You can eat the same diet at 60 that you did at 30 and still end up with less B12. That's because aging changes how the stomach releases B12 from food. It's one of the few nutrients where official advice changes after age 50.
Written by Vita Globe Editorial Team | Reviewed against the Institute of Medicine DRIs, NIH guidance and peer-reviewed research
Why do older adults need to pay more attention to B12?
With age, many people make less stomach acid, often due to atrophic gastritis, which makes it harder to release B12 from food proteins[1]. Because of this, the Institute of Medicine advises adults over 50 to get most of their B12 from fortified foods or supplements, whose B12 isn't bound to protein[2]. Deficiency is more common in older adults than in younger people[3].
Caveat: The daily requirement (2.4 mcg) doesn't change with age. What changes is how easily you absorb B12 from food[4].
Sources: Baik & Russell, 1999 · IOM DRIs · Allen, AJCN 2009 · Verified 2026-09-27
IN THIS ARTICLE
Why does B12 absorption drop with age?
In food, B12 is bound to proteins. Stomach acid and digestive enzymes release it so it can attach to intrinsic factor and be absorbed. Atrophic gastritis, a thinning and inflammation of the stomach lining that becomes more common with age, reduces stomach acid and makes that release step less efficient[1].
The result is "food-bound B12 malabsorption": your diet may contain enough B12, but less of it gets absorbed. Supplement and fortified-food B12 isn't bound to protein, so it doesn't need that release step. That's the reasoning behind the IOM's advice for people over 50[2].
Which medications affect B12 in older adults?
Older adults are more likely to take medicines that lower B12 over time:
- Acid reducers. Long-term use of PPIs and H2 blockers was associated with a higher likelihood of B12 deficiency in a large study[5].
- Metformin. Long-term use can lower B12 levels[4]. See B12 and Metformin: What to Know
What are the signs of low B12 in older adults?
Symptoms can be subtle and easy to blame on aging: tiredness, weakness, numbness or tingling, balance problems, memory problems or mood changes[4]. Some people have no obvious symptoms at all. The NICE guideline encourages testing when there are symptoms or risk factors, rather than guessing[6]. See Who Is Actually at Risk of B12 Deficiency for more.
What should you do about B12 after 50?
Start with what the IOM recommends: get most of your B12 from fortified foods or a supplement[2]. If you've been diagnosed with deficiency, your clinician will choose the dose and route. Research in older adults with mild deficiency found that oral doses far above the RDA were needed to correct blood markers[7], and high-dose oral B12 can work as well as injections for raising levels in many people (B12 Shots vs. Gummies).
The honest summary
- After 50, many people absorb less B12 from food because of lower stomach acid.
- B12 from supplements and fortified foods is easier to absorb.
- Common medications like acid reducers and metformin can lower B12.
- Symptoms can be subtle, so ask your provider about testing if you're at risk.
Our option
Vita Globe Vitamin B12 Gummies for Adults
Our B12 Gummies for Adults provide 1,000mcg of vitamin B12 (as cyanocobalamin) per two-gummy serving. Like other supplemental B12, it isn't bound to food protein. A chewable gummy can be easier for people who don't like swallowing tablets, and the same formula also comes in a resealable travel pouch. B12 supports red blood cell formation and cellular energy production.*
Frequently asked questions
How much B12 should a 60-year-old take?
The RDA stays at 2.4 mcg a day[4], but experts recommend getting most of it from fortified foods or supplements after 50[2]. If you have a deficiency, your clinician will set the dose.
Is B12 deficiency common in older adults?
Yes, it's more common in older adults than in younger people[3].
Can low B12 cause memory problems in older adults?
Deficiency can cause memory and thinking problems[4]. If your levels are normal, extra B12 is unlikely to help memory. See Low B12 and Mood.
Should older adults get their B12 checked?
It's worth asking, especially if you have symptoms, take metformin or acid reducers, or have digestive conditions[6].
Sources
- Baik HW, Russell RM. Vitamin B12 deficiency in the elderly. Annu Rev Nutr. 1999;19:357-377. doi:10.1146/annurev.nutr.19.1.357
- Institute of Medicine. Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. Washington, DC: National Academies Press; 1998. Vitamin B12 chapter. ncbi.nlm.nih.gov/books/NBK114302
- Allen LH. How common is vitamin B-12 deficiency? Am J Clin Nutr. 2009;89(2):693S-696S. doi:10.3945/ajcn.2008.26947A
- Office of Dietary Supplements, National Institutes of Health. Vitamin B12: Fact Sheet for Health Professionals. Updated July 2, 2025. ods.od.nih.gov
- Lam JR, Schneider JL, Zhao W, Corley DA. Proton pump inhibitor and histamine 2 receptor antagonist use and vitamin B12 deficiency. JAMA. 2013;310(22):2435-2442. doi:10.1001/jama.2013.280490
- National Institute for Health and Care Excellence. Vitamin B12 deficiency in over 16s: diagnosis and management (NICE guideline NG239). 2024. nice.org.uk/guidance/ng239
- Eussen SJ, de Groot LC, Clarke R, et al. Oral cyanocobalamin supplementation in older people with vitamin B12 deficiency: a dose-finding trial. Arch Intern Med. 2005;165(10):1167-1172. doi:10.1001/archinte.165.10.1167
About the Vita Globe Editorial Team
The Vita Globe Editorial Team researches and writes our wellness content, working from peer-reviewed research, systematic reviews and guidance from bodies such as the NIH and the FDA. We cite our sources inline and update articles when the evidence changes.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is for informational purposes only and is not a substitute for medical advice. Talk to your healthcare provider before starting any new supplement, particularly if you are pregnant, nursing, taking medication, or caring for a child.
