3. Vitamin B12: The Energy Enhancer
Why It Matters After 60: Feeling a bit more tired than you used to? Vitamin B12 could be a factor. This vitamin is a powerhouse for nerve function and the creation of DNA and red blood cells, which carry oxygen throughout your body. As we get older, the stomach produces less acid, which is necessary to separate Vitamin B12 from the protein in food. This makes it harder to absorb, putting many seniors at risk for deficiency.
The Top Food Sources: Vitamin B12 is found almost exclusively in animal products. Excellent sources include fish, lean meat, poultry, eggs, and dairy products. For those on a plant-based diet, fortified breakfast cereals and nutritional yeast are essential sources.
Signs You’re Not Getting Enough / Benefits of Getting More: Deficiency can cause a wide range of symptoms, from fatigue and weakness to neurological issues like numbness or tingling in the hands and feet, memory problems, and difficulty with balance. Maintaining healthy B12 levels can lead to better energy, improved cognitive clarity, and a healthier nervous system.
How to Easily Add This to Your Life: A breakfast of scrambled eggs is a great start. A lunch featuring a tuna salad sandwich or a dinner with a serving of baked chicken or fish will easily help you meet your needs. If you enjoy cereal, look for one that is fortified with 100% of the daily value for B12.
What to Consider: Because of the absorption challenges, doctors often recommend that adults over 50 get most of their Vitamin B12 from supplements or fortified foods, as the synthetic form is more easily absorbed. If you are experiencing symptoms like persistent fatigue or memory fog, ask your doctor to test your B12 levels.
