VITAMIN B12

TO B12 OR NOT TO B12 ISN'T A QUESTION: IF YOU'RE AT RISK FOR DEFICIENCY, YOU'LL WANT TO BE SURE YOU'RE GETTING ENOUGH OF THIS ESSENTIAL VITAMIN.

Important in keeping nerve cells healthy, B12 helps the body produce DNA and works with other B vitamins in the production of red blood cells and the immunity-and mood-boosting compounds SAMe. It's been used in the treatment or prevention of pernicious anemia, heart disease, macular degeneration, and fatigue.

Our bodies can store several years worth of B12 in the liver. Healthy people under 50 who eat a varied diet usually get enough of the vitamin through meat, poultry, fish, eggs, and dairy products. Because B12 is not found in plant foods, Vegans and some Vegetarians need supplemental B12. Others who may want to get their daily dose through a supplement or forified cereal include people over 50, who may have problems absorbing the vitamin from food; people with conditions like Crohn's disease and pancreatic disease, which inhibit the absorption of nutrients; people who have had weight-loss surgery.

It's always important to talk with your healthcare provider about supplementation.

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RECOMMENDED DAILY ALLOWANCE

(RDA) (YEARS) (MCG/DAY)

1. CHILDREN - 4 - 8 years old - 1.2 mcg

2. CHILDREN - 9 - 13 years old - 1.8 mcg

3. ADOLESCENTS - 14 - 18 years old - 2.4 mcg

4. ADULTS - 19 years and older - 2.4 mcg

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