When we reach the age of 40 and beyond, our health becomes increasingly important. A balanced diet and a healthy lifestyle become crucial for maintaining well-being and the energy needed to face daily challenges. An essential element of this health puzzle is vitamin B12, a nutrient that can be considered as the ‘air’ for women over 40. Why is vitamin B12 so important and how can we recognize if it is missing from our bodies?

The importance of Vitamin B12
Vitamin B12, also known as cobalamin, is one of the eight vitamins in the B complex. This vitamin plays an essential role in the normal functioning of the nervous system, the production of healthy blood cells, and energy metabolism. Vitamin B12 is also essential for maintaining healthy skin, hair, and eyes. As we age, absorption of this vitamin can become more difficult, which can lead to deficiencies.

Symptoms of Vitamin B12 Deficiency
Excessive fatigue:
One of the first signs of vitamin B12 deficiency is unexplained fatigue or lack of energy. This can lead to decreased performance at work and difficulty performing daily activities.

Cognitive problems:
Vitamin B12 deficiency can affect memory, concentration, and cognitive function in general. Some women may experience confusion or difficulty making decisions.

Megaloblastic anemia:
Lack of vitamin B12 can lead to abnormal production of blood cells, which can result in megaloblastic anemia. Symptoms of this condition include pale skin, weakness, and shortness of breath.

Digestive disorders:
Vitamin B12 is absorbed mainly in the stomach and intestines. Digestive problems, such as indigestion or gastric inflammation, can interfere with the proper absorption of vitamin B12.

Neurological disorders:
In severe cases of vitamin B12 deficiency, neurological disorders such as numbness and tingling in the hands and feet, balance difficulties and coordination problems may occur.

Diagnosis and Treatment
If you recognize these symptoms and suspect you are suffering from vitamin B12 deficiency, it is important to consult a doctor. A simple blood test can confirm the deficiency, and your doctor may prescribe supplements or recommend dietary adjustments to ensure you have enough vitamin B12 in your body.

Where to find Vitamin B12:
Vitamin B12 is found mainly in animal products. Here is a list of foods rich in vitamin B12:

Beef and pork: These meats are excellent sources of vitamin B12.

Chicken and turkey: Chicken and turkey meat also contain vitamin B12.

Fish: Saltwater fish such as salmon, tuna, and sardines are good sources of vitamin B12. Freshwater fish, such as lake salmon, can also supply this vitamin.

Seafood: Seafood such as mussels, clams, and crabs are excellent sources of vitamin B12.

Eggs: Eggs, especially yolks, contain vitamin B12.

Dairy products: Milk, yogurt and cheese contain vitamin B12, but in smaller amounts than meat and fish.

Fortified dairy products: Some dairy products are fortified with vitamin B12, making them a good option for vegetarians and vegans.

Fortified cereals: Some breakfast cereals are fortified with vitamin B12.

Dietary supplements: If you can’t get enough vitamin B12 from food, you can take vitamin B12 dietary supplements in pill or capsule form, as recommended by your doctor.

It is important to mention that vitamin B12 is rare in plant foods, which is why vegetarians and vegans should be careful about their diet and consider vitamin B12 supplementation to avoid deficiencies. Always consult a medical professional or dietitian to ensure you are meeting your adequate nutritional requirements.

Conclusion
For women over the age of 40, vitamin B12 is truly essential for maintaining overall health and energy. Recognising the symptoms of vitamin B12 deficiency is the first step towards improving health and quality of life. By maintaining a balanced diet and following your doctor’s advice, you can ensure that your body gets this ‘vitality vitamin’ to enjoy an active and healthy life in the future.