Health News

Beyond Bone Health: Researchers Uncover New Vitamin D Benefits

With old research under fire and new research turning up previously unknown vitamin D benefits, the “sunshine vitamin,” has been an increasingly hot topic among the research community. As the summer draws to a close and the days begin to once again shorten, it’s a good time to take a look back at some of this year’s vitamin D research highlights and evaluate if you should be adding more vitamin D to your diet.

Vitamin D: What is It and What Does It Do?

Vitamin D is both a hormone that our bodies naturally synthesize as well as an essential nutrient that can be found in foods such as beef liver, eggs, mushrooms and certain fatty fish. It is nicknamed the “sunshine vitamin” because our bodies are able to produce vitamin D through cholesterol when exposed to sunlight. Because few food sources exist that naturally contain high amounts of vitamin D, the best dietary sources of vitamin D are dietary supplements and fortified foods such as breakfast cereals and dairy products.

A critical component in the building of bone, vitamin D helps the body to absorb and hold on to calcium and phosphorus. Vitamin D’s role in the body, however, goes far beyond our bones and calcium regulation. Many of the organs and tissues in the body have receptors specifically for vitamin D. Aside from bone health, we know that vitamin D is also important to immune function and helping to control infections. Studies have shown that vitamin D may affect the body’s inflammatory response as well. Researchers continue to study vitamin D in an effort to glean its other potential functions.

Research Roundup: Vitamin D Benefits Beyond Bone Health

Vitamin D and Cancer

Because of vitamin D’s role in cell growth and regulation, there’s been increasing research into the link between vitamin D levels and cancer. One study conducted by scientists at UC San Diego and published in the journal PLOS ONE found that postmenopausal women with high levels of vitamin D were one-fifth less likely to develop breast cancer when compared to those who had lower levels of the vitamin.

In another study, which was published in the Journal of the National Cancer Institute, scientists found that individuals with higher concentrations of vitamin D were 22 percent less likely to develop colorectal cancer, while those deficient in the vitamin were 31 percent more at risk. While research may yield mixed results, overwhelmingly, the evidence seems to suggest that higher vitamin D levels could decrease the risk of developing certain cancers.

Vitamin D and Diabetes

A study conducted by researchers at the University of Colorado Anschutz Medical Campus (CU Anschutz) and published earlier this year in the journal Diabetes found a link between appropriate levels of vitamin D in infancy and childhood and a decreased likelihood of islet autoimmunity in children who are genetically at risk for Type 1 diabetes.

In a decade-long epidemiological study, which was published in PLOS ONE, researchers from Seoul National University and the UC San Diego School of Medicine determined that deficient levels of vitamin D can increase the risk of developing Type 2 diabetes by five-fold.

According to a paper published in the journal Cell, scientists from the Salk Institute found that activating pancreatic vitamin D receptors had the potential to repair and protect beta cells, the cells in the pancreas that synthesize, store, and dispense the insulin hormone, posing a potential new method of treatment for diabetics.

Vitamin D and Heart Disease

Clinical studies have associated vitamin D deficiency with an increased risk of heart attack and stroke. Heart-related diseases such as atherosclerosis, diabetes and hypertension can cause significant damage to the cardiovascular system. In findings that were published in the International Journal of Nanomedicine, a team of researchers from Ohio University investigated the effects of vitamin D on heart health and found that vitamin D3 reduces oxidative stress to the cardiovascular system and “significantly” restores the cardiovascular damage caused by such diseases.

Arterial stiffness is an early indicator of cardiovascular disease. In a study conducted by researchers at Georgia’s Augusta University and published in the journal PLOS ONE, researchers found that supplementing with vitamin D improved symptoms of rigid arteries.

In findings that were published earlier this year in The Journal of Clinical Endocrinology & Metabolism, a team of Norwegian researchers from the University of Bergen revealed that vitamin D reduced the risk of death by 30 percent in patients who are suffering from cardiovascular disease. Supporting research from the Westmead Institute for Medical research and published in the journal Heart, Lung and Circulation found that vitamin D protects heart tissues and decreases the likelihood of heart failure after a heart attack.

Vitamin D and Obesity

According to data presented by the Netherland’s VU University Medical Center and Leiden University Medical Center at this year’s annual meeting European Society of Endocrinology, low vitamin D levels are strongly related to an increased accumulation of belly fat.

