You might already know that people who follow a purely plant-based diet should supplement with vitamin B12. But did you know that many people with a mixed diet are also often deficient in this vitamin, sometimes unnoticed for years? Children, pregnant women, the elderly, and even healthy adults can be affected.
In this article, we explain in practical terms why vitamin B12 is so important, what symptoms a vitamin B12 deficiency can cause, and how you can reliably meet your daily vitamin B12 requirements . You'll also learn when a vitamin B12 complex is beneficial and which forms are most effective.
Table of contents
The most important points in brief
Vitamin B12 is essential: for blood formation, the nervous system and cell division – the body cannot produce it itself.
Vitamin B12 deficiency symptoms develop gradually: fatigue, concentration problems, and even neurological disorders.
The correct daily requirement for vitamin B12 depends on age, diet and existing illnesses.
Supplementation is often beneficial: Animal foods are the main source, but in many cases a vitamin B12 complex helps to meet the need.
Why is vitamin B12 so important?
Vitamin B12 (cobalamin) is an essential, water-soluble B vitamin that performs fundamental functions in your body. Since your body cannot produce vitamin B12 itself, you are entirely dependent on obtaining it through your diet.
Its particular importance lies in its involvement in key processes essential for energy, proper nerve function, and regular cell regeneration. A prolonged vitamin B12 deficiency can lead to various symptoms.
Typical symptoms of a vitamin B12 deficiency are :
- Persistent fatigue and pronounced exhaustion
- Concentration and memory problems
- Tingling, numbness, or pain in hands and feet
- Pale skin and brittle nails
- Inflammation of the oral mucosa or a reddened, burning tongue
- Mood swings, even depressive moods
- Gait instability and coordination problems in advanced deficiency (1)
Particularly critical : If a vitamin B12 deficiency goes undetected for a long time, neurological changes in particular can become permanent. Early detection of possible symptoms and targeted supplementation are therefore crucial.
Daily vitamin B12 requirements by age and life stage
Since a deficiency often goes unnoticed for a long time and symptoms often only appear late, it is particularly important to ensure a consistently adequate supply. How much vitamin B12 is needed per day depends, among other things, on age, stage of life, and individual circumstances .
To better assess individual needs, reference values have been defined based on scientific findings. The German Nutrition Society (DGE) has established guideline values for daily vitamin B12 requirements, which take into account different life stages and serve as a guide for adequate intake (2).
Daily vitamin B12 requirements for babies and toddlers (0–4 years)
- Recommended daily dose: 0.5–1.5 µg
During the first few months of life, infants receive their vitamin B12 needs through breast milk – provided the mother has sufficient B12 stores. With the introduction of complementary foods from around six months, the requirement increases slightly. Between the ages of one and four, the recommended daily intake of vitamin B12 is 1.5 µg. This is a period of rapid growth – the nervous system develops quickly and blood cell production is at its peak.
Daily vitamin B12 requirements for children and adolescents (4–18 years)
- Recommended daily dose: 2.0–4.0 µg
The need for vitamin B12 increases steadily with age. Between the ages of four and ten, the recommended daily intake is 2.0–2.5 µg. During puberty, when growth spurts and hormonal changes place demands on the body, the daily requirement for vitamin B12 increases to 3.5–4.0 µg. Dietary habits play a crucial role, especially during this phase of life. Adolescents who primarily eat plant-based diets or whose diets are very unbalanced should pay particular attention to their vitamin B12 intake.
Our recommendation
Daily requirement of vitamin B12 for adults
- Recommended daily dose: 4.0 µg
From the age of 13, the German Nutrition Society (DGE) recommends a constant daily intake of 4.0 µg of vitamin B12. This amount covers the requirements for normal metabolic processes, blood formation, and the maintenance of nerve function.
Daily vitamin B12 requirements during pregnancy and breastfeeding
- Recommended daily dose: Pregnant women: 4.5 µg, breastfeeding women: 5.5 µg
During pregnancy, the need for vitamin B12 increases moderately. This vitamin is required for cell division and fetal growth. Insufficient intake during pregnancy can increase the risk of developmental disorders. The daily requirement for vitamin B12 is even higher during breastfeeding. Mothers pass vitamin B12 to their babies through breast milk and therefore need to replenish their own stores. At 5.5 µg daily, the recommended vitamin B12 intake for breastfeeding mothers is the highest of all life stages (2).
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