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What it does: Vitamin B12 is used in making DNA, the building block of genes, and in maintaining healthy nerve and red blood cells.
How much you need: 2.4 micrograms a day for people 14 and older provides all the body needs—although some researchers have argued that a daily intake of 6 micrograms would ensure absorption.
Food sources of B12: B12 is bound to protein, so foods like meat, fish, eggs and dairy products like yogurt and milk are the principle sources.
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