Researchers from the University of Southern California reported in Pediatric Obesity that children born to vitamin D-deficient mothers were more likely to be overweight when compared to the children of mothers who had plenty of vitamin D throughout their pregnancies, suggesting that a deficiency of vitamin D during pregnancy “pre-programs” children for obesity.

How Much Vitamin D Do You Need?

The amount of vitamin D needed depends mostly on the individual’s age. According to the National Institutes of Health recommendations, persons between the ages 1-70, including women who are pregnant or nursing, are encouraged to consume 400 IUs of vitamin D daily. It is recommended that individuals over the age of 71 consume 800 IUs of vitamin D daily.

However, many experts agree that a higher intake should be observed. A report issued in The Journal Of Clinical Endocrinology & Metabolism by the Endocrine Society suggests a significantly higher intake is needed to raise the amount of vitamin D in the blood to therapeutic levels.

Probiotic Supplementation Proven to Protect Bone Health in Women

Aug 21 by Ewcopywriting Leave a Comment

As adults grow older, their bones become more brittle and, as a result, they can fracture more easily. While this phenomenon can affect both men and women, women are more at risk for bone loss as they age, suffering more commonly from conditions such as osteoporosis and osteopenia. Women over 80 years of age are at the highest risk for developing osteoporosis. Compounding the problem is the fact that osteoporosis is rarely identified until an actual bone fracture occurs.

Due to these alarming facts, a recent study, conducted at the Sahlgrenska University Hospital in Mölndal, Sweden focused on the effect that probiotics had on bone health in women. In the study, comprised of older women, subjects were divided into two equal groups. The test group received probiotic supplements, while the control group were given placebo replacements. When bone health of the women taking probiotics was compared to those who only received a placebo, the women taking the probiotics were shown to have experienced half as much bone loss, suggesting that probiotics protect bone health.

Probiotics Protect Bone Health in Older Women

The study looked at probiotics as a means of preventing fractures in elderly women. Researchers took a pool of 90 test subjects, comprised of women with an average age of 75, and administered either probiotics or placebos in daily dosages. During the year-long experiment, both researchers and test subjects were kept in the dark as to which women were receiving the probiotics.

CT scans were taken of each subject’s lower legs at the start of the study, and again after the 12-month term had concluded. When the scans were compared, researchers found that the women on the powdered probiotic supplement developed only half the bone degradation of the women taking the placebo. Additionally, researchers noted that the probiotics didn’t cause any negative side effects in the subjects.

Researchers are hopeful that the study’s findings will be used to benefit elderly patients. Previously, it has been noted that beneficial stomach bacteria helped protect the bone structure in mice, but this was the first time probiotic supplements were tested in humans. The results of the research may provide hope for preventing osteoporosis through regular doses of probiotic supplements.

Everyone Can Benefit from Supplementing With Probiotics

Through this study and other types of research, we have learned that probiotics protect bone health in a number of ways. They generally increase bone mass and prevent the breakdown of our bones, while also storing up higher levels of calcium and phosphorus in the blood. Combined, these factors can have long-lasting benefits for the skeleton and the various systems in our bodies.

Boosting the level of probiotics in our bodies benefit us by:

helping our bodies absorb calcium and magnesium more efficiently
reducing lactose intolerance
minimizing the symptoms of leaky gut syndrome
alleviating food allergies
strengthening our immune system
inhibiting the activities of dietary phytates, which can negatively impact mineral absorption
allowing our bodies to process phytoestrogens more effectively

Are Probiotics Safe?

As a natural part of your gut’s microbiome, you already have some probiotics in your system. These “friendly bacteria” aid your digestive process and benefit bone health. The Sahlgrenska University Hospital study showed that women taking additional supplements didn’t suffer from side effects that weren’t experienced by the women taking the placebo. This indicates that a supplement shouldn’t negatively impact your health, if you choose to take one.

In fact, boosting your level of probiotics can benefit various health conditions. If you have a sensitive digestive system or an unusually weak immune system, introducing higher levels of probiotics can help strengthen those biological processes. Additionally, probiotic supplements can be taken to help alleviate uncomfortable symptoms of candida. A daily regimen that includes a high-quality probiotic supplement can help you resolve these types of concerns.

Obtaining Probiotics From Your Diet

If you’re still unsure about taking a supplement directly, probiotics can be found in a variety of foods. They’re commonly found in fermented foods, such as yogurts or pickled products. In fact, yogurt and kefir are some of the best sources of probiotics.

