What is Vitamin B12?
As the name suggests, Vitamin B12 is part of the B family of vitamins. Also called cobalamin, vitamin B12 is a water-soluble vitamin found in some foods and available in supplement form.
Vitamin B12 has several important jobs in the body. It’s essential for the following:
- Carbohydrate metabolism
- Energy production
- Formation of nerve tissue
- Proper formation of red blood cells
- Proper neurological function
Together with folate, Vitamin B12 is also required for the transformation of homocysteine (a non-essential amino acid found in food) to methionine (one of the essential amino acids your body needs to function properly)1, 2. Adequate amounts of methionine are needed for your body to produce proteins, lipids, and DNA1, 2.
Without adequate vitamin B12, your body can not properly carry out these important functions and your health can be negatively affected as a consequence.
READ MORE: ABCs of Vitamins: Vitamin B6, B12 & Folate
Benefits of Vitamin B12 for Seniors
Since it’s involved in so many essential body functions, getting adequate B12 as you age can help support your overall health. Vitamin B12 helps your body produce energy, which is essential for feeling good and staying active well into your senior years.
Research has also found links between vitamin B12 status and cognitive function. Low levels of vitamin B12 may increase the risk of developing cognitive and/or neurological decline, which is a common age-related concern of older adults3.
Understanding how much vitamin B12 you need and where to get it may help you stay mentally sharp and energetic as you age.
READ MORE: Supplements to Support Healthy Aging
Recommended Intake of Vitamin B12
Recommended Dietary Allowances (RDA) for vitamin B12 have been established for babies, children, teens, and adults by the Food and Nutrition Board as part of the Dietary Reference Intakes (DRIs). An RDA is the amount of a nutrient that meets the daily requirements of the majority of healthy people1.
The adult RDA for vitamin B12 is 2.4 micrograms per day1, 4. There is no difference in the recommended intake between men and women. However, pregnant and breastfeeding women have slightly higher needs for B12.
The RDA is the same for adults of all ages, which means the recommended vitamin B12 dosage for seniors is 2.4 micrograms per day.
Most healthy people can meet the recommended intake with food sources of B12 through a balanced diet. However, there are other foods that are high in vitamin B12.
Types of Foods High in Vitamin B12
The only naturally occurring vitamin B12 food sources are animal foods.
Plant-based diets do not include animal food sources. Individuals following a vegan or vegetarian diet may have a hard time getting enough vitamin B12 from food alone so a B12 supplement is usually suggested for these populations.
Food sources of vitamin B12 include:
- Meat – beef, lamb, pork/ham
- Poultry – chicken, turkey
- Seafood – salmon, tuna, sardines, shellfish
- Dairy – milk, yogurt, cheese
- Eggs
Here are some of the best dietary sources of vitamin B12 and the amount they contain:
- 2 large eggs contain 1 microgram or 40% of the Daily Value (DV)
- 6-ounce plain yogurt contains 1 microgram or 40% of the DV
- 1 cup of 2% milk contains 1.3 micrograms or 54% of the DV
- 3 ounces of 85% lean ground beef contains 2.4 micrograms or 100% of the DV
- 3 ounces of salmon contains 2.6 micrograms or 108% of the DV
- 3 ounces of shelled clams contains 17 micrograms or 708% of the DV
- 3 ounces of beef liver contains 70.7 micrograms or 2,944% of the DV
The only non-animal foods that contain vitamin B12 are fortified foods, such as cereal, nutritional yeast, and plant milks (i.e. soy milk). The amount of vitamin B12 in fortified foods can vary, so be sure to read the Nutrition Facts label if these foods are a significant source of B12 in your diet.
If your diet includes some or all of the vitamin B12 food sources listed above, you may still have a hard time meeting your B12 needs if you’re over the age of 50. Let’s explore why.
Why Older Adults May Not Absorb Vitamin B12 Efficiently
Although the RDA for vitamin B12 applies to adults of all ages, older adults may have an increased need for vitamin B12.
As our bodies age, they may become less effective at breaking down and absorbing some nutrients. Vitamin B12 is one such example.
Stomach acid releases vitamin B12 from food so it can bind to intrinsic factor, a protein that helps the intestines absorb vitamin B121. Your body may make less stomach acid as you age. Less stomach acid means less vitamin B12 is absorbed, even if you’re eating good sources of B12 and meeting the RDA of 2.4 micrograms per day.
Many older adults take prescription medication(s) that may also interfere with vitamin B12 absorption.
Because older adults can have trouble absorbing B12, vitamin B12 supplement may be a good options are recommended for adults aged 50 years and older1. Since supplemental B12 doesn’t need the presence of stomach acid to release it from food, it’s easier to absorb and may be the best form of vitamin B12 for seniors.
READ MORE: Health Tips for People 50 and Over
Vitamin B12 supplements are available in several forms and doses, so how do you know what’s the best vitamin B12 supplement for seniors?
Methylcobalamin and cyanocobalamin are common supplemental forms of B12. Methylcobalamin is synthesized by bacteria and is the same as the B12 found in food, while cyanocobalamin is a synthetic version of B125. Both forms of B12 are affordable, but research has found methylcobalamin is more bioavailable than cyanocobalamin5.
Your doctor can help you select a vitamin B12 supplement and advise you on the recommended dosage of vitamin B12 for seniors.
How Do I Know If I’m Getting Enough Vitamin B12?
Most people meet their vitamin B12 needs from food, but certain populations are at risk of not getting enough. Older age and following a plant-based diet are two factors that can make it tough to get enough vitamin B12 from diet alone.
Low levels of vitamin B12 can result in:
- Fast or fluttering heartbeat
- Fatigue
- Lack of energy
- Pale skin
- Tingling hands and/or feet
- Weakness
- Weight loss
The only way to know for certain whether your vitamin B12 level is adequate is through a blood test. If you’re concerned about your vitamin B12 intake or experiencing any of the above symptoms, you should see a doctor to have your vitamin B12 levels checked.
Summary About B12
Everyone needs adequate amounts of vitamin B12 for good health. Vitamin B12 is naturally found in animal food sources, as well as some fortified foods.
Your body’s ability to digest and absorb B12 decreases with age. Vitamin B12 for seniors is important to support energy levels, red blood cell formation, and the healthy functioning of the nervous system.
Older adults may absorb vitamin B12 dietary supplements better than B12 found in food.
If you’re concerned about your vitamin B12 status, speak with your doctor, such as your primary care physician or with a virtual doctor through GNC Health1, to have your levels checked and see if a supplement is right for you.
1If required, your doctor may order lab work or will write a prescription for you. In some cases, your doctor may ask you to schedule a follow-up visit to ensure that you’re improving your health or achieving your health goals. Lab tests are not included in your GNC Health membership fee and are subject to out-of-pocket expenses.
References
- Vitamin B12: Fact Sheet for Health Professionals. National Institutes of Health.
https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
- Vitamin B12. Linus Pauling Institute, Oregon State University. https://lpi.oregonstate.edu/mic/vitamins/vitamin-B12
- Stover P. Vitamin B12 and Older Adults. Current Opinion in Clinical Nutrition and Metabolic Care. 2016. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5130103/
- Vitamin B12: Fact Sheet for Consumers. National Institutes of Health. https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/#h4
- Paul C, et al. Comparative Bioavailability and Utilization of Particular Forms of B12 Supplements With Potential to Mitigate B12-related Genetic Polymorphisms. Integrative Medicine. 2017. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5312744/