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Protein powder is a popular nutritional supplement. Protein is an essential component required to build muscle, repair tissue, and make enzymes and hormones. Using protein powder may also help people tone their muscles. The source of protein can be dairy-based and plant-based powders. Eating protein-rich foods and taking supplements may help people feel fuller for longer and tends to result in smaller portion sizes and less frequent snacking, which can help a person maintain a healthy weight or lose weight if necessary. Protein supplementation was equally useful in both sexes. However, the efficacy is reduced with age because of impaired absorption. Vitamin B12 is a nutrient that helps keep the body's nerve and blood cells healthy and helps make DNA, the genetic material in all cells. Vitamin B12 also helps prevent a type of anemia called megaloblastic anemia that makes people tired and weak.