Vitamin B12’s function in the body
Vitamin B12 is involved in many reactions in the body and is necessary for the nervous system and blood cells’ formation. For fetuses and infants, vitamin B12 is essential for the development of the brain and nervous system.
Where do we get vitamin B12 from?
Vitamin B12 is formed by bacteria and is found naturally only in meat, fish, dairy products, and eggs, i.e., foods from the animal kingdom. In-plant foods, there may be traces of vitamin B12 due to bacteria on the food. Something can be found in lactic acid fermented vegetables, but this will often not be enough. Vitamin B12 is often added to plant drinks and other vegan products such as vegan cheese.
Recommended daily intake of vitamin B12
Adults and kids from 10 years of age: 2.0 micrograms (µg)
- Children 1-2 years: 0.6 micrograms (µg)
- Children 2-5 years: 0.8 micrograms (µg)
- Children 6-9 years: 1.3 micrograms (µg)
- Pregnant women: 2.0 micrograms (µg)
- Breast-feeding: 2.6 micrograms (µg)
How to get enough vitamin B12?
Cow’s milk contains about 0.6 micrograms of vitamin B12 per 100 grams. Many plant drinks contain 0.4 micrograms of vitamin B12 per 100 grams (but not all, so check the package).
This means that about 2 deciliters (dl) of cow’s milk or 3 dl of plant drink with added vitamin B12 will give the recommended intake of vitamin B12 for children aged 1-9 years. In contrast, 3-4 dl of cow’s milk and about 5 dl of plant drink with added vitamin B12 will give the recommended intake of vitamin B12 for children aged 10 and up, adults, and pregnant women.
If you use little cow’s milk/dairy products or plant drinks/dairy substitutes, you should take a vitamin B12 supplement. This is very necessary for women who are pregnant and breastfeeding, as well as for young children. The Veg 1 supplement, which is produced for Vegan Society UK, can be purchased online. Veg 1 contains 25 micrograms of vitamin B12 per tablet. There is no danger with such an intake.
Vitamin D function in the body
Vitamin D is required for calcium to be incorporated in the intestine and used to make bones and teeth healthy, among other things.
Where do we get vitamin D from?
Vitamin D is made in the skin when the sun shines on it. In Norway, there is little sunlight in winter. The vast majority get too small vitamin D in the diet to compensate for this and should take supplements, regardless of diet. People with darker skin are particularly vulnerable because they produce less vitamin D in the skin. In the diet, vitamin D is naturally found only in the fish liver’s oily fish and products, such as cod liver oil. Some cow’s milk and some vegetarian products such as plant drinks/dairy substitutes are fortified with vitamin D. try Fildena or vigora to improve your love life
Recommended daily intake of vitamin D.
- Adults under 75 years of age: 10 micrograms (µg)
- Adults over 75 years of age: 20 micrograms (µg)
- Children of all ages: 10 micrograms (µg)
- Pregnant women: 10 micrograms (µg)
- Breast-feeding: 10 micrograms (µg)
How to get enough vitamin D?
You can get some vitamin D through cow’s milk, plant drinks and dairy substitutes, or other foods, to which the vitamin has been attached. This will often not be enough, and vitamin D should therefore be taken in the form of supplements.
Some vegan supplements contain vitamin D2, which is absorbed somewhat worse in the body than vitamin D3, so it may be useful to consume a slightly higher amount, e.g., 20 and vitamin D per day.
Vitamin D in high doses can be harmful, so follow the package’s instructions and avoid consuming more than 100 micrograms per day. The Veg 1 Society (Vegan Society UK) grant can be purchased online. Veg 1 contains 20 micrograms of vitamin D3 per tablet get Fildena 150.
Calcium function in the body
Calcium is required to form and keep bones and teeth. Calcium is also essential in several other tissues and is essential for normal nerve and muscle function. The bone tissue is used as the body’s store and releases calcium for necessary functions if the food supply becomes too small. During growth, abundant calcium is needed to form a healthy skeleton.
Where do we get calcium from?
Dairy products have a large content of calcium, but some types of plant drinks are also fortified with calcium so that the content is the same as in cow’s milk, 120-130 mg per 100 grams. Cheese and dairy substitutes are good sources of calcium. There is also calcium in green vegetables, such as broccoli, green beans, spinach, and kale – and in beans, lentils, peas, soy products, oranges, almonds, and seeds.
Recommended daily intake of calcium
- Adults over 18 years of age: 800 milligrams (mg)
- Children 1-5 years: 600 milligrams (mg)
- Children 6-9 years: 700 milligrams (mg)
- Adolescents 10-17 years: 900 milligrams (mg)
- Pregnant women: 900 milligrams (mg)
- Breast-feeding: 900 milligrams (mg)
How to meet the need?
In a vegetarian diet, cow’s milk and cheese will be good sources of calcium. If you have a vegan diet, you should use plant drinks and other dairy substitutes added to calcium. Read the content declaration. In addition, choose foods with a good content of calcium (see “where do we get calcium from”). If it is difficult to cover the recommended intake of calcium through the diet, calcium can be used in the form of additions, but for most people, this is not required.