For a woman who has a healthy diet and includes every food group with animals protein too, I refuse to take supplements at all times. Many nutritionists told me to reduce dairy food and insure my health is intact.
For sure I take my D vitamin daily since it is particularly healthy for aging people. But according to some late studies and the National Academy of Medicine, I also needed b12 vitamin for my brain.
The animal food items like cheese, eggs, milk, fish and meat are the best b12 sources each unique for the stomach acids, pepsin enzyme and the gastric factors that engage in processes between food and acids. When we age, the cells in the belly that make acids can stop their work and even develop atrophic gastritis.
100 years ago experts found that certain people, and one of them is Mary Todd Lincoln, had pernicious anemia, deficit in red blood cells labeled also autoimmune disease that shows deficit in stomach cells crucial for the b12. Lincoln even started to behave strange and had to be admitted to a mental hospital.
Deficit in B12 and B folate show signs like dementia, depression and even impairment in behavior, said Dr. RajaprabhakaranRajarethinam – psychiatrist o Wayne State university Medicine School.
He said the 66 year old woman had serious depression, psychosis and no energy, also low blood vessels with b12 and after this vitamin was injected, all symptoms disappeared slowly.
The experts of Europe stated that when people were given b12 many brain parts were kept safer than before, especially crucial for those with Alzheimer’s. in a study that lasted for 2 years in Oxford University, were gathered 270 people over 70 that had mild cognition issues and low b12. The Dr. Helga Refsum, nutrition expert at the Oslo University, said that reduced cerebral atrophy was noted in people with high dose of this vitamin.
B12 deficit can cause cognitive problems and this happens more often than we think. More often in older people that have unhealthy diets or live unattended and alone too. Said Rajarethinam.
The academy claimed 10-30% older than 50 have less belly acids to link it with b12 of foods and with aging this worsens.
Also a lot of people have no idea they make improper amounts of that stomach acid. Actually, young adults study, the Framingham Offspring study, said improper b12 absorbing and insufficient one too is most seen in ages 26-49.
The academy advises that older than 50 must get enough b12 daily 2.4 mcg in those older than 14, just a bit more for pregnant and nursing women; fortified b12 vitamins and supplements.
Some groups, not just older people, also are at risk for b12 deficit. They are the vegans and vegetarians that eat no or little bit of animal proteins. Also those with belly digestive problems and small intestines (celiac, Crohn’s), proton pump inhibitor users for the acid reflux. And those that had surgeries for weight loss or cancer/ulcer.
Among the b12 deficit target group are also the elder people in nursing homes that receive limited diet options. And thus their cognition is further more impaired.
This b12 deficit can take few years to be developed. And symptoms can get worse and worse due to malnutrition mostly.
In an online July post, David G. Schardt a senior nutritionist said for the Center of Science and Public interest, the most common b12 deficit symptoms are: fatigue, numb feeling, tingling in hands/feet, weak muscles, reflex loss, confusion, depression, memory issues, dementia.
The early signs can be stopped with a lot of b12 doses in injections. Sadly, the permanent symptoms are those like dementia and nerve damage. So it is crucial for those with this deficit to often check the blood. The experts of the Kaiser Permanente, Oakland, California say that those who often use the proton pump inhibitor must check for b12 every other year.
Vegans and Vegetarians
Vegans and vegetarians there is a solution for you too. Not just b12 supplements, but foods like: cereals, yeast, non dairy milk, soy – all have b12 fortification. The Vegan Society advises having 2-3 serves per day of such fortified foods for the minimum needed 3 mcg b12.
But, Dr. Ralph Carmel, hematologist of the New York University studied this b12 topic for many years. And concluded that those who need it the most, never get it. And those who get it in high doses, receive it in too high doses. Like 2,000-5,000 mcg per day, like athletes do. If an elder person has low b12 level, 500-1000 mcg daily is fine, but 5000 is just plain improper.
Source and image source: nytimes.com