The following foods are also good sources of natural probiotics:

buttermilk
sauerkraut
olives
pickled ginger
kimchi
tempeh
miso
pickles
natto

Your doctor or a nutritionist may be able to give you a broader list of foods that contain probiotics. Alternatively, a supplement can be added to a healthy diet that includes these foods to maximize your intake of healthy bacteria. Beginning sooner may help you strengthen your bones before your first fracture occurs.

As these findings and additional research reinforce the idea that probiotics protect bone health, doctors will likely begin prescribing supplements to their older patients. That’s not to say an increased intake of probiotics won’t benefit individuals of any age. Bone strength varies from person to person, so some people may have weaker bones at younger ages. For those individuals, taking probiotic supplements may be just as beneficial in preventing fractures and further bone loss. While there are many ways to strengthen bones naturally, incorporating probiotics in your diet or taking a daily probiotic supplement may be the most promising method yet.

New Study Supports Connection Between Dietary Soy and Bone Strength

Aug 17 by Ewcopywriting Leave a Comment

Menopause brings with it a whole new set of health concerns for the aging woman. The impacts of menopause on bone and metabolic health can lead to a loss of bone density, reduced physical ability and weight gain, however, new research on soy and bone strength suggests that soy protein may help to curb some of these negative health effects.

What is Osteoporosis? Are You at Risk?

Our bones are actually living, continuously growing tissues. They are comprised mostly of collagen and calcium phosphate, the combination of which makes the bone material strong and yet flexible so that it is able to withstand stresses. Throughout our lives, old bone is reabsorbed by the skeleton as new bone is formed. As children and teenagers, the rate at which new bone is created far outpaces that which it is removed, resulting in larger and denser bones. Around the age of 30, our bones reach their maximum strength and density, after which point bone reabsorption gradually begins to outpace the rate of new bone formation.

For women in particular, the greatest amount of bone loss tends to occur in the first few years after the onset of menopause and will continue on into the postmenopausal years. It is estimated that, on average, women stand to lose around 20 percent of their bone density after reaching menopause. Osteoporosis develops when either bone resorption is happening too quickly or when bone formation is occurring too slowly. This loss of bone density can result in weak, brittle bones that may easily break.

Osteoporosis and bone weakness can affect both men and women, but it is much more prevalent in females. More than 53 million Americans are diagnosed or at high risk of developing osteoporosis. According to the CDC, nearly a quarter of women over the age of 65 live with the disease. Osteoporosis is more likely to develop if peak bone mass was not reached during the developmental years. Postmenopausal women are particularly susceptible due to falling estrogen levels, which can further speed up bone resorption rates. With this in mind, researchers wondered if foods rich in isoflavones, a type of phytoestrogen, may be beneficial to the postmenopausal woman.

Soy Foods for Women’s Health?

For centuries, soy products like miso and tofu have been widely consumed staples of much East Asian cuisine, however, soy foods have not been nearly as popular in a Western diet until recently. An uptick in vegetarian diets and a rise in the amount of research regarding soy’s health benefits has seen an increased adoption of soy into non-Asian diets.

Women facing menopause must contend with a number of disruptive symptoms. Traditionally, most women have opted for hormone therapy to treat the symptoms of menopause, but research has raised questions about the safety of its long-term use. Alarming studies have shown that estrogen plus progestin therapy increases the risk and mortality rates for breast cancer, leaving many to seek out healthier alternatives. Because of the high content of isoflavones present, soy is considered by many to be one such healthful alternative therapy, and the research is starting to agree.

Studies have shown that the estrogen-like compounds in soy may be able to ease hot flashes in menopausal women, and there is evidence to suggest that soy products are good for the heart too. Soy foods, which are low in saturated fats and high in the good polyunsaturated fats, have been shown in clinical trials to lower cholesterol levels, inhibit the progression of atherosclerosis, and help to reduce the risk of coronary heart disease. It has even previously been suggested that isoflavones, such as those present in soy, could hold the potential of slowing bone loss, but until now, the research has been largely inconclusive.

Investigating Soy and Bone Strength: Women May See Improved Bone Health by Adding Soy Protein to Their Diet

Scientists from the University of Missouri recently set out to investigate how dietary changes — the addition of soy protein in particular — could affect bone health. Their findings have recently been published in the journal Bone Reports. In an animal model, the researchers examined the effects of soy proteins versus a corn-based diet on rats which were bred to have lower than average fitness levels. In order to mimic the hormonal changes of menopause, the ovaries of half of the rats were removed.

