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Protects afferent neuron and encourages their regular growth Assists make red cell and DNA M: 2. 4 mcg, W: 2. 4 mcg Not known Meat, poultry, fish, milk, cheese, eggs, strengthened cereals, strengthened soymilk Some people, particularly older adults, are deficient in vitamin B12 because they have difficulty absorbing this vitamin from food.

They might need to take supplements. A lack of vitamin B12 can cause memory loss, dementia, and numbness in the limbs. Helps convert food into energy and synthesize glucose.  Also Found Here  make and break down some fatty acids. Required for healthy bones and hair M: 30 mcg, W: 30 mcg Not understood Lots of foods, including entire grains, organ meats, egg yolks, soybeans, and fish Some is made by bacteria in the intestinal system.

(vitamin C) Foods rich in vitamin C might lower the danger for some cancers, including those of the mouth, esophagus, stomach, and breast. Long-term use of supplemental vitamin C may safeguard against cataracts. Helps make collagen, a connective tissue that knits together injuries and supports blood vessel walls. Helps make the neurotransmitters serotonin and norepinephrine Serves as an antioxidant, neutralizing unsteady particles that can harm cells.

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Assists make and launch the neurotransmitter acetylcholine, which assists in lots of nerve and brain activities. Plays a function in metabolizing and carrying fats M: 550 mg, W: 425 mg 3,500 mg Many foods, specifically milk, eggs, liver, salmon, and peanuts No rmally the body makes little quantities of choline. But professionals don't know whether this quantity suffices at certain ages.

Helps kind teeth and bones. Supplements can reduce the number of non-spinal fractures 3170: 15 mcg (600 IU) 71+: 20 mcg (800 IU) 50 mcg (2,000 IU) Prepared milk or margarine, strengthened cereals, fatty fish Many individuals do not get enough of this nutrient. While the body uses sunshine to make vitamin D, it can not make enough if you reside in northern environments or don't invest much time in the sun.