Vitamin B12
Vitamin B12 supports brain and nerve health, red blood cell production, and energy metabolism — and must be consumed through diet or supplements.
Vitamin B12 is essential for neurological function, DNA synthesis, and the production of red blood cells. Unlike many other vitamins, B12 is only found naturally in animal-based foods, which makes it especially important for vegetarians, vegans, and older adults to monitor their intake.
Deficiency can cause fatigue, nerve damage, memory problems, and anemia — and symptoms may appear gradually. People with malabsorption issues or low stomach acid may also have trouble absorbing B12 from food alone.
Excellent sources include fish, shellfish, red meat, eggs, and dairy. Fortified plant milks, cereals, and nutritional yeast provide reliable alternatives for those on plant-based diets. Because it's water-soluble and well-tolerated, B12 supplements are often used as a safeguard.
Recommended Daily Intake
- Women: 2.4 micrograms
- Men: 2.4 micrograms
- Upper Limit: Not known
Common Food Sources
- Fish, shellfish
- Liver
- Red meat
- Eggs
- Poultry
- Dairy products such as milk , cheese , and yogurt
- Fortified nutritional yeast
- Fortified breakfast cereals
- Enriched soy or rice milk