Recently, Tufts University researchers stumbled upon an overlooked vitamin shortfall that surprised even them: vitamin B12. It turns out that as many as two in five of us are at least borderline-deficient in this essential vitamin.
"Vitamin B12 is critical for maintaining the coating of myelin that protects nerves;' says nutritional epidemiologist Katherine Tucker, Ph.D., "so a deficiency can make you much more vulnerable to nerve related problems like clumsiness, dizziness, mental fuzziness or confusion, mood swings and even depression!' B12 is also critical for keeping your memory sharp, and recent studies have linked a long-term shortage to the brain changes that lead to Alzheimers disease.
And, like folic acid, B12 can decrease your risk of heart attack and stroke by lowering the amount of homocysteine in your blood. Doctors now believe this amino acid is just as dangerous to the heart and arteries as cholesterol. You can make sure you're getting enough B12 by:
Assuming it can happen to you. "Long-term vegetarians, infants, children, and pregnant or lactating women are at increased risk of a deficiency:' says nutrition researcher Reed Mangels, Ph.D. And birth-control pills are known to interfere with B12 absorption, so women taking them are also vulnerable. Most adults need 2.4 mcg. a day; those under 14, about 1.8 mcg.
Choosing the right supplement. Most multivitamin/mineral supplements will supply you with 6 mcg. or more of B12. "But if you suspect you may be deficient, amounts up to 500 mcg. per day are safe:' she adds.
Spooning up some cereal. Most now supply about 20% of your daily B12 requirement, and eating cereal four times a week boosted B12 to near normal levels in a recent Tufts study.
Avoiding antacids right after meals. "Anything that lowers the acidity of the gut may interfere with B12 absorption' says Tucker including antacids. So avoid taking them within one hour of a meal.
-Bethanne Black
Women's World December 12, 2000 Page 13