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