Vegan For Life
by Jack Norris, RD &
Ginny Messina, MPH, RD
Elderly lacto-ovo-vegetarians and vegans often have very low serum B12 levels. They should make sure they are getting a reliable source of B12. In fact, all people over age 50 should get some B12 by way of fortified foods or supplements due to lower stomach acid decreasing absorption of food-bound B12.
Studies of the B12 Status of Elderly Vegetarians
|Table 1. B12 Status of Elderly Lacto-Ovo Vegetarians vs. Non Vegetarians|
|#||Serum B12 (pg/ml)||B12 < 186.3 pg/ml|
|Non-Veg Males||54||Not Reported||4%|
|Non-Veg Females||54||Not Reported||6%|
|Lacto-Ovo Males||17||317 ± 277||35%|
|Lacto-Ovo Females||23||247 ± 96||13%|
They concluded that a lacto-ovo or lacto-vegetarian diet can be adequate in old age, with positive impacts on heart disease risks, provided that it is carefully planned, especially with respect to iron, zinc, and B12.
Woo et al. (1998, Hong Kong) (3) compared 106 elderly Chinese lacto-ovo and vegan women to 229 non-vegetarians:
- All were older than 65 yrs (avg. 81); all were apparently healthy.
- Vegetarians had been on the diet > 10 yrs.
- Low B12 (< 203 pg/ml) occurred in 53.8% of the vegetarians (data not given for non-vegetarians).
- 16 vegetarians had B12-deficient anemia compared to 1 non-vegetarian.
- Vegetarians had a lower prevalence of a history of smoking and heart disease.
There is evidence that adults 65 years and older should take at least 500 µg per day of vitamin B12 in order to optimize their B12 status (see How Recommendations Were Formulated: Adults Over 65 Years).
2. Lowik MR, Schrijver J, Odink J, van den Berg H, Wedel M. Long-term effects of a vegetarian diet on the nutritional status of elderly people Dutch Nutrition Surveillance System). J Am Coll Nutr. 1990 Dec;9(6):600-9.