Vitamin B-12 is an essential water-soluble vitamin. Vitamin B-12 is essential for the production of new red blood cells, neurological function and the synthesis of new DNA molecules. The Recommended Dietary Allowance for vitamin B-12 is 2.4 mcg per day for adults and teens ages 14 and older. You can obtain vitamin B-12 from foods as well as from supplements.
Natural Sources
Vitamin B-12 is found in animal products including meat, poultry, fish eggs, milk, and dairy products. One slice of beef liver contains 48 mcg of vitamin B-12. A 3 oz. serving of clams provides 34.2 mcg. Wild fish provides approximately 5 mcg. per serving while a cheeseburger contains 1.9 mcg. A one cup serving of milk provides 0.9 mcg.
Fortified Foods
Fortified foods are a good option for those who do not consume meat or animal products. Look for breakfast cereals fortified with 100 percent of the daily value for vitamin B-12. The vitamin is also available as a supplement in oral, gel and sublingual forms. Doses of 25 to 100 mcg of supplemental vitamin B-12 are sufficient to boost vitamin B-12 levels in older adults, reports the Mayo Clinic. Consult with your doctor before taking any new vitamin supplement.
B-12 Deficiency
Vitamin B-12 deficiency is rare, however, signs of a vitamin B-12 deficiency include fatigue, weakness, constipation, loss of appetite and weight loss. Megaloblastic anemia is a common sign of vitamin B-12 insufficiency in which newly produced red blood cells are larger than normal and the ratio of nucleus size to cell cytoplasm is increased. Neurological symptoms of deficiency can include numbness and tingling in the hands and feet. Additional symptoms of vitamin B-12 deficiency include difficulty maintaining balance, depression, confusion, dementia, poor memory, and soreness of the mouth or tongue.
Deficiency Risk Factors
Older adults are more likely to have a condition known as atrophic gastritis, a condition that decreases secretion of hydrochloric acid in the stomach and decreased absorption of vitamin B-12. Individuals with pernicious anemia are unable to absorb vitamin B-12 in the gastrointestinal tract. Strict vegetarians and vegans are at higher risk of vitamin B-12 deficiency because vitamin B-12 is largely obtained from animal products. People with intestinal surgeries are also at risk for B-12 deficiencies because these surgeries reduce the amount of B-12 that the body produces and absorbs.
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