Vitamin B12 Deficiency in Men Over 50: Expert Shares Tips To Manage and Control

Persistent fatigue, unexplained tingling of the hands or feet, sudden mood changes, and a general decline in stamina are all symptoms many men over 50 face but pass off as just ageing. However, experts warn that these symptoms often represent an overlooked yet common nutritional concern, known as the Vitamin B12 deficiency. After hitting the 50s, the metabolism slows with age and nutrient absorption becomes less efficient, increasing the risk of developing low B12 levels.

The editorial team of Onlymyhealth reached out to expert, Pooja, Nutritionist, Fortis Hospital, Cunningham Road, Bengaluru, and she explained, "Vitamin B12 deficiency is more common in elderly individuals because their digestive system goes through natural alterations. The stomach produces lesser acid as one gets older, which makes it difficult to get B12 from food sources. Inability to correct it early can lead to neurological disorders, that causes issues in memory, and low physical stamina.

Read ahead to know why B12 matters, key warning signs, and expert-backed strategies to manage the deficiency effectively.

Also Read: 15 Foods That Are Richest Sources of Vitamin B 12

Why Vitamin B12 Matters More After 50

Vitamin B12 is highly essential for the health of nerves, production of red blood cells, and synthesis of DNA. When its level decreases, the body cannot transport oxygen properly, which can cause fatigue and shortness of breath. Low levels of vitamin B12 may make older men tired, reduce cognitive function, and even have a negative impact on cardiovascular health.

"Men over 50 commonly believe that these symptoms are related to lifestyle or because of stress at work. B12 deficiency can lead to many conditions, therefore, it is important to test levels rather than self-diagnosing the problem," Pooja shared.

Common Symptoms of B12 Deficiency Men Should Never Ignore

Symptoms of Low Vitamin B12 levels may be very subtle and often gradually worsening. According to Pooja, common symptoms include :

• Fatigue or feeling tired all the time.
• Numbness, tingling, or burning sensations in hands and feet
• Poor concentration, or memory lapses
• Low mood or irritability
• Pale skin
• Loss of appetite or weight loss
• Muscle weakness or unsteady gait

Major Causes of B12 Deficiency in Men Over 50

Pooja pointed out several factors that contribute to this condition. These include:

• Reduced stomach acid which is essential for releasing B12 from food.
• Long-term use of medications such as antacids, drugs used in diabetes like metformin, and proton pump inhibitors may interfere with absorption.
• Digestive disorders such as gastritis or irritable bowel disease lower nutrient absorption.
• Low intake of animal-based foods

Also Read: The Hidden Dangers of Acid Blockers: Expert Explains How They Can Harm Your Gut

Expert Tips to Manage and Control B12 Levels

Here are some expert-approved ways to manage and control vitamin B12 deficiencies:

1. Prioritise B12-Rich Foods

“Include a variety of animal-based foods in your meals,” Pooja recommended. Good sources include lean meats, fish such as salmon and tuna, eggs, yoghurt, paneer and fortified cereals. For vegetarian and vegan men, good sources are fortified plant milks and nutritional yeast.

2. Medication Monitoring

Some medications prescribed after the age of 50 may interfere with absorption. If you're taking them for longer-term acid reflux or diabetes, talk to your doctor about the need to review dosage or alternatives.

3. Consider Supplements Where Necessary

Depending on the deficiency, oral B12 supplements or injections of B12 might be advised. "Men with poor absorption or digestive issues often benefit from injections since they bypass the gut," explains Pooja. Never take supplements without consulting a doctor.

4. Regular Health Check-Ups

A simple blood test can detect a deficiency, while routine monitoring, especially among people with chronic conditions, helps correct levels early and prevents complications.

5. Improve Gut Health

Consumption of probiotic-rich foods like curds, buttermilk, and fermented foods helps with overall digestion and improves nutrient absorption.

Bottomline

Vitamin B12 deficiency is common yet completely manageable in men over 50 years, provided it is identified in the early stages. A combination of diet, medical support, and mindful lifestyle choices can restore energy, mood, and long-term health.