.