Why we need more vitamin B12 as we age?
by Kaylen Pfisterer, BSc, RIA Research Associate and the Assistant Research Coordinator
Every cell in our body needs vitamin B12 to grow properly. Over time, not having enough B12 can increase the risk of:
- memory problems
- heart disease
- extra-large, unhealthy blood cells
- loss of feeling in the hands or feet.
As a result, vitamin B12 deficiency can impact the quality of life of older adults. The best way to find out if you are low in B12 is to have a blood test. It is important to ensure that it is treated before permanent damage occurs.
Where do we get our vitamin B12 from?
We get B12 from eating meats, eggs, and dairy products. Health Canada recommends that anyone over the age of 14 get 2.4 micrograms per day—a tiny but important amount. Studies show that older adults are generally eating enough B12, yet about 1 in 4 have a vitamin B12 deficiency.
This could be because as we age, our bodies are less able to take up the vitamin B12 we eat. That is especially true when certain medications are taken, such as antacids. More research is needed on how the need for vitamin B12 changes with age.
How can we make sure we are getting enough B12?
The good news: it is generally thought that you can’t eat too much vitamin B12. It is safe to eat much more than the recommended daily allowance. Some studies show that foods fortified with B12 are more likely to result in adequate intake. Some examples of vitamin B12-fortified foods are cold breakfast cereals, soy milk, or other non-dairy milks. Check the side of the box or carton to see how much vitamin B12 is in a serving.
If you’re concerned that you might not be getting enough vitamin B12, ask your doctor for a blood test to check your B12 level.
Vitamin B12 supplements are fairly cheap and widely available in drug stores. They come in many different doses. Your doctor or pharmacist can help you decide on the right dose for you.
About the Author
Kaylen Pfisterer, BSc (Biomedical Science) is an RIA Research Associate and the Assistant Research Coordinator at the Schlegel-UW Research Institute for Aging*. Kaylen has vitamin B12 deficiency which prompted her ongoing Masters work in Kinesiology at the University of Waterloo where she is working with Professor Heather Keller (Schlegel Research Chair in Nutrition and Aging) and Dr. George Heckman (Schlegel Research Chair in Geriatric Medicine) to investigate vitamin B12 status and its impact on overall health in older adults living in long-term care.
*The Schlegel-UW Research Institute for Aging (RIA) is a not-for-profit organization whose aim is to enhance the quality of life and care of older adults through partnerships in research, education and practice. For more information go to: https://the-ria.ca/
Click Here for print PDF file – Healthy Eating – Why we need more vitamin B12 as we age?
Should I be Vaccinated?
Vaccines are not just for children. Immunizations are the most effective and long lasting protection against disease. It’s important to keep your immunizations up to date.
The ‘pneumonia vaccine’
Pneumococcal Disease or ‘PD’ is an infection caused by a type of bacteria (Streptococcus pneumoniae). When this bug invades the body, it can lead to serious illness, such as pneumonia. But the bacteria can also cause blood poisoning and meningitis, which is inflammation of the tissues around the brain and spinal cord.
PD bacteria can travel through the air and spread by close contact, through sneezing, coughing, or kissing. It can also be picked up from surfaces and objects. The most common signs and symptoms are fever, chills, sweat, aches and pains, and headaches.
Pneumococcal vaccination can prevent pneumonia and other infections caused by this bacteria. It is recommended for people 65 and older, and for those with conditions that affect the immune system, such as:
- Cancer, including leukemia
- Chronic heart, liver, or kidney disease
- Chronic lung disease (except asthma)
- Nephrotic syndrome
- Cirrhosis of the liver
- Alcoholism
- Diabetes mellitus
- Chronic cerebrospinal fluid leak
- HIV infection and AIDS
- No spleen or a spleen that does not work properly
- Sickle cell disease.
About eight out of 10 cases occur in these high-risk groups. The vaccine protects about 65% per cent of people. Vaccination also makes the disease milder for those who may catch it. The pneumococcal vaccine has been used in Canada since 1983.
Are there side effects?
Side effects of pneumococcal vaccines are usually very mild. Occasionally, a fever may occur. It is also common for your arm to be a bit red, sore or swollen where the needle went in. Other possible side effects may include headaches or fatigue. Allergic reactions can occur.
Five tips for reducing your risk of contracting PD
- If you are over 65 or in a risk group, see your doctor about getting the vaccine.
- Wash your hands.
- Be active.
- Get enough sleep, as this can help to keep your immune system strong.
- Have regular check-ups with your doctor.
Learn more
The National Advisory Committee on Immunization (NACI) makes recommendations for the use of vaccines in Canada. To see their guidelines, visit: www.phac-aspc.gc.ca/naci-ccni.
The Canadian Public Health Association has information on adult immunization.
www.cpha.ca/immunization
Click Here for print PDF file – Safety at Home and Outside – Should I be Vaccinated
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