Feeling more tired than you used to? A little foggy in the head? Perhaps you have noticed pins and needles in your hands or feet, or you simply do not feel quite as sharp as you once did.
It is easy to put these changes down to getting older. Sometimes that may be the explanation. But there is another possibility that is worth knowing about, especially as we move through our 60s, 70s and beyond: Vitamin B12.
Vitamin B12 is an essential nutrient that helps our bodies make healthy red blood cells and supports normal brain and nerve function. It also plays an important part in the way our bodies release energy from food.
What makes B12 particularly interesting for older adults is that getting enough from our diet is only part of the story. We also have to be able to absorb it.
B12 is naturally found in foods such as meat, fish, eggs and dairy products. Before our bodies can use it, however, the vitamin needs to be released from the food during digestion. As we age, changes in the stomach can make this process less efficient for some people.
Certain medicines can also affect B12 absorption. These include some commonly used medications for stomach acid and diabetes. People who eat little or no animal-based food may also have a lower dietary intake of B12.
Another reason B12 can be easy to overlook is that our bodies can store it for quite a long time. A shortage may therefore develop gradually, rather than suddenly.
The signs can also be surprisingly broad. Low B12 levels may be associated with tiredness, weakness, difficulty concentrating, changes in memory, pins and needles, numbness or problems with balance. Of course, all of these symptoms can have many different causes, which is exactly why it is important not to automatically assume they are simply part of ageing.
For some people, the most useful first step is simply becoming aware that B12 exists and asking the question.
Am I getting enough Vitamin B12, and am I absorbing it properly?
If you have ongoing tiredness, unusual tingling or numbness, changes in balance, or noticeable changes in memory or concentration, it is worth discussing them with your doctor. A blood test can help determine whether B12 levels may be part of the picture.
There is something reassuring about knowing that not every change we notice as we get older should automatically be filed under “old age”.
Ageing brings plenty of changes, but it also gives us a good reason to pay closer attention to the nutrients our bodies depend on.
Vitamin B12 is one of them.
