Vitamin B12
A vitamin essential for nerve function and red blood cell formation, found almost exclusively in animal foods.
Recommended intake
2.4mcg/day for most adults.
Deficiency signs
- • Fatigue
- • Tingling in hands or feet
- • Memory problems
- • Pale or jaundiced skin
Food sources
- • Meat
- • Fish
- • Eggs
- • Dairy
- • Fortified plant milks for those on plant-based diets
Evidence note
Strong evidence for supplementation in vegans, vegetarians and older adults with reduced absorption.