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View full article: Vitamin B-12 Mayo Clinic

The daily allowance of vitamin B-complex varies according to age, gender, and whether one is pregnant or nursing

Vitamin B 12 is present in animal products, such as meat, poultry, fish (including shellfish), and to a lesser extent, dairy products and eggs (1)

Its levels decline with age, corr elating with slower wound heal ing, thinning hair, and reduce d skin elasticity

(Also see our Top Picks among protein supplements.) Clinical Update 4/29/2018 When to Take Protein When is the best time of day to take a protein supplement if you want to gain muscle but lose fat

These irregular biomechanics can strain the knee further, leading to repetitive use injuries and persistent discomfort