Vitamn B12, or Cobalamin, is a water soluble nutrient naturally found in animal foods. Because our bodies can't synthesize B12, we must get our recommended levels through the foods we eat and/or supplements.

Vitamin B12 is a key player in the function and development of brain and nerve cells. Also, B12 is needed to form red blood cells and synthesize DNA. Without enough red blood cells, our tissues and organs don't get enough oxygen. Without adequate oxygen, our bodies struggle to work at their optimum potential.

Symptoms of B12 deficiency include muscle weakness, numbness, nausea, irritability, fatigue, and increased heart rate. Those on a vegan or vegetarian diet are at an increased risk of B12 deficiency, and should consider supplementation.

Foods rich in Vitamin B12 include:

> Fish

>Meat

>Poultry

>Eggs

>Milk and other dairy products.

>Clams and beef liver have been shown to contain some of the highest amounts of B12.