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. Home | Vitamin A | Vitamin B1 | Vitamin B2 | Vitamin B3 | Vitamin B6 | Folate | Vitamin C | Vitamin D | Vitamin E | Vitamin K | Balanced Diet | Fast Health Tips Directory