Nutrition

Vitamin B12

salmon
beef
milk
yogurt

What is it?

Cyanocobalamin is one of the B complex vitamins. It is also known as vitamin B12. The body converts cyanocobalamin to the active forms methylcobalamin and 5-deoxyadenosylcobalamin as needed.

Why is it important?

Vitamin B12 is critical for brain development, memory and overall mental clarity and well being. It also supports healthy red blood cells and DNA synthesis.*

What myths are there?

Some companies may suggest that certain synthetic forms of B12 are better than others. The National Institute of Health reports that existing evidence does not suggest any differences among forms [of B12] with respect to absorption or bioavailability.

What’s the risk of deficiency?

One common cause of vitamin B12 deficiency is maternal deficiency. There are no plant sources of B12, it is exclusively found in animal products. Vegetarians and vegans have a high likelihood to be B12 deficient.

How much is recommended?

The FDA currently recommended daily intake (RDI) for Vitamin B6 is 6 mcg for children age 4 and older. For children ages 3 and younger, the recommended daily intake is 3 mcg.

The Food and Nutrition Board at the US Institute of Medicine current recommended daily allowance (RDA) for vitamin B12 is as follows:

  • 0-6 months: 0.4 mcg (adequate intake)
  • 7-12 months: 0.5 mcg (adequate intake)
  • 1-3 years: 0.9 mcg
  • 4-8 years: 1.2 mcg
  • 9-13 years: 1.8 mcg
  • 14+ years: 2.4 mcg

Adequate Intake is used when evidence is insufficient to develop an RDA; intake at this level is assumed to ensure nutritional adequacy.

Our bodies have a difficult time absorbing B12 from supplements.*

What foods are rich sources?

Vitamin B12 is exclusively found in animal products including fish, meat, poultry, eggs and dairy products.

  • 3 oz salmon (cooked): 4.8 mcg
  • 3 oz tuna fish (cooked): 2.5 mcg
  • 3 oz beef (cooked): 1.4 mcg
  • 1 cup milk: 1.2 mcg
  • 1 cup yogurt: 1.1 mcg

What’s the risk of getting too much?

Vitamin B12 is water-soluble, which means that the body can't store it. If the body can't use all of the vitamin, it will simply eliminate the excess.

That said, you don’t want too much excess because it makes it harder on your body to get rid of, particularly tough work for your kidneys.*

We recommend you seek the advice of your pediatrician or primary medical care provider before making changes to your child’s nutrient intake.

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

References

  • Herbert V. Vitamin B12 in Present Knowledge in Nutrition. 17th ed. Washington, DC: International Life Sciences Institute Press, 1996.
  • Herbert V, Das K. Vitamin B12 in Modern Nutrition in Health and Disease. 8th ed. Baltimore, MD: Williams & Wilkins, 1994.
  • Combs G. Vitamin B12 in The Vitamins. New York: Academic Press, Inc., 1992. Zittoun J, Zittoun R. Modern clinical testing strategies in cobalamin and folate deficiency. Sem Hematol 1999;36:35-46.
  • Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes: Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. Washington, DC: National Academy Press, 1998.
  • U.S. Department of Agriculture, Agricultural Research Service. 2011. USDA National Nutrient Database for Standard Reference, Release 24. Nutrient Data Laboratory Home Page
  • National Institute of Health. Vitamin B12 Health Information. 2017.
  • von Schenck U, Bender-Gotze C, Koletzko B. Persistence of neurological damage induced by dietary vitamin B12 deficiency in infancy. Arch Dis Childhood 1997;77:137-9.
  • Kaiser L, Allen LH. Position of the American Dietetic Association: nutrition and lifestyle for a healthy pregnancy outcome. J Am Diet Assoc 2008;108:553-61.
  • Roumeliotis N, Dix D, Lipson A. Vitamin B12 deficiency in infants secondary to maternal causes. CMAJ : Canadian Medical Association Journal. 2012;184(14):1593-1598. doi:10.1503/cmaj.112170.
  • Antinoro, Linda. Getting Enough Vitamin B12. Harvard Health Publishing. April 2015.