4 – Canker sores
Canker sores are painful, white ulcer-like lesions that usually appear inside of the mouth. Vitamin B-12 deficiency is most commonly associated with canker sores.
RDI for vitamin B12:
(Adolescents and Adults)
- Males and females, age 14 and older: 2.4 mcg
- Pregnant teens and women: 2.6 mcg
- Breastfeeding teens and women: 2.8 mcg
Sources of vitamin B12:
dairy products, eggs, fortified bread and cereals, meat, poultry, seafood (e.g., clams, haddock, salmon, trout, and tuna.)
Per the National Institutes of Health, U.S. National Library of Medicine, vitamin B12 is better absorbed when taken with other B vitamins, including vitamin B6, magnesium, niacin, and riboflavin. Additionally, animal sources of B vitamins may be absorbed easier than plant-based sources. As such, it may be advisable for vegetarians and vegans to combine B12 with B6, magnesium, niacin, and riboflavin.
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