6. Folate
There are a few different names for this vitamin: folic acid (synthetic folate), folate, and vitamin B9. It is usually associated with pregnancy to prevent birth defects, but the benefits don’t end at birth.
Several studies now show that increased folate levels are associated with 10% lower of cardiovascular disease, stroke, and/or death from it (19,20).
A normal folate range in blood tests is between 2-20 ng/mL. The recommended daily intake of folate is 400-600 mcg (21). Foods rich in folic acid include asparagus, broccoli, eggs, spinach, and sunflower seeds (22).
7. Vitamin B12
B12 deficiencies are serious, but often go unnoticed. This is because the symptoms (fatigue, joint pain, etc…) mimic other common conditions, causing most people to brush it off (23).
Your body needs B12 for proper nerve function, to make red blood cells, support your immune system, and support heart health. Studies show that vegetarians are more likely to suffer from B12 deficiency, but it can happen to anyone (24).
Vitamin B12 is only found in animals and animal products, which is why vegans and vegetarians must supplement. Think eggs, dairy products, and meats. The recommended daily intake for B12 is 2.4-2.8 mcg (25).
A normal B12 serum blood test is between 150-400 ng/L. As we get older, however, it is harder for our bodies to absorb, so supplementation is strongly recommended after age 50.