Vitamin B12: Importance for Elderly and Low Meat Consumers

Vitamin B12 Vitamin B12 is a water-soluble vitamin found in foods such as eggs, dairy products, meat, and produced by bacteria in the intestines. Since we cannot produce Vitamin B12 ourselves, we need to obtain it from food and maintain a diverse and balanced gut microbiome.

Who is at Risk of Vitamin B12 Deficiency?

1.Elderly: Research shows that up to 20% of people over 60 years old in the UK and the US are deficient in Vitamin B12. This could be due to reduced food intake, poor absorption, or the use of various medications that may affect Vitamin B12 absorption.

2.Vegetarians or Vegans: Those who follow a vegetarian or vegan diet or consume very little meat might not get enough Vitamin B12.

3.Alcohol Consumers: Vitamin B12 is stored in the liver, so liver inflammation or damage caused by alcohol can impair Vitamin B12 storage and release. Additionally, heavy alcohol consumption might lead to reduced intake of other B12-rich foods and cause stomach and intestinal inflammation, further reducing B12 absorption.

4.Individuals with Stomach or Intestinal Surgery: Surgery that removes parts of the stomach or intestines can significantly reduce Vitamin B12 absorption.

5.Diabetes Patients on Metformin: Patients who take large doses of metformin for a long time are often deficient in Vitamin B12. Metformin may interfere with Vitamin B12 absorption in the intestines and disrupt the balance of gut bacteria.

6.People on Acid-Reducing Medications: Medications like omeprazole (Miracid), esomeprazole (Nexium), and lansoprazole (Prevacid) reduce stomach acid, which can decrease Vitamin B12 absorption from food.

7.Gout Patients on Colchicine: Colchicine may temporarily alter the lining of the distal intestine, leading to reduced Vitamin B12 absorption.

Maintaining adequate Vitamin B12 levels is crucial, especially for the elderly and those consuming less meat, to ensure overall health and prevent deficiency-related complications.

Benefits of Vitamin B12

Vitamin B12 is essential for the production of DNA and the formation of various cells, including red blood cells and nerve cells.

How to Know if You Are Deficient in Vitamin B12 A slight deficiency may not cause any symptoms, but a severe deficiency can lead to:

- Numbness or tingling in hands and feet

- Pale skin, anemia

- Smooth or inflamed tongue, frequent mouth ulcers

- Constipation, diarrhea, loss of appetite, or bloating

- Fatigue, heart palpitations

- Weakness, dizziness

- Mood changes, such as depression or irritability

However, the symptoms of Vitamin B12 deficiency are often non-specific and may not be noticeable. Currently, Vitamin B12 deficiency can be detected through a blood test. Direct testing of Vitamin B12 levels might not be very sensitive unless the deficiency is significant. Therefore, an indirect test by measuring homocysteine levels, an inflammatory marker in the blood, is often used. High levels of homocysteine can indicate a deficiency in Vitamin B12, folic acid, or Vitamin B6. Research has shown that elevated homocysteine levels are associated with heart disease, stroke, and Alzheimer's disease due to its role in promoting oxidative stress and inflammation of blood vessels.

How to Increase Vitamin B12 Levels in Your Body

1. Consume More Vitamin B12-Rich Foods: Include more meat, pork, chicken, fish, dairy products, and eggs in your diet.

2.Eat Probiotic Foods: Foods with live and active cultures, such as yogurt, kombucha, or direct probiotic supplements, can help good bacteria produce Vitamin B12 in your intestines.

3.Include Prebiotic Foods: Foods that nourish good bacteria in your gut, such as raw garlic, onions, shallots, spring onions, ginger, lemongrass, various beans (like red, black, and white beans), apples, and carrots.

4.Avoid Alcohol: Reducing or eliminating alcohol consumption can improve Vitamin B12 absorption and storage.

5.Take Vitamin B12 Supplements: If you are found to be deficient in Vitamin B12, consult a doctor about taking supplements and have your levels monitored regularly.