B12 Intake And Strength Training After 50

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Being aware of your B12 intake is something you’ve most likely heard a million times over if you’re vegan. However, it’s important to look at B12 vitamin needs from your personal perspective.

Today, I thought it was a good idea if we looked at B12 intake from the perspective of people over the age of 50 who want to get stronger. Does B12 intake change at this point, and how do we make sure we optimize our diets to meet our needs? Read on!

Also read: There Are 2 Types Of B12, And One’s Clearly Better Than The Other

Understanding Vitamin B12

Vitamin B12 is a crucial nutrient that your body needs to function properly. For us vegans, understanding the sources and the right amounts of this vitamin is particularly critical.

That’s because B12 is vital for maintaining nerve health and the production of DNA and red blood cells (source). Since B12 is not readily found in plant-based foods, you, as a vegan, need to be deliberate in including B12 sources in your diet—like B12-fortified foods and supplements—to avoid deficiency.

Importance of B12 for Strength Training After 50

If you are 50+ vegan and into strength training, B12 becomes even more important. It helps reduce muscle fatigue and maintain energy levels (source). However, also note that B12 won’t necessarily help you gain strength, all it can do is make sure that you’re not losing strength.

Furthermore, after 50, your body’s ability to absorb B12 decreases. Studies suggest that 5% to more than 20% of older adults have marginal or frank vitamin B12 deficiency (source).

This is because the digestive system reduces the production of acid and digestive enzymes, which makes it harder for your body to get B12 out of food sources. Supplementation is therefore recommended. How much you should take exactly is stated below, these are the US standards.

Recommended B12 Intake

The daily recommended intake of B12 in the US varies:

• Adults: 2.4 mcg
• Pregnant individuals: 2.6 mcg
• Breastfeeding individuals: 2.8 mcg

Vegan Sources of Vitamin B12

To maintain your health on a vegan diet, ensure you’re getting enough vitamin B12 by including reliable sources in your daily intake.

Fortified Foods

Many plant-based foods are fortified with vitamin B12 to support a balanced vegan diet. Check the labels and look for products such as:

• Cereals and granola: A convenient breakfast option.
• Plant-based milk: Such as soy, almond, and rice milk.
• Nutritional yeast: Adds a cheese-like flavor to meals.
• Meat substitutes: Often designed to mimic the nutritional profile of meat.
• Tofu: A versatile protein source for vegan Asian dishes
• Plant-based yogurt: An easily digestible breakfast option
• Breakfast bars: A go-to snack high in B12

These foods can be easily incorporated into meals and are especially beneficial for those who might not prefer supplements.

Supplements

If your diet lacks sufficient fortified foods, consider vitamin B12 supplements as a direct way to meet your needs.

• Daily oral B12 supplements can be taken in pill form.
• Sublingual tablets or drops are placed under the tongue and can be more readily absorbed. This should be your go-to choice for B12 supplementation.

Personally, I like the B12 tablets from NatureMade. You can place these tablets under the tongue and they are absorbed quickly and efficiently. Click the button below to check out NatureMade B12 tablets.

Incorporating B12 into a Vegan Diet

Vitamin B12 is crucial for your overall health, and incorporating an adequate amount of it into your vegan diet requires attention to detail and careful planning.

Daily Meal Planning

To help you meet your B12 needs, here’s an example of what a daily meal plan could look like. Keep in mind that this is only necessary if you would rather not supplement. If you do supplement, you’ll basically always meet your daily intake.

Example Daily Meal Plan:

• Breakfast: Fortified cereal with plant milk + a piece of fruit
• Lunch: Salad with nutritional yeast dressing + fortified non-dairy yogurt
• Dinner: Stir-fry with tofu and vegetables served over fortified rice or pasta

Remember that while there are some plant-based sources of B12 like nori, they are not always reliable, so fortified foods and supplements should be your main sources.

B12 Absorption Tips

Your body’s ability to absorb B12 can vary based on several factors. To improve B12 absorption, take supplements on an empty stomach as this can increase uptake.

You should also be aware that splitting your B12 dosage can be beneficial; because B12 is water-soluble, your body takes what it requires and excretes the rest. Therefore, taking smaller doses more frequently can lead to better absorption over time.

It’s essential to get your B12 levels checked regularly to ensure your dietary strategy is effective, if you have any doubts about your intake and whether it’s enough for you.

Frequently Asked Questions

Navigating a vegan diet requires understanding how to meet your nutritional needs, especially when it comes to Vitamin B12. Here are answers to some common queries about B12 for vegans.

What are the signs of B12 deficiency in vegans?

If you’re not getting enough B12, you may experience fatigue, weakness, constipation, loss of appetite, and weight loss. Neurological changes, like numbness and tingling in the hands and feet, can also occur. It’s crucial to recognize these signs early to address a potential deficiency.

What is the best form of B12 supplement for a vegan diet?

For vegans, the most reliable form of B12 is a supplement containing cyanocobalamin or methylcobalamin. These are easily absorbed by the body and can help maintain proper B12 levels. Check labels carefully to ensure the supplement is vegan, as some may contain animal-derived ingredients.

What are the potential risks of not getting enough B12 for vegans?

Insufficient B12 can lead to anemia and nervous system damage. Over time, a lack of B12 can also contribute to cardiovascular and cognitive issues, highlighting the importance of regular supplementation for those on a vegan diet.