Vitamin B12 for Older People

Older people are at greater risk of B12 deficiency due to age-related changes that occur in the stomach and intestines, which can decrease the absorption of B12 from food. Common medications such as anti-reflux medication can also cause a decrease in B12 absorption. Symptoms of vitamin B12 deficiency include memory loss, confusion, difficulty in concentrating, irritability, and tingling or numbness in hands and feet. In older people, B12 deficiency can easily be mistaken for dementia as the symptoms are similar.

The recommended daily intake for older people aged >70 years is 2.4µg of B12 per day. µg stands for microgram and 1 microgram is equal to 0.001 milligrams. But all you need to take away from this is that 2.4µg is an extremely small value.

Here are some great sources of Vitamin B12, that can help you reach your daily target of 2.4µg/day

Animal foods high in B12 include:

• Liver, fish (e.g. salmon or canned tuna), beef, eggs, milk, and milk products e.g. yoghurt & cheese

Non-animal foods high in B12 include:

•  Fortified cereals, fortified non-dairy milk, nutritional yeast, and marmite.

If you do not consume many of the animal foods mentioned above and believe your B12 intake will come from non-animal food products it is important you are purchasing products that are fortified. If a non-dairy milk or a cereal is fortified it will be displayed on the package either as a health claim on the front of the packet or in the nutrition information panel.

For example, the nutrition information panel for soymilk may say it contains Vitamin B12 and in this example if you consume 1 serve (250mL) you will receive 1µg of B12 which equates to just under 50% of the recommended daily intake of B12 (2.4µg). It is important to check the products you buy as not all non-dairy milk and cereals are fortified.

If you are worried about your B12 levels please visit your doctor.