According to the National Institute of Health (NIH), adults over 50 are more likely to have nutritional deficiencies in both Vitamin D and Vitamin B12. As people age, their stomachs produce less acid, which makes it harder for the body to properly absorb Vitamin B12. Similarly, an older person’s body becomes less able to convert sunlight into Vitamin D.
Vitamin D is well-known for keeping the bones strong, and it does so by helping the body absorb calcium. It also strengthens the immune system and keeps the muscles and the nervous system working properly.
A lack of Vitamin D causes the bones to become soft and weak. Older women, in particular, are already at risk for developing weak bones, for the onset of menopause is accompanied by a decline in certain hormones, and that decline causes women to lose bone cells more quickly.
Most foods do not naturally contain Vitamin D. Mushrooms and fatty fish like tuna and salmon are among the exceptions. Other foods like milk, orange juice, yogurt, and cereal are often fortified with Vitamin D. Check the label to see if this is the case.
People can also get Vitamin D from supplements. Most multivitamins contain Vitamin D.
Vitamin B12 helps make DNA and it keeps blood cells and the nervous system healthy. People who aren’t getting enough Vitamin B12 can develop a condition called megaloblastic anemia. They can also suffer weakness, fatigue, constipation, and neurological problems.
Vitamin B12 is found mainly in meat, eggs, poultry, seafood, milk, and dairy products. Some cereals are fortified with Vitamin B12. Increasing your consumption of such foods is the simplest way to prevent a Vitamin B12 deficiency. Most multivitamins contain Vitamin B12, and there are Vitamin B12 supplements.
A person who already has a Vitamin B12 deficiency and/or can’t properly absorb it can get prescription injections from their doctor. Prescription Vitamin B12 also comes in a gel form that is applied in the patient’s nose.
