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Vitamin B12 AKA cobalamin is a water soluble vitamin that is essential for healthy living. Vitamin B12 helps form and regenerate red blood cells to create a healthy nervous system.

Vitamin B12 is commonly found in meats such as beef, fish, pork and poultry. You can also find it in products derived from animals such as milk, eggs, yogurt, cottage cheese, etc. It's also commonly fortified in breakfast cereals, soy milk and some breads.

As we age, vitamin B12 deficiency increases as older adults, particularly seniors, have a tougher time absorbing B12 found in foods. Other people that may be deficient include vegans, vegetarians, diabetics or those suffering from Crohn's disease. Women who are pregnant or breastfeeding should also ensure that they are receiving adequate levels of B12 as this vitamin is important for a child's early development.

If you're lacking B12 in your diet, you may find that you're tired more often, have memory problems, loss of balance or tingling in your fingers and toes. Low B12 levels may even contribute to an increase in bone fractures.

If you're between 14-70 years old, you'll require 2.4 mcg per day. Pregnant and breastfeeding women require 2.6-2.8 mcg. If you're a vegetarian or vegan, you'll definitely need to supplement your diet with B12 or a multi-vitamin.

As an occasional meat eater, I supplement my diet with NOW Liquid B12. I've even found that it greatly benefits my energy levels if I'm feeling fatigued. Because it's water soluble and excretes easily from your system, I'll sometimes take 3,000-5,000 mcg if I'm feeling particularly tired without any worries about over ingesting B12.