B12 and B vitamins

B12 is needed for blood formation, the nervous system and energy metabolism. It comes almost only from animal foods.

Especially needed by: vegans and vegetarians, people over 50, anyone on metformin or acid-reducing medication.

• 250–500 mcg a day or the label dose, in the morning.
• Excess leaves in urine — it's safe.
• A B-complex (B1, B2, B6, B12...) helps when dieting or training hard; bright yellow urine (B2) is normal.

Constant fatigue or numbness? Get B12 and iron tested.