Vitamin B12 deficiency: Older adults need more for healthy ageing and brain health, says study

Many people track iron and vitamin D—but what about vitamin B12? Learn why this essential nutrient is vital for memory, brain function, and long-term health, especially as you age. (Image: Canva)

We are constantly made aware of how vital nutrients like calcium, vitamin D, and iron are to our health. Their importance, which ranges from strengthening bones to boosting immunity, is well understood. One crucial vitamin, nevertheless, is usually disregarded. One of the most vital elements that our systems need is vitamin B12. It supports several biological functions, such as the creation of DNA and red blood cells. Furthermore, vitamin B12 protects brain nerve cells, which enhances memory and cognitive performance. While most adults know about the importance of iron or vitamin D, many overlook whether they are getting enough vitamin B12, especially as they age.

While our body can store this water-soluble in the liver, and though you don’t need large amounts daily, regular intake is essential to maintain optimal levels. Currently, it is recommended to include 2.4 mcg per day for adults. Seafoods like salmon, tuna, and oysters, as well as beef and fortified plant-based products like plant milks, breakfast cereals, and nutritional yeast, are excellent sources of vitamin B12.

However, new research from the University of California, San Francisco indicates that even B12 levels that are thought to be within the normal range may not be sufficient for the best possible brain function, particularly in older adults. The study found that those with lower-normal levels showed signs of neurological damage, including cognitive deterioration, independent of other factors like educational achievement.

“There’s growing evidence that what we currently define as ‘normal’ B12 levels might not support long-term brain health,” says Dr Alexandra Beaudry-Richard, a co-author of the study.

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The study also observed the potential risks of excessively high B12 levels, suggesting that both deficiency and excess could impact cognitive function. They called for more in-depth studies that determine the safe upper limits of vitamin B12 in humans.

Who Needs to Monitor Their B12 Levels?

While anyone can benefit from monitoring their B12, certain groups are at a higher risk for deficiency:

• People over the age of 50 have a reduced level of acid in stomach making it crucial to maintain proper B12 levels
• People who consume a vegetarian or vegan diet could be more likely to a deficiency
• People who have gastrointestinal conditions like Crohn’s or celiac disease
• People on medications like metformin or proton pump inhibitors (PPIs)
• Pregnant women need to support fetal brain development, and hence need to maintain healthy B12 levels

Not a One Cure-All

Despite being necessary, vitamin B12 is not a panacea for all medical issues. A healthy diet, consistent exercise, and mentally challenging pursuits like learning a new language, dancing, or playing an instrument are the foundations of true wellness.

Dr Beaudry-Richard refers to these types of exercises as a "full-body workout for the mind" because they activate several different parts of the brain.

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Therefore, keep in mind vitamin B12 the next time you're organising your diet or going over your supplement regimen. It's a nutrient that may be your brain's greatest ally.

FAQ

1. Why is vitamin B12 important?
- Vitamin B12 supports several biological functions, such as the creation of DNA and red blood cells, and protects brain nerve cells, enhancing memory and cognitive performance.

2. What are the recommended daily amounts of vitamin B12?
- For adults, it is recommended to include 2.4 mcg per day.

3. Who is at higher risk for B12 deficiency?
- People over 50, vegetarians and vegans, those with gastrointestinal conditions, individuals on certain medications, and pregnant women are at higher risk for B12 deficiency.

4. What are good dietary sources of vitamin B12?
- Seafoods like salmon, tuna, and oysters, beef, and fortified plant-based products like plant milks, breakfast cereals, and nutritional yeast are excellent sources.

5. Can both deficiency and excess of B12 impact cognitive function?
- Yes, both deficiency and excess of B12 levels can impact cognitive function according to recent studies.

6. When should B12 levels be checked?
- Doctors highly recommend checking B12 levels around age 70, but earlier testing is advisable if experiencing symptoms like fatigue, memory lapses, or tingling in the hands and feet.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.