Vitamin B-12, also known as cobalamin, is a essential vitamin required for the proper functioning of the nervous system, formation of red blood cells, and DNA synthesis. It is important for maintaining healthy nerve cells, preventing anemia, and supporting brain function.

Vitamin B-12 is naturally found in animal products such as meat, fish, poultry, eggs, and dairy products. It can also be obtained from fortified foods like cereals and nutritional yeast. However, it is typically not found in plant-based foods, making it more challenging for vegetarians and vegans to get enough B-12 through diet alone.

Individuals at a higher risk of Vitamin B-12 deficiency include vegans and vegetarians, older adults with reduced stomach acid production, individuals with gastrointestinal disorders, and those who have undergone weight loss surgery. Additionally, certain medications or conditions that affect absorption, such as metformin for diabetes or pernicious anemia, can also increase the risk.

Common symptoms of Vitamin B-12 deficiency include fatigue, weakness, pale skin, shortness of breath, tingling or numbness in hands and feet, difficulty maintaining balance, cognitive and memory problems, mood changes, and swollen or inflamed tongue.

The recommended daily intake of Vitamin B-12 varies depending on age, sex, and life stage. For adults, the recommended amount is typically 2.4 micrograms per day. It is best to consult with a healthcare professional or registered dietitian to determine the appropriate dosage for specific needs.

Folic acid, also known as Vitamin B-9, is essential for the production and maintenance of new cells, particularly red blood cells. It plays a crucial role in DNA synthesis, brain development, and preventing neural tube defects in unborn babies.

Folic acid can be found in a variety of foods, including leafy green vegetables, citrus fruits, legumes, fortified grains, and some meats. It is also available as a supplement.

Pregnant women, as well as those planning to become pregnant, should ensure they are getting enough folic acid to prevent neural tube defects in their babies. It is recommended to take a prenatal vitamin that contains folic acid before and during pregnancy. Additionally, individuals with certain medical conditions or taking certain medications may require higher folic acid intake.

While Vitamin B-6 is vital for various bodily functions, excessive intake, particularly through supplements, can lead to neurological symptoms such as numbness, tingling, loss of coordination, and nerve damage. The recommended upper limit for adults is 100 milligrams per day.