brittleness.
Who is at risk for B12 deficiency: Vegans and strict vegetarians (B12 is only naturally found in animal products), older adults (decreased absorption), people with pernicious anemia, and those taking certain medications (metformin, proton pump inhibitors).
B12 food sources:
Clams, mussels, and other shellfish
Beef liver
Fish (salmon, trout, tuna)
Dairy (yogurt, cheese, milk)
Eggs
Fortified nutritional yeast and plant milks
Folate food sources:
Dark leafy greens (
spinach, kale, collards)
Asparagus
Brussels sprouts
Beans and lentils
Beets
Avocado
Other Nutrients That Play Supporting Roles
These aren’t the headliners, but they matter.
Vitamin C: Required for collagen synthesis. Collagen is
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