“Prior research has shown that these rats are good models, as average American women are relatively inactive both before, and especially after, menopause. As such, understanding how dietary protein sources, such as soy, can impact metabolism and bone health in these rats can help us better understand how such diets might impact women’s health across the lifespan,” explained co-author Victoria Vieira-Potter, an associate professor of nutrition and exercise physiology at the University of Missouri, in a press release.

The rats were fed two distinct diets, one soy-based and the other corn-based, which were comprised of the same amount of calories. The researchers then compared the impacts of the soy-based diet on the rats’ bone strength and metabolic health with those of the rats which were fed a corn-based, completely soy-free diet. The team analyzed blood samples, bone density and strength and also studied the body composition of the rats using EchoMRI technology, which is a method of imaging that is used to obtain accurate measurements of body fat and water mass in living creatures.

Their analysis revealed that soy seemed to be beneficial across the board. “Bottom line, this study showed that women might improve bone strength by adding some soy-based whole foods to their diet,” said the study’s leading co-author, Professor Pamela Hinton.

Soy Protein May Strengthen Bones and Improve Metabolic Function, Researchers Find

The team found that regardless of whether the rats still possessed their ovaries, the tibia bones of the soy-fed rats were stronger when they were compared to the rats who were part of the corn diet group. Furthermore, the researchers found that a soy-based diet also improved the metabolic health in all rats, whether they were with or without their ovaries.

“The findings suggest that all women might see improved bone strength by adding some soy-based whole foods, such as tofu and soy milk, to their diet. We also believe that soy-based diets can improve metabolic function for postmenopausal women,” said Hinton

The researchers believe their data to suggest that all women, whether premenopausal or postmenopausal, would find benefit in consuming even small amounts of soy from sources such as bean sprouts, soy milk, edamame and tofu. “Our findings suggest that women don’t even need to eat as much soy as is found in typical Asian diets, but adding some tofu or other soy, for example foods found in vegetarian diets, could help strengthen bones,” Hinton concluded.

New Research Suggests Green Tea Compound EGCG Fights Atherosclerosis

Aug 13 by Ewcopywriting Leave a Comment

According to a new study funded by the British Heart Foundation, the green tea compound EGCG fights atherosclerosis, a condition which can lead to heart attack and stroke.

What is Atherosclerosis?

Atherosclerosis is a condition that occurs when fatty deposits build up inside the blood vessels that carry oxygenated blood to the heart, brain and other parts of the body. Over time, these fatty materials, largely comprised of calcium, cholesterol and fats, harden into plaques that narrow the arteries and restrict blood flow.

Though atherosclerosis may present no symptoms, it is a serious condition with potentially deadly outcomes. The exact cause of atherosclerosis is unknown, but there are certain known factors that place one more at risk, such as unhealthy eating habits, a sedentary lifestyle, smoking or having a family history of heart disease.

EGCG Breaks Down Amyloid Plaques

In later stages of atherosclerosis, a protein called apolipoprotein A-1 (apoA-1) develops amyloid deposits. These amyloid deposits, which are structurally similar to the amyloid plaques that are associated with Alzheimer’s disease, bind to the atherosclerosis plaques causing them to increase in size and decrease in stability, both factors which significantly increase the risk of heart attack or stroke. It was the amyloid plaques that drew the interest of researchers out of the UK’s Lancaster University and the University of Leeds.

Over the past few years, numerous studies with promising results have been conducted on natural antioxidant and anti-inflammatory compounds. One compound in particular, epigallocatechin-3-gallate (EGCG), a polyphenol found in green tea, has been shown to be a potential preventative measure and therapeutic agent for neurodegenerative disorders such as Alzheimer’s and Parkinson’s disease.

According to the lead author of the study, David Middleton, a professor of chemistry at Lancaster University, “the health benefits of green tea have been widely promoted and it has been known for some time that EGCG can alter the structures of amyloid plaques associated with Alzheimer’s disease.”

In their research, the team found that when combined with heparin, a polysaccharide produced naturally by the body that acts as an anticoagulant in therapeutic doses, EGCG binds itself to the amyloid fibers of the apoA-1 protein and converts them into smaller, more easily soluble particles that are less likely to cause damage to the vessels. Essentially, EGCG fights atherosclerosis by breaking down the amyloid plaques.

