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Vitamin B12, forms coenzymes used in the metabolism of all reproducing cells, particularly in the bone marrow, where blood is produced. Other important functions are the formation of genetic material and the maintenance of the nervous system. The RDA for B12 is only 3 micrograms. If deficiency of B12 occurs, sore tongue, weakness, and disorders of the nervous system can result. Long term B12 deficiency can bring on pernicious anemia: new blood cells develop abnormally, eventually leading to severe anemia. Permanent damage to the spinal cord may finally appear. Pernicious anemia stems from an inability to assimilate B12 from food, and appears late in life, in fact, rarely before age 50. People who develop this affliction must have regular B12 injections. Fatigue or emotional problems that are not the result of B12 deficiency will not be helped by vitamin B12 injections. Only foods of animal origin and certain bacteria supply vitamin B12. Vegetarians who eat no dairy products or eggs will develop a deficiency unless they take a supplement-ideally one that meets the RDA of 3 micrograms. Users of soy "meat substitutes" should look for products fortified with vitamin B12. The best food sources of vitamin B12 are liver, meats, poultry, eggs, fish, and milk. | 
