Vitamin B12 is needed for folic acid production and proper cell function. Adults should get 4 µg of vitamin B12 per day and a child 0.4 - 3.5 µg per day. Pregnant women should get 4.5 µg/day and breastfeeding women should get about 5.5 µg/day.
The main sources of vitamin B12 are meat, dairy products, egg and fish. For people following a vegan diet, plant-based drinks fortified with vitamin B12 and dietary supplements containing vitamin B12 and iodine are recommended.