As parents, we spend so much time making sure our little ones get the nourishment they need, but it's also important to extend that love and care to ourselves.
Vitamin B12 is one nutrient that supports both bub and mum in powerful ways. It’s a key player in energy, brain development, and overall wellbeing, making it especially important during pregnancy and early childhood.
Here is a simple and easy guide so you can have peace of mind that you and bub are getting all the Vitamin B12 you need.
This guide will also gently walk you through everyday Vitamin B12 foods so you can feel confident you are covering the basics for both you and bub.
Let’s take a closer look!
What Is Vitamin B12?
Vitamin B12 (also called Cobalamin) is an essential vitamin with a specific role.
It is part of the group of B vitamins and it acts as the fuel that keeps the body’s electrical system running.
Because our bodies cannot make B12 on their own, we rely on a regular intake of vitamin B12 rich foods to keep these important systems ticking along.
Why Is Vitamin B12 Important For Bub?
For bubs who are growing and developing at lightning speed, Vitamin B12 plays an essential role in:
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making healthy red blood cells which carry oxygen around the body and boost energy levels.
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producing new DNA for growing and dividing cells.
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maintaining a healthy brain and nervous system.
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promoting healthy growth.
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learning and memory.
All of these jobs are reasons why Vitamin B12 for babies is so important, and why low levels can sometimes contribute to Vitamin B12 deficiency in babies if their intake is not meeting their needs over time.
Why Is Vitamin B12 Important For Mum?
For mums, Vitamin B12 helps with energy, focus and daily stamina, all of which usually run low when juggling feeds, naps, playdates and that never ending to-do list!
Including simple Vitamin B12 foods like eggs, dairy, meat and fish in your weekly meals can support your own energy and focus, not just bub’s (more on this later on).
Why Is Vitamin B12 In Pregnancy And Breastfeeding So Important?
During pregnancy, bub relies entirely on mum's nutrient stores. Vitamin B12 during pregnancy is therefore vital for the healthy development of the fetal brain and nervous system.
During breastfeeding, bubs also depend on mum’s Vitamin B12 levels, so when you’re well-nourished, bub is too. Making sure you’re getting enough B12 can support baby’s brain development, keep bub alert, engaged, and growing plus help you maintain an elevated mood and energy level.
It’s nourishment for both mum and bub, it’s a win-win!
Vitamin B12 For Babies: How Much Does Bub Need?
0-6 months: 0.4 micrograms per day.
During the first 6 months of life, bubs get all their Vitamin B12 they need from breastmilk or Vitamin B12 fortified formula.
7-12 months: 0.5 micrograms per day.
At around 6 months when bub starts solids, it's important for bub to follow a healthy balanced diet that includes animal-based foods. This will allow them to meet their Vitamin B12 requirements.
Vitamin B12 For Breastfeeding Mums And Pregnancy: How Much Do I Need?
Pregnancy: 2.6 micrograms per day.
Breastfeeding: 2.8 micrograms per day.
This is slightly higher than a normal adult so if you are in this group, you may require higher intakes of Vitamin B12-rich foods that come from animal sources.
Important: Mum’s who are vegetarian, vegan or that are just not eating as much animal protein during pregnancy or breastfeeding, will most likely need to consume Vitamin B12 fortified foods or get a Vitamin B12 supplement to meet their needs. It's very important to chat with your GP if you are in this group, to ensure you and bub are both getting everything you need.
Your GP or dietitian can help you choose the right balance of Vitamin B12 fortified foods and supplements for your individual situation.
Why Is Vitamin B12 Only Found In Animal Foods?
Vitamin B12 is almost exclusively found in animal foods.
Vitamin B12 found in natural plant foods are unfortunately rarely available for our bodies to absorb.
So ensuring mum and bub have a variety of animal foods is a great way to ensure you are both getting enough Vitamin B12.
What Are The Best Animal Sources Of Vitamin B12?
Some of the best Vitamin B12 sources are everyday Vitamin B12 rich foods you might already have in your fridge or freezer. These can be offered in bub-safe textures once developmentally ready.
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chicken
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red meat (beef, lamb)
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seafood (salmon, tuna)
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eggs
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milk
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cheese
What Are The Best Vitamin B12 Fortified Foods For Mums And Bubs?
Foods fortified with Vitamin B12 are great options to have (in addition to the animal sources). Good sources include:
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breakfast cereals fortified with B12
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milk and dairy alternatives fortified with B12
Important note about Vitamin B12 in plant foods:
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Spirulina, a type of blue-green algae, may sometimes be marketed as a good source of Vitamin B12 however, it is present in an inactive form that the body cannot absorb and may even interfere with the absorption of other sources of Vitamin B12.
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Fermented foods such as tempeh, kimchi, sauerkraut and kombucha only contain trace (tiny) amounts of Vitamin B12.
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Mushrooms do contain a small amount of active Vitamin B12 but the amount of mushrooms needed to supply adequate amounts of B12 is impractical to consume.
What Are The Signs Mum or Bub Might Not Be Getting Enough Vitamin B12?
