B12 Deficiency: The Age Old Dilemma

Vitamin B12 or Cobalamin, found naturally in such foods as eggs, dairy, meat, and fish, is not absorbed as well as we age, therefore, people are at an increased risk of deficiency as they get older. Unfortunately, this condition may go unnoticed for many years as the symptoms may be masked by other illnesses. An acute deficiency of this vitamin may cause tingling or numbness in the fingers and toes, difficulty walking, frequent mood changes, depression, dementia, and disorientation. Vitamin B12 deficiency has also been linked to such conditions as Multiple Sclerosis, asthma, and low sperm counts. Conversely, healthy levels of this vitamin may lead to high sperm counts, reduced risk of cataract formation, and increased homocysteine levels. This water soluble vitamin is responsible for DNA synthesis, proper red blood cell formation, and neurologic function. Therefore, it is critical for those of us that are health conscious, to maintain adequate B12 levels as a deficiency may prove quite costly. There are several reasons for low levels of this vitamin.

1. Stomach acid, which is necessary for adequate B12 absorption, declines with age resulting in low B12 levels. 2. Certain medications taken for indigestion or acid reflux may also interfere with the body's ability to use this vitamin-some examples are Prilosec, Prevacid, Zantac, and Tagamet. Some vitamin/mineral supplements such as potassium and Vitamin C may interfere with the body's ability to use B12 and should be taken at least 2 hours after meals to be safe. 3. Conditions such as atrophic gastritis, which decreases hydrochloric acid in the stomach, may result in inadequate absorption. Celiac disease, pernicious anemia, GI surgeries, and Crohn's disease may affect your ability to absorb this vitamin. 4. Heavy alcohol consumption may result in lower B12 levels. Therefore, it is a good idea to limit daily alcohol intake to one drink for women and two drinks for men so that this risk for deficiency may be eliminated.

Consuming fortified foods, such as breakfast cereals, is an easy way to supplement one's intake-a synthetic form of B12 which is easily absorbed by the body is in these products. For most people over 50, eating a bowl of fortified cereal at breakfast and /or taking a multivitamin with at least 2.4 mcg should be adequate. If one has a medical condition such as pernicious anemia, supplementation should be under a doctor's supervision. By eating smart, this unnecessary and costly nutritional pitfall may be completely avoided.

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