If you are on a 100% plant-based diet or are over 50 years old, you should be thinking about Vitamin B12, an essential vitamin that helps maintain healthy nerve cells and red blood cells and is needed to make DNA.  The recommended daily intake is 2 to 3 micrograms (mcgs) per day. As a microgram is equal to one millionth of a gram --- so a little B12 goes a long way. If you are on a 100% whole natural plant-based diet, however, you still may not be getting enough B12.

A substantial proportion of individuals ages 50 years and older may have reduced ability to absorb naturally occurring vitamin B12, but the crystalline form used in supplements and food fortification is well absorbed. Individuals 50 years and older, or eating a vegan diet should look for  foods fortified with vitamin B12, such as fortified cereals. Other ways to get sufficient quantities of vitamin B12 are through dietary supplements and nutritional yeast, an excellent source of vitamin B12.