Vitamin B12:

Another water-soluble B vitamin, vitamin B12 offers a helping hand in the metabolism of fatty acids and amino acids, cell creation, and the protection of nerve cells , and also may reduce the risk of Alzheimer’s.

Keep B12 close when it gets to those later, grey-haired years: deficiencies are common in the elderly and may cause memory loss, dementia, and anemia. Toxicities are not observed, and vegetarians and vegans may even need supplements.

What You Need:

  • 2.4 mcg

How to Get It:

  • Binge on bivalves like clams (84 mcg per 3 ounces)
  • mussels (20.4 mcg per 3 ounces)
  • Not into bottom-dwellers? Beef (2.1 mcg per 3 ounces),
  • salmon (2.4 mcg per 3 ounces),
  • poached eggs (0.6 mcg per large egg),
  • skim milk (0.9 mcg per cup), and
  • brie cheese—fantastique! (0.5 mcg per ounce), are also buds of B12.

What’s Too Much:

  • Not determined