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B12 is found in animal products and some fortified foods so if you're vegan or vegetarian, talk to your doctor about supplements
Teens 14-18 Years 2.4 mcg
& Long, J
B-12 is also important for avoiding osteoporosis, reducing the danger of an eye illness known as macular collapse, avoiding mood swings, avoiding neuron loss, and delivers all-important energy
A 2021 systematic review of 16 randomized controlled trials and 6,276 participants (Markun and colleagues, Effects of Vitamin B12 Supplementation on Cognitive Function, Depressive Symptoms, and Fatigue, Nutrients, 2021) found that B12 supplementation does not reliably reduce fatigue in people who are not deficient
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