Cobalamin is obtained only from animal sources-liver, kidneys, meat, fish, eggs, and milk. Vegetarians are advised to take vitamin B12 supplements. The U.S. Public Health Service recommends that women of child-bearing age take 0.4 mg of folic acid daily. Women should continue to take that dose through the first three months of pregnancy. The RDA for men is 200 mcg and women is 180 mcg.
Folic acid is effective in the treatment of certain anemias and sprue.
Dietary sources are organ meats, leafy green vegetables, legumes, nuts, whole grains, and brewer's yeast. Folic acid is lost in foods stored at room temperature and during cooking. Unlike other water-soluble vitamins, folic acid is stored in the liver and need not be consumed daily. It is abundant in many foods and is manufactured by intestinal bacteria as well. It's estimated minimum daily requirement is between 4 mg to 7 mg.