“Our results show that this intriguing compound might also be effective against the types of plaques which can cause heart attacks and strokes,” said Middleton.

Their findings have been published in the Journal of Biological Chemistry.

Further Research Needed on How EGCG Fights Athersclerosis

The team notes that drinking green tea alone is likely not enough to see the benefits of their research, as the quantities necessary could be “potentially harmful.” According to Professor Jeremy Pearson, the Associate Medical Director of the BHF and coauthor of the study, “our bodies are very good at breaking down EGCG so swapping your cuppa for green tea is unlikely to make a big difference with respect to your heart health.”

Further work is to be done to develop new safer and more efficient methods of EGCG delivery. “[By] engineering the molecule slightly, we might be able to make new medicines to treat heart attack and stroke,” said Pearson.

Coauthor Sheena Radford, who is the acting Director of the Astbury Centre for Structural Molecular Biology at the University of Leeds, concluded, “the findings of this round of studies are very encouraging. We now need to apply the best scientific techniques to find how we can take the molecular EGCG element from green tea, and turn it into a functioning tool to combat life-limiting health issues.”

Should You Add Green Tea to Your Diet?

In short? Yes! In its current form, green tea may not be today’s cure for atherosclerosis, but it still possesses a number of proven health benefits and is a rich source of highly beneficial antioxidants. Green tea has long been used in Ayurvedic practices and Traditional Chinese Medicine to aid digestion, promote wound healing, support heart health and soothe the mind, along with quite a few other uses. Green tea compounds can also be found in various other dietary supplements. Recent scientific studies have given weight to these claims by demonstrating green tea’s vast potential as a preventative and therapeutic agent.

Here are just a few of the potential health benefits of green tea:

Cancer. Drinking green tea may lower your risk for certain cancers. Research has shown the polyphenols in green tea may inhibit the rate of tumor growth, fight against cancerous cells and stop new ones from developing.
Cholesterol. Green tea helps to decrease the amount of bad cholesterol that resides in the blood, helping to promote a healthy ratio of good and bad cholesterol.
Dental Health. Green tea is thought to improve dental health, decrease halitosis, and increase oral immunity.
Diabetes. Green tea may lower your risk of developing type 2 diabetes. Research has demonstrated that the antioxidant compounds in green tea lower blood sugar levels and improve insulin sensitivity.
Mood and Focus. Green tea contains compounds that have been shown to provide the drinker with feelings of relaxation as well as a boost to their mental clarity.
Neurodegenerative diseases. Green tea compounds have demonstrated neuroprotective properties and have been linked to a lowered risk for developing Alzheimer’s or Parkinson’s disease.
Skin Health. Green tea has been shown to improve inflammatory skin disorders. Studies have shown that green tea soothes inflammation and modulates the irregular growth of skin cells that accompanies skin diseases. Studies have also demonstrated that green tea soothes wrinkles and helps to fight acne breakouts.

Discovered: How the Immune System Promotes Friendly Gut Bacteria

Aug 09 by Ewcopywriting Leave a Comment

Scientists from Japan’s RIKEN Center for Integrative Medical Science and Kyoto University have uncovered how our guts secrete antibodies that promote good bacteria to flourish. According to their research, the immunoglobulin A (IgA) antibodies secreted in the gut alter gene expression in bacteria, which allows different species of bacteria to work with each other to form a bacterial community that helps to protect our bodies from illness. The team’s latest findings have been published in the Journal of Experimental Medicine.

Immunoglobulin A and the Gut Microbiome

The immune system’s first line of defense, antibodies, also called immunoglobulins, are proteins that our bodies produce in order to protect against microbial pathogens. Previous research has indicated that antibodies played a role in gut health. In a 2002 study, after noticing that mice with low levels of the IgA antibody also possessed atypical microbiomes, the RIKEN team first proposed that IgA antibodies may play a role in the maintenance of bacteria in the body. Until now, however, scientists have been unable to pinpoint the exact nature of this relationship.

Researchers first discovered the IgA antibody around 50 years ago. Approximately two to five grams of the antibody is produced by our intestines every single day. It’s long been believed that the sole role of antibodies is to seek out and destroy bacteria, but we’re now learning that in some cases, antibodies actively work with bacteria, and vice versa, to promote balance in the body. For instance, a 2016 study published in the journal Cell Host & Microbe showed that the bacteria in our guts releases by-products during the metabolic process that actually boost the body’s production of antibodies, highlighting the complex nature of this two-way relationship.

