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The Benefits of Vitamin B12
January 2007
Vitamin B12 is a water-soluble vitamin that is part of the “B-Complex.”
This vitamin is also called cobalamin because it contains the metal cobalt.
B12 is of particular concern as we get older due to absorption issues
and to the vegetarian, as this vitamin is found predominately in animal
products.
The Role of “B12”
It plays an important role in metabolism, regulating the formation of red blood cells and is involved in maintaining the central nervous system.
HOMOCYSTEINE - Low levels of B12 are associated with higher levels of homocysteine. Studies show that elevated homocysteine levels may increase the risk of heart disease as well as stroke.
BONE DENSITY - Research shows lower levels of Vitamin B12 in both men and women correlate with lower bone density, increasing risks for osteoporosis.
Desirable Dose
The Dietary Reference Intake (DRI) recommended dietary allowance (RDA) for Vitamin B12 is 2.4 micrograms (µg). This RDA is the average daily intake to meet the requirement for most adults 19 years or older.
Signs of Vitamin B12 Deficiency With inadequate B12, anemia, fatigue, weakness, constipation, loss of appetite and weight loss can occur. Over time numbness, tingling in the hands and feet and difficulty maintaining balance may develop. Poor memory, soreness of the mouth or tongue can also be signs of deficiency.
B12 Challenges for 50+ Adults & Vegetarians
Vitamin B12 is attached to protein in food. The natural acid in the stomach separates the B12 so it can be absorbed. As we age, production of stomach acid declines, so absorption can decline as well. There are also some medications, like metformin and antacids that may impair absorption. The strict vegetarian may also be challenged since B12 is found in animal products. 100%-fortified cereals are a great source of B12 for vegetarians.
Dietary Supplements
If you have any of
the “deficiency” signs and symptoms, you may need to check
with your physician to see if you need to supplement your diet with Vitamin
B12. A blood test
will indicate if you are deficient.
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