Good day, Mr. Jelínek,
I would first like to request a straightforward answer, thank you. If a family follows a plant-based diet, ensuring a varied and balanced diet by maintaining a ratio of grains, legumes, vegetables, and pickles, including the regular intake of micronutrients through nuts, seeds, and quality oils... to what extent are they at "risk" of vitamin B12 deficiency? We are particularly concerned about the nutrition of our children (ages 2-6). What would you recommend to us in relation to the children?
Thank you.
If the diet is purely vegan, the risk is essentially absolute. However, if you are considering a macrobiotic approach that includes meat (fish) in the diet, there should be no problem with a B12 deficiency (in this respect, it is reasonable to consume fish at least 2-3 times a week, which will ensure an adequate intake of B12 in this concept). In a purely plant-based diet, there is an issue with vitamin B12, as plant analogs are very difficult for the human body to metabolize. This leads to a deficiency, which manifests only after a certain period (often several years). In children, this period is much shorter due to development and growth, and the health impacts of B12 deficiency manifest more extensively.
Themes: Weight loss Vitamin B12
Questions answered by
Mgr. Martin Jelinek
Lecturer and author of the educational system
Nutrition educator, lecturer, and author of the educational system and the ZOF learning application.
Mgr. Martin Jelínek has been systematically involved in nutrition education since 1999. He is the founder of ATAC, the educational company behind NutriCourses, and the author of an educational system focused on nutrition, healthy lifestyle, and the practical application of nutrition knowledge.
He graduated from the Faculty of Science at Masaryk University in Brno. Throughout his professional career, he has combined nutrition, education, and the practical application of acquired knowledge. His educational system also includes the ZOF (Zone of Optimal Functioning) learning application, where students turn theory into practical work with meal plans.
In 2007, he launched the first intake of a six-month course focused on the education of nutrition advisors. Over time, this course became the foundation for the further development of the educational system and a range of specialised courses.