Vitamin B12: What is it & How Much do You Need?
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Vitamin B12 is a well-renowned nutrient that is an essential diet element. Learn more about how to incorporate it in your diet.
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Vitamin B12, also known as Cyanocobalamin, is an essential nutrient as it plays an important role in various functions in your body. It helps support energy production and supports nervous system function and red blood cell production. It’s an important vitamin to keep an eye on for vegetarians and vegans, as it is only found in animal foods.
Functions of Vitamin B12:
Energy
B12 is part of the B group collection of vitamins, which help the body convert food into energy. Also referred to as B complex vitamins. All B vitamins are water soluble, meaning that once the body uses these vitamins, any leftover leave the body through the urine without storing it.Production of red blood cells
Vitamin B12, together with vitamin B9, otherwise known as folate or folic acid, work together to help make red blood cells. This is important as red blood cells carry oxygen around the body.How much vitamin B12 do you need?
The amount of vitamin B12 you need each day depends on your age as well as any dietary restrictions. According to the Australian Nutrient Reference Values, the recommended dietary intakes are the same for women and men aged 19 to 70, at 2.4 micrograms (mcg) a day.
This goes up to 2.6 mcg per day for pregnant women and 2.8 mcg per day for breastfeeding women. Those who may need to ensure they are getting enough vitamin B12 include older adults, pregnant women, and those on a vegan or vegetarian diet.
Older people experience a reduction in stomach acid production as they age, affecting their absorption of vitamin B12. It’s particularly important for those who are vegan or vegetarian and are breastfeeding or pregnant to ensure they meet the increased intake of vitamin B12.
How much Vitamin B12 do children need?
|
Age |
AI (Average intake) |
|
Infants |
|
|
0-6 months |
0.3 mg/day |
|
7-12 months |
0.4 mg/day |
|
Children |
RDI (Recommended dietary intake) |
|
1-3 years |
0.5 mg/day |
|
4-8 years |
0.6 mg/day |
|
Boys |
|
|
9-13 years |
0.9mg/day |
|
14-18 years |
1.3 mg/day |
|
Girls |
0.9 mg/day |
|
Boys |
1.1mg/day |
How much Vitamin B12 do adults need?
|
Men |
RDI |
|
19-30 years |
1.3 mg/day |
|
31-50 years |
1.3 mg/day |
|
51-70 years |
1.3 mg/day |
|
>70 years |
1.6mg/day |
|
Women |
|
|
19-30 years |
1.1 |
|
31-50 years |
1.1 |
|
51-70 years |
1.1 |
|
>70 years |
1.3 |
Sources of Vitamin B12
The body cannot make vitamin B12, as it is only available from animal foods such as cheese, milk, meats, eggs, poultry and seafood.
This puts those on vegetarian or vegan diets at high risk of not getting enough B12 if they don’t obtain enough vitamin B12 from eggs, dairy or plant-based foods fortified with vitamin B12 or from supplements. Plant-based foods that are fortified with B12 include cereals and plant-based milk, and nutritional yeast.
Dairy products such as one glass of milk provide half the daily requirement (1.24mcg) while one slice of cheese (20g) provides one-fifth (0.4mcg).
According to the US National Institutes of Health, clams, oysters, and beef liver are some of the best sources of vitamin B12.
Interestingly, the University of South Australia reports that beef and kangaroo provide 2.5mcg per 100g serve, which would provide the daily recommended intake for adults. Chicken and turkey provide about 0.6mcg.
Dietary supplements may be helpful if not getting enough vitamin B12, when there are challenges with meeting needs from diet alone.
RECIPE: Tomato and smoked garlic mussel pasta
Courtesy of dietitian Dr Joanna McMillan from Aquaculture Stewardship Council (ASC) and the Marine Stewardship Council (MSC)’s "Super Seafood Report".
INGREDIENTS • 1 cup fresh breadcrumbs • 2 tablespoons olive oil • 2 cloves garlic, minced • Salt and pepper to taste • 375g linguine or spaghetti • 2 tbsp olive oil • 2 cloves garlic, sliced • 1 red chilli, minced • 2 punnets Cherry tomatoes, sliced in half • 1 can (85g) ASC certified smoked mussels • 1 lemon, zest and juice • 2 tbsp chopped parsley • Sea salt • Black pepper METHOD 1. Add the olive oil in a big skillet on medium heat. 2. Add the minced garlic and cook for 1-2 minutes until fragrant. Then, add the breadcrumbs to the skillet and stir for 5-7 minutes or until they are golden brown and crispy. 3. Meanwhile, bring a large pot of salted water to a boil. Add the pasta and cook according to the package instructions until al dente. 4. While the pasta is cooking, heat 2 tbsp of olive oil in a separate pan over medium heat. Add the sliced garlic and minced chilli and cook for 5 minutes until tender. 5. Add the cherry tomatoes to the pan and cook for 10 minutes until the tomatoes have collapsed and released their sauce. 6. Stir in the ASC smoked mussels, lemon zest, and chopped parsley. Toss until combined. Season with salt and black pepper to taste. 7. Once the pasta is cooked, drain and add it to the pan with the sauce. Toss to combine, ensuring the pasta is well coated with sauce. Serve the Tomato & Smoked Garlic Mussel Pasta with fresh basil leaves as a garnish.
REFERENCES https://www.nhs.uk/conditions/vitamin-b12-or-folate-deficiency-anaemia/
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