Vitamins 201: B12
There’s evidence that anyone over 50, regardless of their dietary pattern, may benefit from supplementing vitamin B12.
How will you know if this is right for you?
Ask your doctor to test your B12 level.
What does vitamin B12 do?
Vitamin B12 is an important nutrient that helps your body keep your nerve cells and blood cells healthy. It also helps your body make DNA, the genetic material in all of your cells.
Your body doesn't make vitamin B12 on its own.
B12 deficiency
“Vitamin B12 deficiency is a common condition which can present with non-specific clinical features, and in severe cases with neurological (nervous system) or haematological (blood) abnormalities.
B12 deficiency can affect individuals at all ages, but most particularly elderly individuals.
Deficiency is caused by either inadequate intake, inadequate bioavailability or malabsorption.”
What is malabsorption?
Impaired release of vitamin B12 from ingested food.
What does this mean for you?
It’s not just about what you eat, it’s also about how nutrients in food are absorbed by your body.
Malabsorption is not something I’m suggesting you worry about. The point is, you could assume your diet has you covered. Or you could check your B12 level to be sure.
source: PMID: 25824066
Potential impacts of B12 deficiency
Lack of vitamin B12 can result in milder manifestations such as fatigue and paraesthesyia (skin sensations like tingling and numbness), to severe features like pancytopaenia (lower than normal level of red and white blood cells) and degeneration of the spinal cord.
“There is also evidence to suggest that vitamin B12-insufficient patients may be at increased risk of osteoporosis.”
source: PMID: 25824066
How common is B12 deficiency?
“In the United States, it has been demonstrated that the prevalence of vitamin B12 deficiency varies by age range, affecting at least 3% of those aged 20–39 years old, 4% of those aged 40–59 years, and 6% of those 60 years or over.
Marginal depletion affects 15% of those aged 20–59 years old and more than 20% of those aged 60 years or over.”
Talk to your doctor
If you’re plant-based, and you’ve made your doctor aware of that, I’d expect your doctor has already tested your B12 level. If they haven’t, ask about it.
If you’re over 50 and not plant-based, consider asking your doctor to add a B12 test next time you get bloodwork. A single (vs. recurring) test may be all that’s necessary. Your doctor will advise.
Keep in mind, you may need to shift your relationship with your doctor(s). It’s OK to ask for a test, rather that waiting for, or hoping your doctor has all of your bases covered.
I don’t remember where I heard it, but I like the phrase:
Don’t outsource your health.
Image by @anniespratt on Unsplash
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