Nutritionist Jessica Falcone explains the benefits of vitamin B12 after age 50, symptoms of deficiency, and the best ways to replenish this nutrient. Why eggs? They're a top source of B12.
Functions of vitamin B12
After the age of 50, it is especially important to monitor your vitamin B12 levels, as it is one of the vital nutrients for good health. Vitamin B12 plays a key role in many physiological processes. It contributes to energy metabolism, supports the normal functioning of the immune and nervous systems, and affects mental and physical health.
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Due to different lifestyles, people may experience a deficiency. To achieve the recommended daily dose of 2 mcg, it is recommended to take supplements in some cases, especially for vegetarians and the elderly. Nutritionist Jessica Falcone talks about the symptoms of B12 deficiency and the most effective ways to replenish it.
1. What is Vitamin B12?
Vitamin B12, or cobalamin, is a water-soluble vitamin that is essential for normal body function. It is found naturally in some foods, added to others (fortified foods), and available as a dietary supplement. B12 is required for many basic biological processes, including the formation of red blood cells. It helps produce ATP (adenosine triphosphate), the main source of energy for cells, and regulates homocysteine levels. Homocysteine is an amino acid that, when high, increases the risk of cardiovascular disease.
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2. Causes of vitamin B12 deficiency
B12 is found primarily in animal products—fish, meat, eggs, and dairy products. Plant foods contain almost no of this nutrient. Vegetarians or vegans may need B12 supplements and fortified foods. The risk of deficiency increases with age because the body's ability to absorb B12 decreases due to decreased production of stomach acid and intrinsic factor, a protein needed for B12 absorption. Medications and an unbalanced diet also affect this.
3. Deficiency symptoms
Vitamin B12 deficiency can lead to anemia, nerve disorders, chronic fatigue, numbness, memory loss, and cognitive decline. These cognitive and neurological problems can worsen with age, and B12 deficiency further increases the risk of dementia and cognitive decline. In addition, B12 deficiency is associated with depression, an often overlooked but directly related condition to aging.
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Taking B12 after age 50
To maintain normal body function and prevent deficiency, the need for vitamin B12 increases with age, although the exact dose depends on the state of health. Over the years, physiology changes, so it is especially important to monitor B12 levels: the ability of the intestine to absorb it gradually decreases. An additional factor is dietary habits – the consumption of foods rich in B12 may decrease, which increases the risk of deficiency and often requires the use of special supplements. The most common way to check is a blood test for the level of B12 and homocysteine, which accumulates in the blood when the levels of this vitamin are low.
B12 supplements
Vitamin B12 is available in a variety of forms: injections are effective for people with absorption problems; sublingual tablets, sprays, and regular tablets are also used. After age 50, supplemental B12 may be especially beneficial for supporting cognitive function, the nervous and cardiovascular systems, and overall health. Even relatively high doses are considered safe because B12 is a water-soluble vitamin and excess is excreted from the body.
New research shows that B12 regulates inflammation in cells and may slow aging through its neuroprotective properties and effects on the gut microbiota, which is important for the brain-gut axis. Modern supplement formulas increase B12 absorption: oral forms are now as effective as traditional ones, as they provide a high level of bioavailability.
Based on material from: Vogue.com.tw