Low B12 can be sneaky! Initial symptoms may look like everyday new-parent life: tiredness, forgetfulness, low energy and weakness. It’s important to keep an eye on these if they intensify as well as more apparent symptoms like:
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Abnormally pale skin
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Hands and feet may feel tingly
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Shortness of breath and palpitations
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Memory problems with or without a mood change
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Impaired bowel and bladder control
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Bubs may be slow to reach developmental milestones
Thus, regular check-ins and blood tests during pregnancy and postpartum are essential.
Take Home Message
Vitamin B12 might be small, but its impact on bub’s growth, energy, and development is huge.
For mums in pregnancy or postpartum, nourishing yourself is one of the most powerful ways you can nourish your baby. You and your little one deserve it!
Let us make things easy for you and bub! Our puree cubes are rich in Vitamin B12 and are ready to go. Simply thaw, mix and serve!
Check out our free-range chicken, grass-fed beef, grass-fed lamb and salmon puree cubes. Plus try the skipjack tuna in extra virgin olive oil.
Check out our entire range here!
FAQS
1. What are the best Vitamin B12 foods for babies starting solids?
The best Vitamin B12 foods for babies starting solids are soft, age-appropriate animal foods such beef, lamb, chicken, salmon, tuna, eggs and full-fat dairy (yoghurt and cheese). These can be served as smooth purees, mashed, or very soft pieces depending on bub’s stage. Nourishing Bubs meat and fish puree cubes are an easy way to offer some of the best Vitamin B12 sources in baby-friendly textures.
2. Can my baby get enough Vitamin B12 from breastmilk alone?
In the first 6 months, most exclusively breastfed babies will get enough Vitamin B12 from breastmilk if mum’s own B12 levels are healthy. From around 6 months, when solids start, babies also need Vitamin B12 foods included in their diet, like meats, fish, eggs and dairy, to keep up with their growing needs. If you follow a vegetarian or vegan diet, speak with your GP or dietitian about Vitamin B12 for breastfeeding mums and whether bub may need extra support.
3. I’m vegetarian or vegan – how can I get enough Vitamin B12 in pregnancy and breastfeeding?
For plant-based mums, Vitamin B12 in pregnancy and breastfeeding usually needs a bit more planning. Because B12 is mainly found in animal products, you may need a combination of Vitamin B12 fortified foods (such as fortified plant milks and cereals) and a supplement if recommended by your GP. Regular blood tests, a balanced vegetarian or vegan eating pattern, and tailored advice from a dietitian can help ensure both you and bub get enough Vitamin B12 for breastfeeding mums and growing babies.
4. What are the signs of Vitamin B12 deficiency in babies and mums?
Vitamin B12 deficiency in babies and adults can be tricky because early symptoms are quite subtle. In mums, low B12 might look like tiredness, weakness, brain fog, pale skin, tingling hands or feet, and shortness of breath. In babies, red flags can include very low energy, poor feeding, pale skin and delayed developmental milestones. If you’re worried about Vitamin B12 deficiency in babies or yourself, always see your GP or paediatrician for proper testing and personalised advice.
5. How often should I offer Vitamin B12 rich foods to my baby?
Once bub starts solids, try to offer Vitamin B12 rich foods several times a week as part of a balanced diet. This might look like meat or fish purees, soft scrambled egg, yoghurt or cheese alongside vegetables, grains and fruits. Rotating different Vitamin B12 foods over the week helps cover bub’s needs without having to track every gram. Nourishing Bubs chicken, beef, lamb and salmon puree cubes can be mixed and matched with veggie cubes for an easy, B12-friendly meal.
6. Are Vitamin B12 fortified foods a good option for toddlers and busy families?
Yes, Vitamin B12 fortified foods can be a really useful backup, especially for fussy eaters or families who don’t eat much meat. Fortified breakfast cereals, cow’s milk and some plant milks with added B12 can all contribute to daily intake. They work best alongside whole-food vitamin B12 foods like meat, fish, eggs and dairy, rather than replacing them completely. Checking the nutrition panel for B12 on packaged foods can help you choose the best Vitamin B12 sources for your family.
References
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Dietitians Australia (2022) Diet and nutrition health advice: Vitamin B12. Available at: https://dietitiansaustralia.org.au/health-advice/vitamin-b12 (Accessed: 3 November 2025)
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National Health and Medical Research Council (NHMRC), Australian Government Department of Health, Disability and Ageing, & New Zealand Ministry of Health (NZ MoH) (2006) Nutrient Reference Values for Australia and New Zealand: Zinc. Available at: https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/vitamin-b12 (Accessed: 3 November 2025).
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Raising Children Network (Australia) Limited (2023) Suitable for 0-18 years: Vitamins and minerals. Available at: https://raisingchildren.net.au/teens/healthy-lifestyle/nutrients/vitamins-minerals (Accessed: 3 November 2025).
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Solids Starts Inc (2025) Vitamin B12. Available at: https://solidstarts.com/search/?query=vitamin%20B12 (Accessed: 3 November 2025).
