If you’re over 65 and feeling depressed, you may be deficient in vitamins that are important for older adults, especially vitamin D and B12. NutrientsThe researchers sought to understand how environmental factors, lifestyle and genes influence health. Examining 1,000 blood samples from participants aged 65 to 93, they found that more than half of older adults did not get enough vitamin D. One in four also had a vitamin B12 deficiency.
They weren’t entirely surprised: Age-related physiological changes can affect the nutritional needs of older people, which could put them at increased risk of certain micronutrient deficiencies unless they tweak their diets.
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How to Get More Vitamin D and B12
When sunlight hits your skin, your body produces vitamin D. According to the National Institutes of Health, most people meet at least part of their vitamin D needs this way. Foods that are naturally high in vitamin B12 include salmon, liver, clams, and dairy products.
“Older adults are more susceptible to vitamin D deficiency because of changes in the skin’s ability to convert vitamin D into an active form that the body can use,” says Steven Starks, MD, a geriatric psychiatrist and clinical assistant professor at the University of Houston School of Medicine. “Older adults are more susceptible to vitamin B12 deficiency because they produce less stomach acid, which helps our bodies absorb this vitamin.”
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When to see a doctor
These are very important vitamins for older adults. A deficiency in Vitamin D can lead to health problems such as bone and muscle pain, high blood pressure, and depression. A deficiency in Vitamin B12 can lead to fatigue, weakness, constipation, loss of appetite, weight loss, and anemia.
“Doctors will usually check your vitamin D levels if you experience obvious changes in your health,” says Dr. Starks. “If you experience changes in memory or thinking, or mood changes (feeling down, depressed, or sad), your doctor might check your vitamin D levels. If you experience unusual sensations, numbness or tingling, changes in the way you walk, fatigue, or memory problems, your doctor might check your vitamin B12 levels.”
If you’re deficient, your doctor may recommend taking the vitamin as a dietary supplement, he adds.
