Vitamin B12 and folate form one of nutrition’s best couples. B12 helps the body absorb folate, and the two work together to support cell division and replication, which allow the body to replace cells that die. This process is important during times of growth in childhood, and throughout the body of adults as well. Cells that line the stomach and the cells of the hair follicle, for example, divide and replicate often. Good food sources of vitamin B12 include:
- Leafy green vegetables
- other legumes
Nutrition guidelines recommend 2.4 micrograms of B12 and 400 micrograms of folate daily. This can usually be achieved easily by eating a reasonably well-balanced diet. However, vegans — people who don’t eat meat and other animal-based products — may have B12 deficiencies. And people who eat poorly or drink too much alcohol may have folate deficiencies. . . . Deficiency in either or both vitamins may cause a form of anemia called macrocytic anemia. B12 deficiencies can also cause mild tingling sensations and memory loss.
Source: Harvard Medical School, Healthbeat Newsletter