Vitamin B12 is essential for cell division, formation of red blood cell and maintenance of the nervous system. It is particularly important for pregnant and breastfeeding women as inadequate intake can cause neurological damage to the baby. Older adults can often have a decreased intake and ability to absorb vitamin B12. 

  You can get Vitamin B12 from animal products like red meat, offal, poultry and seafood as well as milk, yoghurt, eggs and cheese. For vegetarians, reliable food sources for this Vitamin B12 for vegetarians are dairy foods, eggs and B12 fortified foods such as soy milk, veggie burgers, soy-based meat and yeast spreads.