Vitamin B12 is an essential, water soluble vitamin within the diverse B vitamins family.
Each B vitamin has a unique role and benefit. But B12 stands out as a key player in the health and wellness space, supporting many critical functions, especially for seniors.
For many people, aging means that looking after your body requires special care—our needs change from when we were younger.
A big part of that care means eating well and exercising regularly. But it also means providing your body with essential nutrients that may be lacking from the diet in sufficient amounts. Unfortunately, as we age, we're at a higher risk of experiencing a vitamin deficiency.
Because aging increases the risk of certain conditions, meeting your intake requirements for essential vitamins and minerals is vital.
Maintaining healthy vitamin B12 levels plays a big part in keeping you healthy and active well into retirement years and beyond.
In this article, we'll explore the benefits of vitamin B12, why age is linked to absorption, explore the signs and symptoms of a B12 deficiency, and find out how much vitamin B12 you need.
What Is Vitamin B12?
Vitamin B12 is crucial for various bodily processes. From maintaining healthy nerve cells to the creation of DNA and supporting brain function. It's found primarily in animal products such as meat, eggs, and dairy. Because of the source, B12 is a vitamin that not all of us will be able to consume in adequate amounts. Especially those following a vegetarian or vegan diet.
This essential vitamin shouldn’t be underestimated. B12 plays a role in preventing anemia, supporting bone health, and aiding in mental well-being. All of which are key, especially as we age.
Health Benefits Of Vitamin B12 For Seniors
As with the other B vitamins, vitamin B12, also called cobalamin, plays an integral role in several important physiological functions.
1. Energy
Vitamin B12 essential for converting glucose from food into adenosine triphosphate (ATP) via the Krebs cycle, which serves as the building block for all other biological processes, as ATP is the most important energy molecule. 1
2. Nerve Function and Brain Health
At a neurological level, vitamin B12 maintains the health of nerve cells. It’s crucial for the formation of protective myelin sheaths around the nerves. This function is not only important for transmitting signals efficiently across the nervous system, but also for ensuring overall brain health. Deficiencies in B12 can lead to noticeable neurological and cognitive impairments.
3. Red Blood Cells and Blood Health
Without sufficient B12, the body cannot form new red blood cells, affecting blood cell production. Erythroblasts, also known as immature red blood cells, require folate and vitamin B12 for proliferation during their differentiation phase. Folic acid is also crucial for red blood cell production, and a deficiency of either vitamin can inhibit the proper formation of RBCs, leading to anemia. 2
Maintaining a healthy red blood cell count is essential for transporting oxygen to the body’s tissues, a critical function for overall health and vitality.
4. Bone health
Bone health becomes an area for concern with seniors, and while vitamin D, magnesium, and calcium are the go-to bone nutrients, vitamin B12 is also necessary.
Due to its involvement in homocysteine levels, studies suggest that vitamin B12 may protect bone health and reduce the risk of osteoporosis or hip fractures. 3
The mechanisms behind B12 and bone physiology aren't completely clear. Still, research shows that B12 directly affects osteoblast proliferation and formation, and a B12 deficiency can increase osteoclast activity, potentially through its impact on increasing methylmalonic acid (MMA) and homocysteine levels. 4
5. Heart health
Heart health is a concern for most people, but it becomes especially pertinent for seniors as the risk of cardiovascular events increases with age.
High blood levels of homocysteine, a toxic amino acid, have been implicated as a significant risk factor for the development of cardiovascular diseases, as it has adverse effects on vascular endothelium and smooth muscle cells, which can impair arterial structure and function. 5
Because B12 is required for homocysteine metabolism, research shows that adequate intake of B12 can reduce homocysteine, thereby decreasing your risk of heart disease and stroke. 6
We've looked at the areas where B12 is crucial for maintaining optimal health.
How do we know if we're not getting enough?
This next section gives us some indicators to look out for.
Understanding Vitamin B12 Deficiency
Identifying Vitamin B12 Deficiency
A vitamin B12 deficiency can sometimes be difficult to spot. Symptoms vary widely and can develop gradually over a period of time. Early signs to look out for are fatigue, weakness, and a general sense of lethargy. These could all be indicative of a mild deficiency.
At-Risk Groups
Individuals at a higher risk of experiencing B12 deficiency include older adults, and those following a vegetarian or vegan diet.
As we age, our capacity to efficiently absorb vitamin B12 starts to diminish. This is down to a decrease in stomach acid production, which is crucial for B12 absorption.
Those following vegetarian or vegan diets may also find it challenging to get enough B12 as this vitamin is predominantly found in animal products. Vegetarians and vegans may need to incorporate fortified foods or supplements into their diets to ensure their needs are being met.
Understanding these risk factors is essential for preventing B12 deficiency
Consequences of a B12 Deficiency
If our body doesn’t have enough B12, then it can’t make enough healthy red blood cells. Pernicious anemia is a specific form of vitamin B12 deficiency caused by the loss of the body's ability to make intrinsic factor, which is necessary for B12 absorption. And this can lead to vitamin B12 deficiency anaemia. A serious lack of vitamin B12 can lead to megaloblastic anemia. This is a blood condition where your body produces larger than normal, and not fully developed red blood cells. These oversized cells can’t carry oxygen as well as they should, meaning you feel tired and weak.
Diagnosing a Deficiency
How do you know if you have a deficiency?
If you’re feeling any of the early signs such as fatigue and weakness, it may be worth talking to a medical professional. Getting a diagnosis will typically involve a simple blood test. Doctors often test for folate deficiency alongside vitamin B12 to diagnose the type of anemia. A methylmalonic acid (MMA) test can help detect even a mild deficiency. MMA tests can be carried out using a blood or urine sample. Consulting with a healthcare provider for a blood test and chatting through your medical history are crucial steps in diagnosing deficiency.
