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Vitamin B₁₂: A vital nutrient for all ages

Vitamin B₁₂ is one of the most important vitamins in the B vitamin complex. Deficiencies of this particular vitamin can cause significant problems for our neurological system and interfere with the processes of clear thinking and memory. A deficiency of vitamin B₁₂ can contribute to anxiety or depression and is linked to other dysfunctions of the nervous system. Vitamin B₁₂ is commonly present in less than optimal amounts, particularly in people over 60 years old. In fact, as many as forty percent of our senior citizens are deficient in B₁₂. In other words, a good number of elderly persons may require supplementation of this vitamin. Fortunately, vitamin B₁₂ deficiency is easily preventable.

In the U.S., the current recommended dietary allowance (RDA) for vitamin B₁₂ is 2.4 micrograms per day. This amount is the minimum quantity required to prevent serious disease in the general population, but it does not address the biochemical individuality of many. A balanced diet, consisting of a variety of fruits, vegetables, whole grains, legumes, and some animal products, will easily exceed this RDA. Meat, fish, eggs, and dairy contain the richest supply of B₁₂ in the diet. So, strict vegetarian or vegan diets may not provide an adequate supply. Persons with these diets may also need to consider vitamin B₁₂ supplementation.

The effects of a long-term B₁₂ deficiency can be quite serious, occasionally even life threatening. The body’s stores of this vitamin last several years before signs and symptoms of a deficiency may become obvious enough to be recognized. The fact that the body keeps such great reserves of vitamin B₁₂ seems to be a testament to just how vitally important its supply is to our health.

In our elderly population, the stores of Vitamin B₁₂ commonly start to dwindle after age sixty. When a deficiency does occur at this point in life, it’s most often because the body has difficulty absorbing the vitamin from our food. Poor absorption from food is responsible for about half of all vitamin B₁₂ deficiencies, particularly later in life. Certain prescription medications, especially antacids, excessive alcohol, or poor diet accentuate vitamin B₁₂ deficiency.

After our body’s vitamin B₁₂ stores have been depleted, a variety of symptoms may gradually emerge. The symptoms of B₁₂ deficiency are varied, but their effects tend to fall mostly within the brain and the neurological system. Most commonly, persons with a deficiency report fatigue, weakness, numbness, tingling, difficulty walking, poor memory, foggy thinking, anxiety and depressed mood. Since these symptoms may be caused by any number of conditions besides B₁₂ deficiency, it’s important to seek the advice of a doctor to help identify the true cause. A long-term B₁₂ deficiency may lead to irreversible damage to the nervous system, so it’s important to seek medical advice as soon as symptoms appear.

Once a vitamin B₁₂ deficiency is suspected, your doctor may decide to treat you right away or to use several different laboratory tests to make a more confident diagnosis. The amount of vitamin B₁₂ in the body can be roughly measured in the blood. However, the results of this test are not always accurate or reliable. Additional tests may be required to thoroughly evaluate true deficiency. The more accurate blood tests check for both methymalonic acid and homocysteine, substances that increase in the blood when B₁₂ levels are low. The MCV or mean corpuscular volume, found on a common blood test called the CBC or Complete Blood Count, can indicate vitamin B₁₂ deficiency. It also important to note that some individuals with sufficient vitamin B₁₂ may not be able to convert it to the more active form, necessary for many reactions inside the cells of the body, where the vitamin is most important.

Preventing a vitamin B₁₂ deficiency is the best strategy. Seniors, particularly, should consider regular supplementation of this very important vitamin. In the past, this was mostly done by means of a monthly B₁₂ injection, at home or in your doctor’s office. Now, there are other, less costly and less invasive means available for supplementing vitamin B₁₂. Despite prevailing myths to the contrary, taking vitamin B₁₂ by mouth or under the tongue has been found to be as effective as injection in providing the required levels of the vitamin. Larger doses may be required, and are generally considered safe.

Even in light of individual problems related to absorption of nutrients or individual requirements, a balanced, nutritional diet is still one of the most important ways of maintaining optimal health and a steady supply of vitamins and minerals. Supplemental vitamins can provide the support for good nutrition, but a healthy diet provides the foundation. If your New Year’s resolution includes taking better care of your body, start with 3 balanced meals a day and, if you are not feeling tip-top, consider a physical exam and some basic blood tests, to look a little further.

Yellowstone Naturopathic Clinic
720 N. 30th St.
Billings, MT 59101
PHONE 406·259·5096/FAX 406·248·5655

ync@180com.net

Dispensary
406·254·9682

dispensary@yncnaturally.com