According to the Center for Disease Control and Prevention about 1 out of every 31 people over the age of 51 have a vitamin B12 level below a the healthy range. It is important that we have adequate amounts of vitamin B12 in the diet to prevent a deficiency and promote health.
Function of Vitamin B12
B12 is essential for the development and growth of all cells, especially for those in the gastrointestinal tract, bone marrow, and nervous tissue. B12 is also needed to maintain the healthy of red blood cells and in the creation of DNA.
Vitamin B12 Deficiency
A vitamin B12 deficiency occurs slowly and symptoms may only appear after a long period of deficiency. Over time a B12 deficiency can cause anemia, which symptoms include weakness, feeling faint, heart palpitation, looking pale, and shortness of breath. A B12 deficiency can also cause tingling in the hands and feet, loss of vision, memory problems and changes in personality.
Because folic acid and vitamin B12 are dependent on one another to function, it is possible to develop a deficiency in both nutrients if either is missing. Due to this relationship it is recommended that they are supplemented together.
Who is at Risk for a Vitamin B12 Deficiency
Because B12 is only naturally found in foods that come from animals, vegetarian that do not eat eggs or milk and vegans are at risk for a deficiency. A deficiency can also be caused by malabsorption. People with stomach or gastrointestinal problems may be at risk.
Vitamin B12 Recommendations
It is recommended to eat at least two serving of foods that are rich in vitamin B12 daily. Foods that are high in vitamin B12 include milk, eggs, fish, cheese, beef, liver and kidney. If a person already has a deficiency, more than a multivitamin will be needed. To raise a vitamin b12 level, a person must take at least 1,000mcg per day.
For people who do not consume animal products it is recommend to take a supplement. For those with gastrointestinal problems a B12 injection may be needed.
Vitamin B12 is a vital part of a healthy diet and it is needed for cell growth. It is important that we are aware of our food choices. Everyone should include food rich in B12 in the diet or take a supplement to avoid a deficiency and serious health consequences.
Reference:
- Center for Disease Control and Prevention
- Mahan, L. Kathleen and Escott-Stump, Sylvia. Krause’s Food, Nutrition, and Diet Therapy. 11th ed. Philadelphia: PA, 2004
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