Vitamin B12

Introduction to Vitamin B12

Parenting today feels like a never-ending quiz on nutrition, sleep, screen time, and about a hundred other things we didn’t study for. You want your child to be healthy and thriving - but figuring out what they actually need? That can be confusing.

So let’s talk about something that doesn’t usually get the spotlight but quietly plays a huge role in your child’s development: vitamin B12.

This vitamin supports your kid’s energy, focus, and mood. It also plays a part in red blood cell formation and brain development And because the body can’t make vitamin B12 on its own, it has to come from food (or a vitamin B12 kids supplement, especially if your little one follows a restricted diet).

If you’ve ever asked yourself: What does B12 even do? Is my kid getting enough? Do I need to worry if we don’t eat a ton of meat? And does my little one need a vitamin B12 child supplement? Then you’re in the right place. Let’s walk through it together.

What is Vitamin B12?

Vitamin B12 is a water-soluble B vitamin that helps support energy, brain development, and healthy red blood cells in children. You might also see it called “cobalamin”, and it’s one of those tiny-but-mighty nutrients your kid’s body depends on - every single day. 

There’s one catch: vitamin B12 is only naturally found in animal products. So it can be difficult for kids on restricted diets to get enough B12 through food. If your little one is on a plant-based, vegan, or vegetarian diet (or if they’re picky eaters), they may need a kids vitamin B12 supplement.

Plus, vitamin B12 is water-soluble, which means that any extra gets flushed out in urine. The body doesn’t store it up for later - your child has to get a fresh supply regularly.

You can find out more about vitamin B12 here: NIH Vitamin B12 Fact Sheet.

What Does Vitamin B12 Do for Kids?

Here’s what vitamin B12 does for kids:

• Plays an important part in making red blood cells, which carry oxygen through the body.

• Supports brain and motor development (especially in babies and young children).

• Supports cognitive function (keeping that focus and memory going on busy school days).

• Keeps the nervous system healthy.

• Helps the body turn food into usable energy (it’s no secret that kids need a lot of energy to power through school and playtime!).

• Plays a key role in DNA synthesis.

• Prevents megaloblastic anemia, a blood condition that causes tiredness / weakness.

Want to find out more? Take a look at the CDC’s Micronutrients Page.

Vitamin B12 Benefits for Kids

Let’s break it down by stage, because the way B12 shows up in your child’s life can look a little different as they grow:

• In toddlers: toddler’s brains are constantly in overdrive - learning words, figuring out how to climb the couch, asking “why” a hundred times a day... B12 helps all this by supporting brain development and even motor skills (the latter is due to the role vitamin B12 plays in the nervous system, and also the fact that B12 deficiency can lead to muscle weakness, fatigue, and coordination difficulties). If your child has a nutrient gap, a toddler vitamin B12 supplement could be a good idea to support all these activities.

• In young kids: As kids dive into school, sports, and social growth, B12 is there to help them maintain steady energy levels and attention span. It’s one of those nutrients that can help prevent that mid-afternoon crash and foggy brain.

• Older kids: Hormones are shifting. School gets more demanding. Emotions run high. B12 plays a role in mood regulation and cognitive clarity, helping support mental wellness and emotional balance during the more turbulent years.

The bottom line: Whether your child is learning to walk or prepping for their first big exam, several studies show that B12 is working quietly in the background to support their growth, clarity, and resilience.Top 3 Vitamin B12 Benefits For Kids:

• Boosts energy and focus

• Supports healthy red blood cells

• Aids brain and nervous system function
  
  

When is Vitamin B12 Useful?

Can kids get enough vitamin B12 through food? For many children, yes. 

But there’s a big reason why the answer is not yes across the board: B12 mainly comes from animal-based foods. We’re talking meat, fish, eggs, milk and cheese. So if your child doesn’t eat much (or any) of those because they’re vegan, vegetarian, or a picky eater, they may not be getting enough.

Absorption issues are another important factor. Even kids who eat some animal products can struggle to absorb B12 properly. Conditions like low stomach acid or digestive issues (such as celiac or Crohn’s) can make it harder for the body to use the B12 it does get.

There’s also the growth factor to consider. When kids hit a big developmental leap or growth spurt, their bodies need more nutrients. And sometimes their diet just doesn’t keep up.

