As you grow older, your body changes. For example, your immune system starts to get weaker, and brain function starts to decline. To slow down the effects of these changes, your dietary and nutritional intake also needs to change to support your aging body. This is especially true in the case of vitamin B complex.
What is vitamin B complex?
Vitamin B complex is comprised of eight different B-vitamins: Thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate or folic acid when included in supplements (B9), and cyanocobalamin (B12).
These play several important roles in your body, including:
- Helping the body process nutrition from the food you eat
- Aiding the formation of red blood cells
- Neurological functioning, including maintaining nerve health and brain functions (particularly vitamins B1, B6, and B12)
- May help address age-related cognitive decline
Protein sources are usually rich in B-vitamins, including meat, poultry, fish, eggs, dairy products, peas, beans, and some leafy green vegetables.
Why seniors need vitamin B complex
People need adequate amounts of vitamin B complex in their diet to support healthy bodily functions, however, seniors need extra vitamin B in their diets to help mitigate the effects of aging, especially when it comes to nerve health.
As you grow older, you naturally lose nerve cells in your brain and spinal cord. Your nerves can also start to transmit messages more slowly than they used to. These changes are perfectly normal and everyone will experience these as part of the aging process.
Aging also affects how the body absorbs certain nutrients. For example, older adults might not be able to absorb as much vitamin B12 as they used to because of a decrease in stomach acid production. This can then put them at risk for B12 deficiency. In addition, B vitamins are water-soluble and because of this, the body cannot store excess amounts of these vitamins and instead eliminates them through urine. This means that the body’s supply of B vitamins constantly needs to be replenished through food or supplements.
If this is not addressed, the body can lose out on vitamin B12 benefits such as the formation of red blood cells, improved mood, and better brain function and memory. Additionally, B12 deficiency can potentially lead to nerve damage.
Vitamin B deficiency in seniors
One of the questions that seniors have about vitamin B is, “Ano ba ang sintomas ng kulang sa vitamin B?”
Aside from nerve damage and cognitive decline, vitamin B deficiency in seniors has also been associated with cardiovascular problems, cognitive diseases, and even osteoporosis. Getting enough vitamin B either through food or vitamin supplements can prove beneficial in preventing nutrient deficiency in seniors.
Vitamin B complex for brain, nerve, and overall health
One of the best ways to maintain healthy levels of vitamin B is to eat right. Foods rich in vitamin B include eggs, liver, avocados, fish, poultry, meat, and green leafy vegetables. Most of the vitamin B you get should come from these sources.
However, since seniors might struggle with vitamin B absorption, vitamin B supplements are an effective way of making sure that you are not missing out on essential nutrients.
Vitamin B complex is essential for general health and in maintaining one’s nerve health, especially as one grows older. Make sure to consult your doctor on whether you need more vitamin B in your diet, and how supplements can help.
General disclaimer
Your doctor will always be in the best position to give the appropriate medical advice for your condition. For suspected undesirable drug reactions, seek medical attention immediately and report to the FDA at www.fda.gov and UNILAB Inc. at 8-UNILAB-1 or productsafety@unilab.com.ph. Always buy your medicine from your trusted drugstores and retailers.
Sources:
- B Vitamins: MedlinePlus, https://medlineplus.gov/bvitamins.html, Accessed August 8, 2024
- B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review - PMC, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/, Accessed August 8, 2024
- B Vitamins in the nervous system: Current knowledge of the biochemical modes of action and synergies of thiamine, pyridoxine, and cobalamin - PMC, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6930825/, Accessed August 8, 2024
- Aging changes in the nervous system: MedlinePlus Medical Encyclopedia, https://medlineplus.gov/ency/article/004023.htm, Accessed August 8, 2024
- Nutrition Needs for Older Adults: Vitamin B-12, https://aging.idaho.gov/wp-content/uploads/2021/01/Nutrition-Needs_Vitamin-B12_FINAL-2.18.pdf, Accessed August 8, 2024
- The Relationship of Vitamin B12 and Sensory and Motor Peripheral Nerve Function in Older Adults - PMC, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3376015/, Accessed August 8, 2024
- B Vitamins and Ageing - PubMed, https://pubmed.ncbi.nlm.nih.gov/30779018/, Accessed August 8, 2024
