Vitamin B12 in old age: The main problem for seniors
Vitamin B12 intake is indispensable for good health throughout life. But it is precisely in old age that serious problems arise. However, vitamin B12 is a solution to the most common and persistent problems of ageing. In this article you will learn what these problems are and how you can cover them with an adequate intake of vitamin B12 in old age.
Vitamin B12 in old age - What are its properties?
Vitamin B12 belongs to the B group of vitamins. It is water-soluble and is an essential vitamin. The group of essential vitamins includes those that the body cannot produce itself. This means that you definitely have to take this vitamin through your diet. If you cannot ensure this, then the long-term and healthy functioning of your body is at risk. When looking for vitamin B12, you might also come across the term cobalamin. This means the same thing, but with an alternative name.
Vitamin B12 in old age - What are the tasks?
Vitamin B12 has five important tasks in its effect on the body:
- Cell division and blood formation are promoted. It thus counteracts circulatory disorders and anaemia.
- Energy metabolism: The mitochondria are involved in energy production in the cell. The mitochondria are often called the power stations of the cell. Without vitamin B12, the mitochondria would not be so powerful.
- Interaction of hormones: With vitamin B12, an interaction of hormones and neurotransmitters is more successful. This creates a more positive mood in people and their perceptual abilities are improved.
- Detoxification measures: Vitamin B12 neutralises several substances and radicals that would have a damaging effect on the body in various ways.
- Protective function: Vitamin B12 in old age protects the cell membranes, the nerves and the brain. These are precisely the areas of the body that require special protection as we age.
Vitamin B12 can prevent the classic complaints of ageing
Classic ailments of old age do show up in the areas mentioned. For example, the great fear of old age is to have such diseases that affect the brain and nervous system: Paralysis, dementia, Alzheimer's disease. Diseases that occur earlier in life can also be very well counteracted by vitamin B12: This is, for example, multiple sclerosis, which is sooner or later fatal. Mental illnesses such as schizophrenia can also result from a vitamin B12 deficiency.
The special task of vitamin B12
The great service that vitamin B12 provides here is first and foremost in protecting the body from homocysteine, a harmful breakdown product of the body. This can be responsible for the following diseases:
- Cardiovascular diseases
- Dementia
- Stroke
- Multiple sclerosis
- Retinal diseases of the eye
Several tasks for a healthy overall structure
The tasks of vitamin B12 are thus very extensive. The fact is that many different claims are circulating that speak for even more tasks of vitamin B12. But not everything has been researched yet. It is only speculated that the vitamin is even more important than previously realised.
Vitamin B12 in old age - Where does it come from?
When it comes to foods containing vitamin B12, a real dispute is brewing. The vegans are in top form and claim that vitamin B12 is also found in purely plant-based foods. Maintaining objectivity: Yes, there is vitamin B12 in purely plant-based foods. But a key requirement for foods to pass as a source of vitamin B12 at all is that they contain sufficient vitamin B12 with a detectable effect and in an active form when consumed in normal amounts. This is not the case with almost any plant-based food, except for algae from distant seas around the world. Thus, the problem arises for vegans that they automatically have to rely on supplementation through food supplements. For non-vegans, the following foods are a place to start:
| Food | Vitamin B12 content in micrograms per 100 grams |
| Offal | 70 |
| Meat | 2 - 5 |
| Fish | 1 - 9 |
| Liver | 1 - 1.5 |
| Cereals | 1 - 3 |
| Milk,yoghurt | 0.2 - 0.4 |
If one takes into account the small amount needed of 3 micrograms per day (according to the DGE), then a non-vegan diet is absolutely sufficient. Nevertheless, deficiencies in vitamin B12 occur conspicuously often in seniors, even with a balanced diet. The main reason for this is the body's reduced ability to absorb the vitamin:
- Medication: Drugs, so-called proton pump inhibitors (PPI), are able to drastically reduce stomach acid production in the human body. As a result, vitamin B12 cannot be absorbed by the body.
- Surgical interventions and operations: Both are capable of making the absorption of vitamin B12 more difficult by, for example, reducing the area of the stomach. Untreated inflammations, such as chronic gastritis, which often occurs in old age, also stand in the way of the utilisation of vitamin B12.
In such cases, the vitamin must be injected directly under the skin into the muscle by a doctor. If you are confident enough, you can inject yourself. They can be bought in pharmacies and on the internet.
Vitamin B12 in old age - What is the recommended requirement?
The recommended requirement for women and men alike is 3 micrograms per day. This can be met naturally without any problems, as long as the diet is not vegan. You do not have to be cautious about overdosing. No side effects have been proven with complete certainty. If there were any abnormalities, they were only of a harmless nature.
Vitamin B12 in old age - How does a vitamin deficiency become noticeable?
Symptoms of vitamin B12 deficiency become noticeable in numerous ways due to its far-reaching functions. Examples (cf. Ströhle et. al., 2004):
- Impaired mood
- Poor cell formation and division, leading to neurodegenerative functions, which in German means disorders of brain functions and nerves
- Less energy in everyday life
- Risk of vascular disease and resulting emergencies such as stroke
Vitamin B12 deficiency is a very deceptive symptom. This is because, as you will notice, all of the above are things that usually occur with age and are considered normal. On this point, one thing is simply recommended: If you have the slightest doubt, just have the doctor take a look!
FAQ: Vitamin B12 in old age - the most important questions and answers
What are the plant foods that vegans look to for vitamin B12?
The following are said to belong to the select group of vegan foods with significant vitamin B12 content: Algae, mushrooms, barley grass, sauerkraut, parsley, black tea and many more. Without a doubt, they all have a low content of vitamin B12. However, this is so low that an incredibly large amount of these foods would be necessary to cover the daily need for vitamin B12 in old age.
Which groups of people are particularly at risk of vitamin B12 deficiency?
The groups of people most at risk are considered to be vegans and older people. The reason for this is that vegans do not eat animal foods and are rarely willing to use food supplements. In older people, on the other hand, frequent consumption of medication and diseases of the digestive tract prevent sufficient vitamin B12 intake.
Conclusion
Vitamin B12 combines a multitude of tasks in one. Here you have optimal protection against mental diseases and diseases affecting the brain and nervous system. In addition, numerous metabolic processes would not function without vitamin B12 in old age. The daily requirement can be covered without problems through natural nutrition. Only vegans and older people with vitamin absorption disorders should use food supplements.