If any of the above apply to your little one, there may be a nutritional gap that needs to be addressed. But don’t worry, a vitamin B12 children supplement can easily fill that gap.

Signs Your Child May Need More Vitamin B12

As we highlighted above, Vitamin B12 deficiency can happen, especially in kids with restricted diets or absorption issues. Here are some things to look out for:

• Fatigue or low energy

• Pale or yellowish skin

• Poor concentration or memory

• Mood changes or irritability

• Slower growth or development

None of these automatically mean it’s B12, but if several of them ring a bell, it’s worth checking with your pediatrician. A quick call or visit can give you peace of mind and ensure your child is diagnosed properly and gets the right support.

How Much Vitamin B12 Do Kids Need?

The amount varies by age. These are the current recommendations from the NIH:

Here, “AI” means “ Adequate Intake", and "mcg" stands for microgram. You can find “mcg” amounts on most food packaging, so you can easily establish how much vitamin B12 your child is getting.

Note: these values are general guidelines. Your child’s actual needs may vary, especially if they have a condition that affects their body’s ability to properly absorb B12. 

Vitamin B12 Deficiency & Issues

The good news is that vitamin B12 deficiency isn’t very common in kids, as most children who eat a varied diet with some animal products get what they need. But there are certain situations where it becomes more likely. For example, your little one may be more at risk of deficiency if they:

• Follow a plant-based, vegan or strict vegetarian diet.

• Have digestive issues (like celiac disease, Crohn’s, or low stomach acid) that make it harder to absorb nutrients.

• Take acid-reducing medications long-term (as these can interfere with B12 absorption).

Here’s what to watch for:

• Fatigue or weakness that doesn’t seem to improve with rest.

• Developmental delays or slower-than-expected growth.

• Moodiness or trouble concentrating.

• Megaloblastic anemia (a type of anemia that happens when the body can’t make healthy red blood cells).

In rare cases, neurological symptoms can develop, like tingling in the hands and feet, balance problems, or coordination issues. It’s not something to panic about, but it is something to catch early. If you have an inkling something’s off, talk to your pediatrician

Best Sources of Vitamin B12 for Kids

Here’s where your child can get their vitamin B12 through diet:

Animal-based foods:

• Eggs

• Dairy (milk, yogurt, cheese)

• Meat (beef, chicken, turkey)

• Fish (salmon, tuna)

Fortified plant-based options (especially helpful for plant-based families):

• Fortified cereals

• Fortified plant milks (soy, almond, oat)

• Nutritional yeast (bonus: kids love it sprinkled on pasta dishes)

Read the labels - some products add a good dose of B12, and others don’t. 

Can Kids Get Too Much Vitamin B12?

Short answer: not really.

Because it’s water-soluble, extra B12 just exits the body through urine. There’s no official upper limit as there’s no established toxicity level, so B12 supplements (even at higher doses) are generally considered safe for kids.

That said, you don’t need to go overboard. Stick to age-appropriate doses, and as always, check in with your child’s doctor if you’re unsure.

Does My Child Need a Supplement?

Here’s a quick gut check:

• Is your child on a vegetarian or vegan diet?

• Are they a picky eater who doesn’t eat much meat, dairy, or eggs?

• Do they have a digestive condition that might affect nutrient absorption?

• Are they going through a growth spurt or seem to have low energy?

If you said yes to any of these, a child vitamin B12 supplement could be a good idea. Check with your pediatrician for the best next steps for your child.

Vitamin B12 FAQs

Can kids take vitamin B12 every day?

Yes - a daily kid vitamin B12 supplement is safe and especially helpful for growing kids. 

What are good sources of vitamin B12 for children?

Meat, fish, dairy, and eggs are the best natural sources of vitamin B12 for kids. Fortified cereals and plant milks also work well for kids on a plant-based diet.

Is B12 safe for toddlers?

Yes. We’d recommend sticking to vitamin B12 toddlers supplements to ensure they’re getting an appropriate amount. And of course, always check with your pediatrician if you’re unsure.

How do I know if my child needs more B12?

Look for signs of deficiency, such as fatigue, weakness, and developmental delays. Also consider their diet and whether they have a condition that affects B12 absorption. If any of these apply, a children vitamin B12 supplement may be needed.