Vitamin B12 is water soluble, so it must be consumed regularly because it is excreted in urine. Vitamin B12 supports healthy neurological functioning, the development of red blood cells and the synthesis of DNA. The vitamin is present in a number of foods; beef liver and clams contain the highest concentrations. Vitamin B12 can be taken as an individual supplement and is also present in many multivitamins. The amount of vitamin B12 a person needs varies by age. The National Institutes of Health Office of Dietary Supplements provides specific recommendations.
Step 1
Provide a baby with 0.4 to 0.5 mcg of vitamin B12 each day. The NIH recommends that babies up to 6 months of age consume at least 0.4 mcg. Babies from 7 to 12 months should consume 0.5 mcg of vitamin B12. Many milk formulas are fortified with vitamin B12. As your baby begins to eat solid foods, read the labels on baby food jars to identify whether they contain vitamin B12.
Step 2
Ensure that your child consumes 0.9 mcg of vitamin B12 on a daily basis from ages 1 to 3. One cup of milk contains exactly 0.9 mcg of vitamin B12. At this age, your child may be in the process of determining which foods he likes. Having him drink one cup of milk every day can be an easy and convenient way to provide him with vitamin B12.
Step 3
Increase the daily dose of vitamin B12 to 1.2 mcg for children ages 4 to 8. One serving of a fortified breakfast cereal contains between 1.5 and 6.0 mcg. In addition, one cup of yogurt and 3 oz. of tuna contain 1.4 and 1.0 mcg of vitamin B12, respectively.
Step 4
Allow your child to eat some of her favorite foods more often. Children ages 9 to 13 need 1.8 mcg of vitamin B12 every day. A plain cheeseburger, including the bun, provides 1.9 mcg of vitamin B12. Half of a roasted chicken breast contains 0.3 mcg, while one egg contains 0.6 mcg. At this age, you can consider giving your child a vitamin B12 supplement with approval from his physician.
Step 5
Supplement your and your child's diet with foods that contain a minimum of 2.4 mcg of vitamin B12. NIH advises that children ages 14 and older and adults should consume this amount of vitamin B12 each day. As your child ages, his food preferences may become more refined. Consuming 3 oz. of beef roast can provide your child with 2.4 mcg of vitamin B12. Breaded, fried clams actually provide 34.2 mcg of vitamin B12.
Step 6
Eat vitamin-rich foods such as beef liver if you are a woman who is pregnant or lactating. According to the NIH, pregnant women should consume 2.6 mcg of vitamin B12 each day; lactating women should consume 2.8 mcg. Beef liver contains 48 mcg of vitamin B12, which provides 800 percent of the recommended daily value.
