According to the Centers for Disease Control, one out of every 31 Americans aged 51 years or older, have a vitamin B12 level lower than the level required for diagnosis as deficient.
B12, which is found in meats, fish and mollusks, enriched cereals, eggs and dairy products, but not in vegetables, fruits or grains, is necessary for the production of new red blood cells. Thus, a deficiency in this vitamin can lead to anemia.
Symptoms are often vague, developing over a long period of time, but can include weakness, heart palpitations, shortness of breath, tingling of the hands or feet, and even memory or vision difficulties. Slight changes in cognition, depression, constipation, poor balance, and soreness of the mouth or tongue have also been noted in individuals with B12 deficiency.
Risk factors for vitamin B12 deficiency include age, long term vegan diet, stomach surgery, long term use of antacids, or a history of pernicious anemia, celiac disease, or Crohn's disease.
Since many of these symptoms are also associated with other disorders, it is important to be evaluated by a physician so that a proper diagnosis can be made. A simple blood test can determine if someone is deficient in B12, and if a deficiency exists, the treatment may involve taking a supplement in pill form, or receiving B12 via once monthly injections.
According to the National Institutes of Health (NIH), "up to 30 percent of adults aged 50 years and older may have atrophic gastritis, an increased growth of intestinal bacteria, and be unable to normally absorb vitamin B12 in food." Because of this, synthetic supplements and fortified foods may be the best sources of vitamin B12 for adults 50-years and older. More information about Vitamin B12 can be found on the NIH web site at: http://ods.od.nih.gov/factsheets/vitaminb12.asp.
If you are able to absorb dietary vitamin B12, the Mayo Clinic says that a day's supply of vitamin B12 can be obtained by eating 1 chicken breast plus 1 hard-boiled egg plus 1 cup plain low-fat yogurt, or 1 cup milk plus 1 cup raisin bran.
Since plants are not reliable sources of vitamin B12, vegetarians and vegans should try to insure proper intake by eating foods that are fortified with B12. Those may include textured vegetable protein, soy milk, vegetable margarines, and, again, breakfast cereals, such as Malt-O-Meal High Fiber, and Total. For a list of cereals and their B12 content, visit Nutrition Data at http://www.nutritiondata.com/foods-008116000000000000000-5w.html.
Elders who want more information on nutrition, or who think they might benefit from Meals on Wheels or a community dining site, are encouraged to call SeniorCare's Nutrition Department at 978-281-1750.
Anne Springer is the public relations director of SeniorCare Inc., your local Area Agency on Aging. To reach SeniorCare, call 978-281-1750.
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