Age, age, age … How many times do you hear that multiple health problems appear with age? Many times. But what does age have to do with vitamin B12?
The answer is simple. The older we get, the less the body absorbs vitamin B12 from food. According to one study, 4% of women aged 40-59 are deficient in vitamin B12, and even more are close to this limit.
Vitamin 12 deficiency should never be ignored. Our body cannot function without an adequate supply of vitamin B12 at all stages of life. It is impossible to overestimate the importance of providing our body with a full amount of this vitamin.
Long-term chronic vitamin B12 deficiency can lead to:
- depression and Alzheimer's disease;
- neurological and neuropsychiatric changes;
- fertility problems;
- cardiovascular diseases;
- various forms of cancer etc.
When B12 deficiency occurs, the characteristic signs of the condition appear. The problem is that they develop rather slowly, which is why many do not notice them and thus the disease progresses.
However, there are ten main signs of B12 deficiency:
- pale yellow skin tone;
- painful and red tongue (glossitis);
- mouth ulcers;
- tingling sensation in the limbs (paresthesia);
- changes in motor function;
- visual impairments;
- irritability;
- depression;
- behavioral changes;
- decreased mental capacity.
Individually, each of these symptoms cannot unambiguously indicate a lack of this important vitamin. In any case, if you suspect that you have a vitamin B12 deficiency – by indirect indications – this is a serious reason to have a blood test.
Regardless of age and gender, the recommended daily intake of vitamin B12 for healthy adults is 3 mcg. With the right diet, inadequate amounts of vitamin B12 are rare in healthy adults. Nutritional supplements are also recommended to prevent vitamin B12 deficiency. If you have been diagnosed with vitamin B12 deficiency, talk to your doctor and discuss specific treatment options.
The main problem with vitamin B12 is its absorption. Dietary vitamin B12 deficiency occurs in groups of people who consume only plant-based foods or who minimize animal products in their diets.
Older people are also at risk due to malnutrition, the difficulty with self-care and food preparation. These people usually suffer from some degree of atrophic gastritis. Inflammatory processes in the gastric mucosa tend to increase with age, which leads to a decrease in the production of hydrochloric acid, one of the factors for the absorption of vitamin B12.
Most of all vitamin B12 is found in animal products – liver, beef, pork, lamb, eggs and turkey breast. It is also useful to eat milk, cheese, beef kidneys, cod, chum, mackerel, shrimp and mussels.
It's important to know! The assimilation of B12 is facilitated by vitamins B6, C and calcium. Vitamin B12 has a particularly strong healing effect when taken together with other B vitamins. It is also good to take it with foods high in vitamin A, iron, calcium, potassium and sodium.