Vitamin B12 - It's importance for Vegetarians
Vitamin B12 is an essential nutrient that supports the the function of red blood cells, which carry oxygen in the blood. It is also essential for the normal health, development and functioning of your brain, nerves and is needed to make DNA, your cells' genetic “blueprint." As you can tell it’s pretty important and not something you want to run low on! Best sources include: eggs, milk, cheese, milk products, meat, fish, shellfish and poultry. If you are vegetarian or don't eat ample amounts of the foods above you probably the key message of this short article. A number of studies have shown you have the potential to be deficient.
As always food comes first so try to eat a variety of the foods listed. If you eat very little if any of the foods guard against deficiency by taking a once daily supplement of ~1000mcg.