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Use: Helps the metabolism, healthy nerve cells and red blood cells; needed to make genetic material in cells; prevents one type of anemia Sources: Blue cheese, clams, cod, eggs, flounder, fortified cereals, herring, liver, milk, poultry, sardines Deficiency: Psychiatric symptoms; movement, muscle and vision problems. Vegetarians are at risk of deficiencies. Excess: Drug interactionsPhoto by Tim Boyle/Getty Images