Recommended Daily Value

• 400mcg

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Function

• Essential for DNA synthesis and,

• Red blood cell production

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Deficiency Symptoms

• Anemia,

• Poor growth,

• Birth defects

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Top Foods (Amount per 100g)

• Lentils (358mcg),

• Spinach (194mcg),

• Asparagus (134mcg)

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Toxicity to Humans

High doses can mask vitamin B12 deficiency, but is otherwise safe

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Promoters

• Pregnancy,

• Low calorie diets

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Adversaries

• Alcohol

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