Vitamin B12 is necessary for good health, but how often you take this supplement is also essential.

Most vegans know that they should take a B12 supplement one or two times a week, and if you didn’t know, then either start with a supplement or fortified foods. However, for seniors, once or twice a week isn’t enough.

Before we go any further, let me tell you precisely what B12 is and why it is necessary. It is a water-soluble vitamin involved in many of the body’s vital processes. It helps to keep the nervous system healthy and aids the production of red blood cells. It also has a part in making folate, and both are essential in manufacturing DNA, the genetic material in all cells. So now you can see, it’s rather darn important.

Typically B12 is sourced through animal-based foods, and because vegans don’t eat those foods, they are susceptible to deficiency. Don’t be fooled; meat-eaters can also be deficient through conditions that destroy it, such as poor absorption, some drugs and a few other assorted reasons.

One of the symptoms of vitamin B12 deficiency is anaemia; others can be fatigue, dizziness, shortness of breath and more. When left untreated, real damage can occur, especially to the nerves outside the brain and spinal cord.

There are several benefits to having good B12 levels. The most notable for the older and wiser of us is that it may support bone health. Studies have found a link between inadequate levels of B12 and poor bone health and osteoporosis, especially in women.

It’s not just the bones that can suffer. The eyes can also be affected. Having the correct B12 levels may reduce the risk of age-related macular degeneration.

One of the things this vitamin does is play a vital role in synthesising and metabolising serotonin. This is the chemical that regulates your mood. Not having enough of this wonderful vitamin can lead to decreased serotonin production resulting in a depressed feeling. Studies have shown that vitamin B12 supplements given to those deficient were a factor in improving the symptoms of depression.

It can also increase energy levels. However, this is only in those who were deficient. Sadly, to someone like me, whose B12 levels are sufficient, it doesn’t apply (more’s the pity!).

These are just a few of the benefits; there are others. The point is that Vitamin B12 is an absolute must for plant-based eaters and many animal eaters as well.

Time to get to us older folk.                 

Researchers now understand that people over the age of 65 should be taking higher doses of B12, so the recommended dose is at least 1,000 mcg of cyanocobalamin every day.

You could rely on B12-fortified foods. However, in your senior years, you will have to eat a truckload of these foods at least three times a day. I’m going to hazard a guess and say that the likelihood is you’re not eating as much food as you used to, so increasing your food intake will be almost impossible.

Aside from fortified foods, the other ways are either injections or supplements. These can come in the form of oral drops, powders, chewables or small tablets.

Stick to the supplement. It’s easy to do. I have a bottle of small, edible tablets beside my bed, and every morning when my feet touch the floor, I reach for and take my little pink pill.
Until next time…