UNIT 3 - The Micronutrients |
Age |
Quantity |
0 to 6 months |
200 mg |
7 to 12 months |
260 mg |
1 to 3 years |
700 mg |
4 to 8 years |
1000 mg |
9 to 13 years |
1300 mg |
14 to 18 years |
1300 mg* including pregnancy and lactation |
Once a baby stops getting a large portion of calories from breast milk (usually around 9 to 12 months), we recommend starting him on a B12 supplement. Both methylcobalamin and cyanocobalamin are forms of B12 that have been shown to increase blood levels of B12. Either is fine to use. Note that we need very small amounts of B12 each day (0.5-3mcg). However, it’s difficult to find commercially available supplements under 100 mcg. Even doses in the 100–500 mcg range are rare. Fortunately, no adverse effects have been associated with excess B12 intake from food or supplements in healthy individuals. There are many kid-friendly B12 supplement options including sprays, liquids and chewable tablets. Another reasonable option would be to give a daily children’s multivitamin that includes B12.
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Vitamin D
Vitamin D deficiency in children can cause growth delay and rickets. In addition to promoting bone health in both children and adults, there is some research to suggest a protective role of vitamin D in the prevention of certain cancers, cardiovascular disease, diabetes, multiple sclerosis, muscle and joint disease and in reducing inflammation and modulating immune function. Vitamin D is actually not a vitamin at all and is unrelated to diet. It’s a hormone that our body makes from the sun. |
What about protein?
This is undoubtedly the first question you will get from concerned family and friends, especially when it comes to plant-based eating during pregnancy or for young children. Rest assured, protein requirements can easily be met by anyone following a plant-based diet, at any stage of life. In fact, studies have shown that the average vegetarian or vegan meets or exceeds the recommended daily protein intake of 0.8 g/kg of body weight for an adult. Protein needs for kids are slightly higher, peaking at about 1.2 g/kg for rapid growth periods during the toddler years and again around puberty. A very active teenage athlete may need up to 1.5 g/kg. During pregnancy and lactation, women only need slightly more protein, about 1.1 g/kg. Be sure to include high-protein plant foods every day. |
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