Frequently Asked Questions About Vitamin B12
What is the recommended daily amount of Vitamin B12 for seniors?
The general Recommended Dietary Allowance (RDA) for adults is 2.4 micrograms (mcg) per day. However, due to the potential for decreased absorption in older adults, many experts and organizations, like the Academy of Nutrition and Dietetics, suggest that seniors aim to meet this need primarily through supplements or fortified foods, which are more easily absorbed.
Can I get too much Vitamin B12 from supplements?
Vitamin B12 has a very low potential for toxicity. Because it is water-soluble, your body typically excretes any excess amount in the urine. There is no established Tolerable Upper Intake Level (UL) for B12 due to its high safety profile. That said, it’s always best to follow the dosage recommended by your healthcare provider.
Do I need a blood test to check my B12 levels?
Yes, a blood test is the only definitive way to know your Vitamin B12 status. It’s a simple and common test. If you are over 60, follow a vegetarian diet, or are experiencing any symptoms of deficiency, it’s an excellent idea to ask your doctor to check your levels at your next annual physical. This provides a clear baseline and helps guide your supplementation strategy.
Are all plant-based milks fortified with B12?
No, and this is a critical point. Fortification is a choice made by the manufacturer. Often, organic brands of plant-based milks are not fortified with vitamins and minerals. There is no substitute for reading the nutrition facts label every time you shop to ensure the product you’re buying contains Vitamin B12.
I take medication for acid reflux. Does that affect my B12 absorption?
Yes, it can have a significant impact. Common medications for acid reflux, such as proton pump inhibitors (PPIs) and H2 blockers, work by reducing the production of stomach acid. This directly interferes with your ability to absorb B12 from food sources (where it’s bound to protein). If you take these medications, relying on supplements or fortified foods becomes even more crucial. Be sure to discuss this with your doctor.
