Top Vitamin For Seniors No One Talks About

Vitamin B12 is one of those nutrients you may not think much about—until you don't get enough of it. For older adults, paying attention to B12 can be especially important because the body may have more difficulty absorbing the vitamin from food as we get older.

B12 supports several basic functions that help keep you healthy. It plays a role in making red blood cells, maintaining healthy nerve cells, producing DNA, and helping the body use nutrients from food.

Why B12 Matters as You Get Older

Getting enough vitamin B12 isn't simply about having more energy. A shortage can affect the blood and nervous system and may cause symptoms such as tiredness, weakness, numbness, memory problems, or difficulty with balance. Some of these symptoms can easily be mistaken for ordinary signs of aging.

Older adults are also more likely to have trouble absorbing the B12 naturally found in foods.

Stomach acid helps release B12 from food, and changes in the digestive system that occur with aging can interfere with this process. Some digestive conditions and certain medications can also affect B12 absorption.

That doesn't mean every older person has a deficiency. It does mean that B12 is worth discussing with your health care professional, particularly if you have symptoms or risk factors.

How Much B12 Do You Need?

For adults, including older adults, the recommended dietary allowance for vitamin B12 is 2.4 micrograms (mcg) per day.

Some people may need to pay particular attention to how they get that amount. The National Institute on Aging notes that some adults over 50 have difficulty absorbing B12 from natural food sources and may benefit from fortified foods or a B12-containing supplement.

More isn't necessarily better, though. If you're considering a supplement, ask your doctor or pharmacist which product and dose are appropriate for you.

Good Food Sources of Vitamin B12

Vitamin B12 occurs naturally in many animal-based foods. Good sources include:

• Fish and seafood

• Meat and poultry

• Eggs

• Milk and other dairy products

• Fortified breakfast cereals and other fortified foods

For people who eat little or no animal food, fortified foods and supplements can provide important alternatives.

If your appetite has decreased with age, choosing nutrient-rich foods can be especially helpful. A simple breakfast of fortified cereal with milk, for example, can provide B12 without requiring a large meal.

Signs You May Not Be Getting Enough

B12 deficiency can develop gradually, so symptoms aren't always obvious at first. Possible warning signs include:

• Unusual tiredness or weakness

• Pale skin

• Numbness or tingling

• Problems with balance or mobility

• Memory or concentration difficulties

• A feeling of mental "fog"

• Anemia

Because many of these symptoms have other possible causes, don't assume that B12 is the problem. A health care professional can determine whether testing is appropriate.

Who Should Pay Extra Attention?

You may have a higher risk of low B12 if you are older, follow a vegetarian or vegan diet without reliable fortified sources, or have a condition that interferes with nutrient absorption. Certain medications can also affect B12 status.

If you take medications regularly, don't stop or change them because of concerns about B12. Instead, ask your doctor or pharmacist whether any of your medicines could affect your B12 levels.

Does B12 Improve Memory?

This is an area where it's important to separate established benefits from claims that are still being studied.

B12 is essential for normal nervous-system function, so maintaining adequate levels is important for overall neurological health. However, research has not established that taking extra B12 will improve memory or prevent dementia in people who aren't deficient. WebMD notes that research on B12 supplementation and cognitive function has produced mixed results.

In other words, B12 shouldn't be viewed as a "memory vitamin." If you're experiencing new memory problems, confusion, or changes in thinking, talk with your health care professional rather than assuming you simply need more B12.

What About B12 Supplements?

For some older adults, supplements may be useful—particularly when B12 isn't being adequately absorbed from food or dietary intake is low.

Your doctor may recommend a blood test if deficiency is suspected. Treatment can involve dietary changes, oral B12 supplements, or other forms of treatment depending on the reason for the deficiency.

The important point is to find out why your B12 is low. Simply taking a supplement may not address an underlying absorption problem.

The Bottom Line for Older Adults

Vitamin B12 is a small nutrient with an important job. It helps support your blood, nerves, DNA production, and normal use of nutrients from food. As you get older, changes in digestion and absorption can make it harder to get enough B12 from food alone.

A balanced diet that includes B12-rich or fortified foods is a good place to start. If you have unexplained fatigue, weakness, numbness, balance problems, or changes in memory or concentration—or if you have risk factors for B12 deficiency—bring the issue up at your next medical appointment.

A simple conversation and, when appropriate, a blood test can help determine whether B12 is something you need to address.