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COBALAMIN (vitamin B12)
| Benefits | Aids in lowering homocysteine levels and may lower the risk of heart disease. Assists in making new cells and breaking down some fatty acids and amino acids. Protects nerve cells and encourages their normal growth Helps make red blood cells and DNA |
| Good Food Sources | Meat, poultry, fish, milk, cheese, eggs, fortified cereals, fortified soymilk |
| Recommended Daily Allowance | M: 2.4 mcg, W: 2.4 mcg |
| Upper Limit per day | Not known |
| Did You Know? | Some people, particularly older adults, are deficient in vitamin B12 because they have trouble absorbing this vitamin from food. Those on a vegan or vegetarian diet often don’t get enough B12 as it’s mostly found in animal products. They may need to take supplements. A lack of vitamin B12 can cause memory loss, dementia, and numbness in the arms and legs. |