Vitamin B12, or Cobalamin

• Promotes red blood cell development
• Keeps the nervous system functioning
• Helps produce the genetic material of cells, which the body uses to grow and develop

Recommended Dietary Allowances

• Children
  Ages 1 to 3: 0.9 mcg
  Ages 4 to 8: 1.2 mcg
  Ages 9 to 13: 1.8 mcg
• Adults, age 14 and older: 2.4 mcg
• Pregnant women: 2.6 mcg
• Nursing mothers: 2.8 mcg

After age 50, the body may have trouble absorbing the type of vitamin B12 found naturally in food. The Institute of Medicine advises that adults older than age 50 meet their requirement with synthetic B12 found in fortified foods or in supplements.

Good Food Sources: shellfish; tuna; chicken and liver; yogurt; eggs; milk, cheese, and other dairy products; enriched cereals, breads, and pastas.