Vitamin B12

Vitamin B12

Vitamin B12 is found only in foods of animal origin, such as extra-lean meat, chicken, fish, milk, or dairy products. So strict vegetarians could be lacking in this vitamin unless they choose vitamin B12 fortified foods.

Watch intake as you age. Vitamin B12 requirements increase with age to compensate for reduced absorption, so make sure you consume at least two to three servings of vitamin B12 rich foods after age 65 or take a moderate dose multiple vitamin and mineral that contains at least 3 micrograms of this vitamin. In some cases, a physician might recommend vitamin B12 shots or a nasal spray for those people who do not absorb the vitamin.