The Importance of Vitamin B12 for Older Adults Ages 70+
What Does Vitamin B12 Do?
· Formation of red blood cells
· Healthy nerve function
· Aids in the production of DNA
· Protects the nervous system from neurodegeneration
Daily Recommended Intake of Vitamin B12 = 2.4 mcg
Vitamin B12 Deficiency
Vitamin B12 levels naturally decrease as we age, even in healthy adults. Although most people meet the recommended daily intake of vitamin B12 (2.4mcg) or consume more than the recommended amount, with age the body does not use the vitamin as efficiently as before. The gastrointestinal system may produce less hydrochloric acid (HCl) as we age for multiple reasons, but this loss of function affects the ability to absorb vitamin B12 as the intrinsic factor found in HCl is needed for absorption. Eating foods that meet or surpass the recommended intake of vitamin B12 can help prevent vitamin B12 deficiency as well as taking synthetic vitamin B12. Synthetic vitamin B12 is easier for the body to absorb. Deficiency can lead to neurological problems like neuropathy (damage of nerves), nerve degeneration and anemia.
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3 oz of clams = 84.1 mcg
1 serving of fortified breakfast cereal = 6.0 mcg
3 oz of salmon = 4.8 mcg
3 oz of canned tuna = 2.5 mcg
3 oz of beef sirloin = 1.4 mcg
1 cup of low fat milk = 1.2 mcg
8 oz of low fat yogurt = 1.1 mcg
1 large hard boiled egg = 0.6 mcg
3 oz of chicken breast = 0.3 mcg
Vitamin B12 Supplementation
As stated previously, synthetic or pure forms of vitamin B12 are easier for the body to absorb as they don’t necessarily require the intrinsic factor found in hydrochloric acid in the stomach to absorb it. You can find vitamin B12 supplements at your local drug store or online.
References:
Vitamin B12 Deficiency: Food Sources for Non-Vegetarians, Pure Vegetarians, and Vegans. Accessed December 17, 2023. https://www.onlymyhealth.com/vitamin-b12-food-sources-vegetarian-non-vegetarian-vegan-1680239241
Raymond, J. & Morrow K. Krause and Mahan's Food & the Nutrition Care Process.16th ed. Elsevier; 2023.
Brown, J. Nutrition Through the Life Cycle. 7th ed. Cengage Learning; 2020.
