How Much You Need: 2.4 ug/day and 6-9 ug/day for the elderly.
Why You Need It: Vitamin B12 is required by the body for enzymatic reactions that create energy in the body.
What to Eat: Animal products are the best source for vitamin B12; for instance, steak and beef contain 1.35 ug per 3 ounces. Fish such as salmon and cod, poultry, eggs, milk (soy, almond, coconut), fortified plant-derived foods and ready-to-eat cereal are also great sources.
Who is Susceptible: Elderly are at risk for deficiency due to a natural decrease in the production of HCL (hydrochloric acid) in the stomach, which helps with the absorption process of vitamin B12.
Expert Tip: Supplementation is only going to help if you don’t have enough B12, otherwise you’re wasting your money.