|
For more details on the following nutrients as well as others (omega-3s (DHA), iodine, etc.), please see VeganHealth.org.
VITAMIN B12
Vitamin B12 is an essential nutrient that must be part of every human diet, whether it comes (fortified) in foods or as a supplement. Even omnivores can be low in this particular vitamin because animal products are not as abundant a source as previously thought [Vitamin B12 Sources and Bioavalability]. Because B12 has a specific absorption rate per intake (adults absorb 1.5 mcg + 1% of whatever dose is given at any one time), it has a specific recommended dosing schedule, whether taken daily, twice a day, weekly or twice a week (you need only follow ONE of the regimens specified):
| Age |
US RDA |
Daily Minimum |
or Twice a Day Minimum |
or Twice a Week Minimum |
| 0-5 months |
0.4 mcg |
Infants under 6 months should be receiving either breastmilk (a mother with adequate B12
in
her body
will have enough in her milk) or a B12 fortified formula to fufill their B12 requirement. |
| 6-12 months |
0.5 mcg |
5 mcg |
0.5 mcg |
200 mcg |
| 1-3 years |
0.9 mcg |
10 mcg |
0.5 mcg |
375 mcg |
| 4-8 years |
1.2 mcg |
15 mcg |
1 mcg |
500 mcg |
| 9-13 years |
1.8 mcg |
20 mcg |
1.5 mcg |
750 mcg |
| 14+ years |
2.4 mcg |
25 mcg |
2 mcg |
1000 mcg |
| Pregnancy |
2.6 mcg |
25 mcg |
2.5 mcg |
1000 mcg |
| Lactation |
2.8 mcg |
30 mcg |
2.5 mcg |
1000 mcg |
|
VITAMIN D and CALCIUM
| Age |
DAILY VITAMIN D AI [1] |
DAILY CALCIUM AI [2] |
| 0-12 months |
1000 IU* |
500 IU** |
| 1-17 years |
1000 IU for each 25 lbs of body weight (max 2000 IU)* |
800-1000 IU** |
| 18+ years |
2000 IU* |
1000 IU** |
*Vitamin D can be obtained by sun exposure when available, and from fortified foods and/or supplements when sun exposure is not available or insufficient.
**Calcium is easily obtained from calcium-rich plant foods as well as fortified foods (soy milk, orange juice, etc). |
|