The human body is home to trillions of microorganisms that bear a direct impact on our health and wellbeing. Over a thousand of species of bacteria reside in the gastrointestinal tract alone. They play a critically important part in everything from brain function, hormonal regulation, and nutrient production to disease resistance and immune response.

Immunoglobulin A Promotes Beneficial Bacteria Growth

As well as being the immune system’s most effective defense against pathogenic bacteria, new research has demonstrated how IgA also promotes the growth and maintenance of the gut’s “good” bacteria. A study conducted by Caltech earlier this year and published in the journal Science sought to uncover the methods by which specific strains of bacteria take up a near-permanent residence in our guts and found that IgA was actually responsible for helping certain bacteria to colonize and thrive in our guts.

“It is surprising to find that an immune response actually helps beneficial bacteria to thrive, which in turn helps the host thrive. The study of immunology has mainly been in the context of pathogenic bacteria. But there are trillions of bacteria in the gut, and most of the time none of them are making you sick. Our study shows that there is active immune recognition of these bacteria, but it helps rather than hinders them. This suggests that the immune system is more than just a defense system and antibodies are more than just weapons,” said Gregory Donaldson, study lead.

With the importance of gut health clear, scientists continue to try and unpack the impossibly complex relationship we share with our bacterial guests.

Immunoglobulin A Shapes the Gut Microbiome by Altering Bacterial Gene Expression

In their latest work, researchers from the RIKEN center set out to further study just how IgA promotes healthy bacteria. Antibodies typically respond to “bad” bacteria after recognizing certain proteins that exist on the bacteria’s surface, however, the team found that IgA antibodies were also responding the healthy bacteria in the gut and that one common bacteria found in the gut, Bacteroides thetaiotaomicron (B. theta), was “particularly susceptible” to coating by IgA.

The team discovered that being exposed to IgA causes B. theta to upregulate two proteins, which the team called Mucus-Associated Functional Factors (MAFFs), that help the B. theta to grow in the mucous membrane of the GI tract as well as producing metabolites that promote the flourishing of other beneficial bacteria as well.

“We knew that immunoglobulin A contributed in some way to gut health, but it was exciting to discover this new mechanism, the MAFF system, that actually promotes symbiosis among the bacteria that inhabit the mucous membrane of the gut,” said lead author of the study Keiichiro Suzuki in a press release.

The team hopes that their findings will help pave the way for new treatments for conditions such as inflammatory bowel disease. According to Suzuki, “the MAFF system is also present in humans so it is an interesting target of research, but there is still much to be investigated. We need to identify its molecular target and find out how its expression is regulated along with neighboring genetic elements, with the hope that answering these questions could lead to the development of new methods for therapies or prophylaxis of inflammatory bowel disease.”

Tips to Promote a Healthy Microbiome and Boost Immunity

There are a number of simple, natural ways to promote a healthy balance of friendly gut bacteria for optimal immunity:

Eat a diet rich with a variety of fermented foods. Fermented foods like yogurt, tempeh, sauerkraut, and kombucha contain a healthy blend of beneficial microbes and are a safe, natural way to promote healthy gut bacteria.

Consume high-fiber natural prebiotics and daily. Prebiotics are types of dietary fiber that help to feed the good bacteria in the guts. A few rich natural sources of prebiotics are raw garlic, onions, dandelion greens, jicama and bananas.

Consider a probiotic supplement. Probiotic supplements contain the live bacteria and yeasts that are beneficial for a healthy gut. The best sources of probiotics are natural, fermented foods, but if you feel you aren’t getting enough probiotics, or especially after a course of antibiotics, taking a probiotic supplement — especially one that also provides prebiotics — can help to repopulate good bacteria and promote a healthy, balanced gut.

B12 Deficiency: Are You in Danger?

Aug 07 by Ewcopywriting Leave a Comment

Vitamin B12, a part of the essential B-complex, is necessary for our bodies to create and repair DNA, red blood cells and nerves, as well as a whole host of other functions. New research out of Ireland illuminates the worrying magnitude of vitamin B12 deficiency among older populations.

