Vitamin B12 and calcium play critical roles in our health, but what happens when they are lacking in our diets?
At a Glance
- Vitamin B12 is crucial for nerve health, DNA production, and red blood cell formation.
- Calcium is essential for bones, muscle contraction, and nerve signaling.
- Older adults are prone to deficiencies due to decreased nutrient absorption.
- Balanced diets and, if necessary, supplements can help manage deficiencies.
Essential Role of Vitamin B12
Vitamin B12 is a key player in maintaining optimal brain and nerve health. It aids in the production of DNA and the formation of red blood cells. Deficiency can lead to anemia, memory loss, and severe health issues such as neuropathy and depression. Roughly 3.2% of adults over the age of 50 have a very low level of B12, a deficiency that can contribute to dementia and heart disease.
Causes of deficiency include reduced stomach acid production and dietary choices, notably veganism. “We tend to produce less stomach acid as we get older. That makes it harder to extract B12 from food.” – Dr. Meir Stampfer. Identifying potential deficiencies early is crucial, as treatment might include implementing dietary changes or using B12 supplements.
Calcium: Backbone of Bone Health
Calcium plays an indispensable role in developing and maintaining healthy bones and teeth while also supporting muscle function. Its importance grows with age since the ability to absorb calcium wanes, potentially leading to bone-related issues. Sources of calcium include dairy products and leafy greens, emphasizing the need for a balanced diet.
“In general, as we get older our ability to absorb many nutrients — vitamins and minerals and other bioactive components of foods — tends to wane” – Howard D. Sesso
Maintaining adequate levels of calcium is pivotal for muscle contraction and efficient nerve signaling. A deficit in calcium may increase the risk of fractures and osteoporosis.
Given that our bodies don’t produce calcium naturally, it’s important to get a steady supply from the food we eat or with dietary supplements. Which foods are highest in calcium and when should supplements be considered? This guide can help. https://t.co/RGYivYnWw7
— University Hospitals (@UHhospitals) July 9, 2024
Nutritional Strategies for Prevention
The U.S. Preventive Services Task Force advises against the routine use of supplements for disease prevention, recommending that people rely on whole foods. Experts argue that nutrients from real food hold additional beneficial components that are absent in supplementary forms.
A proactive approach to nutritional health emphasizes the need for a balanced diet. Older adults, in particular, may require guidance and advice from health practitioners to effectively meet their vitamin needs and avoid drug interactions. As with many aspects of health, prevention involves incorporating nutrient-rich foods, with supplementation utilized as necessary.
