The best sources of B12 are organ meats like liver and kidney, as well as beef, fish, shellfish, chicken, dairy products and eggs, Yourman says. Some breakfast cereals are also fortified with B12.<\/p>\n
Most older adults don\u2019t need a B12 supplement<\/p>\n
Older adults should not take B12 supplements unless they have a documented deficiency<\/a>, Yourman says \u2014 and only about 20 percent of adults over age 60 do, according to a report from the American Academy of Family Physicians.<\/p>\n What\u2019s more, screening for a B12 deficiency \u2014 a simple blood test \u2014 should not even be considered unless you are exhibiting symptoms, such as signs of memory loss, mood changes or if you are on a strict vegan diet, says Dr. JoAnn Manson, chief of the division of preventive medicine at Brigham and Women\u2019s Hospital in Boston and professor of medicine at Harvard Medical School.<\/p>\n Other symptoms of B12 deficiency<\/a> include numbness in your hands and feet, sore mouth or tongue ulcers, vision problems, and loss of appetite or weight loss. If you are B12-deficient, your doctor will determine how much of the vitamin you need to take.\u00a0<\/p>\n Age-related changes can affect your B12 levels<\/p>\n Older adults can be susceptible to B12 deficiency because sometimes aging is concurrent with decreased absorption of the vitamin, Yourman says. Research from Tufts University finds that by age 75 or 80, around 40 percent of people have a diminished ability to absorb B12 from food. One reason: Changes in stomach acid can be part of aging, and you need hydrochloric acid in your stomach to absorb B12.<\/p>\n Older adults are also more likely to take medications<\/a> that can interfere with B12 absorption, Manson\ufeff says. For example, she says, it\u2019s more common for people age 50-plus to take metformin, which is widely prescribed to lower blood sugar levels and manage type 2 diabetes. But metformin can also affect vitamin B12 absorption, she says.<\/p>\n Additionally, some older adults suffer from acid reflux disorders and take antacids<\/a> to reduce the heartburn and indigestion. Prolonged use of these medications can limit B12 absorption, Manson says.<\/p>\n