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| recommended daily*: 1 to 3 years old: 0.9 micrograms (µg) 4 to 8 years old: 1.2 µg 9 to 13 years old: 1.8 µg 14 to 70+ years old: 2.4 µg** *Source: Dietary Reference Intakes (DRI), 1998, Institute of Medicine **Approximately 10 to 30 percent of older adults have difficulty absorbing the form of vitamin B-12 that naturally occurs in food but can absorb the form that is added to fortified foods (fortified breakfast cereals) and/or supplements. All individuals over 50 years of age should meet their vitamin B-12 needs mainly from fortified foods and/or a supplement. http://thriveonline.oxygen.com/nutrition/experts/joan/joan.05-12-98.html Dear joan, Why is vitamin B12 important in your diet? Should I take a supplement? -- B12 bomber Dear B12 bomber, Your body needs vitamin B12 to maintain healthy nerve and blood cells. B12 also works closely with another B vitamin, folate. Without sufficient B12 you risk irreversible neurologic damage and life-threatening anemia. B12 is found in animal foods such as meat, chicken, fish, milk, and yogurt but is virtually absent in vegetables, fruits, grains, and most other plant-based foods, unless they have been fortified with B12. If you eat a well-balanced diet with adequate servings from the dairy and meat groups and fortified foods, odds are that you don't need to worry about meeting your needs. But there are a few exceptions to this rule: · Vegetarians who don't eat animal foods, such as vegans, need to make sure they take a supplement or eat enough foods fortified with B12 such as certain cereals and soy milk. · New findings suggest that 10 to 30 percent of older individuals may be unable to absorb the B12 that occurs naturally in food. It is now recommended that folks who are older than 50 meet their recommended dietary allowance (RDA) by reaching for foods fortified with B12 or by taking a supplement containing B12. · Individuals who lack a substance needed to absorb B12, called intrinsic factor; who don't have a normal functioning GI tract; or who have pancreatic problems require special medical treatment. The RDA for individuals fourteen years old and older is 2.4 micrograms (mcg) daily. (Pregnant and nursing women need a smidgen more.) Nonvegan adults under age 50 can meet their B12 needs by consuming a variety of animal food sources or fortified foods such as chicken (3.5 ounces skinless light or dark meat chicken, 0.3 mcg), top sirloin steak (3.5 ounces, 2.9 mcg), fish such as cod (3 ounces, 0.9 mcg), low-fat milk (1 cup, 0.9 mcg), yogurt, such as fruit-flavored with nonfat dry milk added (1 cup, 1 mcg) and fortified cereals (varies according to brand). Stay healthy, |