Over the Age of 50? You’re More at Risk for B12 Deficiency

Researchers from Trinity College Dublin’s Irish Longitudinal Study on Aging have published new findings in the British Journal of Nutrition showing that a significant amount of people over the age of 50 are at risk of a deficiency in B12. The team analyzed data from over five thousand individuals across different provinces in Ireland and found that while there were variations in deficiency depending on variables such as locale, general health and lifestyle, as well as the time of year measured, overall, older adults are considerably more at risk of a vitamin B12 or folate (vitamin B9) deficiency.

Deficiencies in folate and B12 are associated with numerous health issues such as anemia, fatigue, headaches and memory impairment, especially in older populations. According to their data, one in eight Irish adults over the age of 50 are B12 deficient., while one out of every seven older adults is deficient in folate. Their findings demonstrated that low or deficient levels of B12 and folate increase with age and is also more common in those who are obese, smoke, or who live alone.

B12 deficiency isn’t quite as widespread in countries such as the United States where some foods are mandatorily fortified with folate and B12. The researchers hope their findings will help to develop new public health policies regarding vitamin and nutrient fortification. “The high rates of B-vitamin deficiency seen in the older adult population are of concern and, given that this can be easily treated with fortification, this has significant policy and practice implications for Government and health services,” Dr. Rose Anne Kenny, the Principal Investigator at TILDA said in a press release.

What is Vitamin B12 and What Does it Do?

B12 is one of the eight vitamins that make up the group of all-important B vitamins. It is the most “chemically complex” of all the vitamins and is critical for the normal functioning of our brains and nervous system. Every single cell in the human body depends on B12. Our bodies need it for the production of red blood cells as well as the reparation and creation of new tissue and DNA. It’s also essential for the processes of energy and fatty acid production.

Our bodies produce millions of red blood cells each minute. Red blood cells contain the protein hemoglobin, which transports oxygen throughout our bodies and carries carbon dioxide back to the lungs for exhalation. When B12 levels become too low, the body’s production of red blood cells decreases. If red blood cell count drops too low, anemia develops and brings with it a slew of health complications, some severe and potentially irreversible.

Signs and Symptoms of a B12 Deficiency

Even slightly lower levels of B12 can trigger symptoms such as depression, brain fog and fatigue in individuals. Loss of appetite, constipation and rapid weight loss can also occur. The lower B12 levels drop and the longer the deficiency goes on, neurological issues, such as numb and tingling extremities or motor skill and balance issues, are likely to develop.

A long-term deficiency carries a significant risk of permanent brain and nerve damage. B12 deficiency has been known to put some people at a higher risk of mental health issues such as dementia, mania or psychosis. A B12 deficiency also impacts immune response and can increase susceptibility to infection or disease. Long-term deficiency leads to the onset of anemia, which may be accompanied by any number of symptoms:

extreme fatigue or lack of energy
muscular weakness
shortness of breath
irregular heartbeat and palpitations
unexplained weight loss
jaundice (yellowing of the skin)
chronic constipation or diarrhea
a sore tongue or mouth ulcers
vision disturbances
memory decline
problems understanding and making judgments
brain fog or feelings of confusion

What to do About a B12 Deficiency

Because a deficiency has the capability of causing irreversible damage, it’s critical to identify and treat a B12 or folate deficiency as soon as possible. The symptoms that arise from a B12 deficiency may also be indicative of other serious conditions, therefore, if you think that you are deficient in B12 or folate, it’s extremely important that you speak with a healthcare professional.

How Much B12 Do You Need and Where Can You Find It?

The United States National Institutes of Health recommends that anyone over the age of 14 years old should ingest at least 2.4 micrograms (mcg) of B12 each day. Pregnant women and women who are breastfeeding are encouraged to consume a bit more, 2.6 mcg and 2.8 mcg respectively.

The only organisms that naturally produce B12 are a few particular strains of bacteria and archaea. No naturally-occurring vegetable sources of the vitamin exist, putting vegetarians and vegans at a higher risk of deficiency than non-vegetarians. The richest sources of vitamin B12 are animal products such as milk, eggs and meats (beef, pork, poultry, lamb), fish, seafood/shellfish, nutritional yeast and fortified foods such as breakfast cereals and nutritional beverages.

Some medications, like metformin, which is a diabetes medication, and certain peptic ulcer treatments, as well as some antibiotics are known to interfere with the body’s ability to absorb B12 properly, and therefore, supplementation may be necessary.