Spotting the first warning signs of a deficiency is key. But understanding why your body might be struggling to absorb enough B12 is crucial.
Factors Affecting Vitamin B12 Absorption
Age and The Role of Stomach Acid
The absorption of vitamin B12 is a complex process that heavily relies on stomach acid and a protein called intrinsic factor. Stomach acid helps to separate B12 from the protein it's attached to in food, allowing it to bind with intrinsic factor.
As we age, we produce less stomach acid. So B12 can't be effectively absorbed.
Dietary Choices
Dietary choices play a significant role in B12 levels, especially for those following a vegetarian or vegan diet. Since B12 is primarily found in animal products, if we don’t get enough of these foods, we may struggle to intake enough vitamin B12.
Medical Conditions
Certain medical conditions, especially digestive disorders like Crohn’s disease and celiac disease, can severely impact B12 absorption. Proton pump inhibitors can make it difficult for the body to metabolize vitamin B12, increasing the risk of deficiency. These conditions can damage parts of the gut where B12 absorption occurs, leading to a deficiency regardless of dietary intake.
Managing and Treating Vitamin B12 Deficiency
Supplements and Diet
Diet is always the first place to start. But if you follow a vegan or vegetarian diet, dietary supplements can help. A good multivitamin will contain vitamin B12 along with the rest of the B complex family and other essential vitamins.
Lifestyle Adjustments
Making some simple lifestyle adjustments can really help to enhance B12 absorption. Along with dietary changes and including more B12-rich foods, avoiding excessive alcohol and smoking will also help overall nutrient absorption.
How Much Vitamin B12 Should Seniors Take?
Seniors are more likely to have a vitamin B12 deficiency, and it's suggested that up to 20% of adults over 60 are deficient, or at least low, in vitamin B12. 7, 8
Because there's a higher risk of malabsorption of B12 in older adults, the National Academy of Medicine recommends that adults over 50 consume most of their B12 through supplements or fortified foods, where the nutrient is easier to access and absorb. 9
A 2013 study published in The Journal of Nutrition looked at the efficacy of B12 supplementation on levels in 100 older adults and found that 500 mcg for 8 weeks normalized vitamin B12 levels in 90% of participants. 10
However, higher doses of up to 1,000 mcg may be required to normalize levels in some people
So, what's the recommended vitamin B12 dosage for seniors?
Recent studies suggest that, along with a diet high in B12-rich foods, 500 micrograms of B12 via supplementation can help seniors maintain healthy vitamin B12 levels. 11
For people struggling with a deficiency, a B12 supplement can help to reverse the signs and symptoms, some of which include:
- Pale skin
- Headaches
- Migraines
- Mood changes
Although a vitamin B12 deficiency is more common in older adults, most often, it's also caused by insufficient dietary intake. But because your body is less efficient at producing stomach acid and enzymes needed to metabolize and convert B12 into usable forms, diet may not be the sole contributor.
That's why having a good multivitamin in your supplement stack—regardless of age—is a great way to maintain vitamin and mineral levels and avoid a deficiency.
Whether you're 25 or 65, Performance Lab® NutriGenesis® Multi is specifically formulated to fill in nutrient gaps in your diet with the most advanced and bioavailable nutrient forms.
All NutriGenesis vitamins and minerals are complexed with cofactors that enhance absorption and bioactivities to maximize B12 bioavailability regardless of age.
- Fehling C, Nilsson B, Jägerstad M. Effect of vitamin B12 deficiency on energy-rich phosphates, glycolytic and citric acid cycle metabolites and associated amino acids in rat cerebral cortex. J Neurochem. 1979;32(3):1115-1117.
- Koury MJ, Ponka P. New insights into erythropoiesis: the roles of folate, vitamin B12, and iron. Annu Rev Nutr. 2004;24:105-131.
- Dai Z, Koh WP. B-vitamins and bone health--a review of the current evidence. Nutrients. 2015;7(5):3322-3346.
- Vaes BL, Lute C, Blom HJ, et al. Vitamin B(12) deficiency stimulates osteoclastogenesis via increased homocysteine and methylmalonic acid. Calcif Tissue Int. 2009;84(5):413-422.
- Ganguly P, Alam SF. Role of homocysteine in the development of cardiovascular disease. Nutr J. 2015;14:6.
- Markišić M, Pavlović AM, Pavlović DM. The Impact of Homocysteine, Vitamin B12, and Vitamin D Levels on Functional Outcome after First-Ever Ischaemic Stroke. Biomed Res Int. 2017;2017:5489057.
- Stover PJ. Vitamin B12 and older adults. Curr Opin Clin Nutr Metab Care. 2010;13(1):24-27.
- Allen LH. How common is vitamin B-12 deficiency?. Am J Clin Nutr. 2009;89(2):693S-6S.
- Institute of Medicine (US) Standing Committee on the Scientific Evaluation of Dietary Reference Intakes and its Panel on Folate, Other B Vitamins, and Choline. Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. Washington (DC): National Academies Press (US); 1998. 9, Vitamin B12.
- Hill MH, Flatley JE, Barker ME, et al. A vitamin B-12 supplement of 500 μg/d for eight weeks does not normalize urinary methylmalonic acid or other biomarkers of vitamin B-12 status in elderly people with moderately poor vitamin B-12 status. J Nutr. 2013;143(2):142-147.
- Park S, Johnson MA. What is an adequate dose of oral vitamin B12 in older people with poor vitamin B12 status?. Nutr Rev. 2006;64(8):373-378.
