Vitamin B12 (Cobalamin)

Vitamin B12 is water-soluble and needs to be combined with calcium during absorption to properly benefit the body. Vegans (vegetarians who don't eat any dairy or eggs) need to supplement their diets with B12. Elderly people often have a difficult time absorbing vitamin B12 and supplementation may be beneficial.

Benefits and functions:

• Helps prevent anemia
• Necessary for carbohydrate, fat and protein metabolism
• Maintains a healthy nervous system
• Promotes growth in children
• Increases energy
• May lower the risk of heart disease
• Relieves irritability

Possibly symptoms of deficiency:

• Pernicious anemia
• Poor appetite
• Growth failure in children
• Fatigue
• Brain damage
• Nervousness
• Depression

Food Sources: brewer’s/nutritional yeast and sea vegetables including dulse, kelp, kombu and nori.