You can eat the same foods at 60 as you did at 30 and still absorb less of some B vitamins. Here's why, and what helps.
Written by Vita Globe Editorial Team | Reviewed against NIH Office of Dietary Supplements guidance | Updated October 7, 2026
Quick Answer
After 50, B12 is the main concern. Atrophic gastritis, which lowers the stomach acid needed to release B12 from food, affects 8% to 9% of adults 65 and older, and common medications like metformin and acid reducers also lower absorption[1]. B12 in supplements doesn't need stomach acid to be released. B6 needs also rise after 50, to 1.5mg for women and 1.7mg for men[2].
In this article
Why is B12 harder to absorb with age?
B12 in food is bound to protein. Stomach acid and enzymes free it so it can be absorbed. Atrophic gastritis, a thinning of the stomach lining that reduces acid, becomes more common with age, affecting about 2% of people overall but 8% to 9% of those 65 and older[1]. Studies find B12 deficiency in anywhere from 3% to 43% of older adults living at home[1]. The B12 in supplements and fortified foods isn't protein-bound, so it can be absorbed without as much stomach acid.
Do B6 needs change after 50?
Yes. The daily recommendation rises from 1.3mg to 1.5mg for women and 1.7mg for men[2]. Kidney disease and autoimmune conditions, which become more common with age, are also linked to low B6[2].
How do medications play a role?
- Metformin (for diabetes) can lower B12 absorption and blood levels[1].
- Proton pump inhibitors like omeprazole and H2 blockers reduce stomach acid and B12 absorption from food[1].
- Some seizure medicines lower folate and B6[2][3].
More in B Complex and Medications.
What should you look for in a B complex after 50?
- B12 well above 100% DV, since absorption drops at higher doses
- B6 that meets the higher over-50 need without coming close to 100mg
- An easy format you'll take every day, especially if pills are hard to swallow
See also Multivitamins After 50.
Our option
Vita Globe Vitamin B Complex Gummies
20mcg B12 (833% DV) and 1.2mg B6 per chewable gummy, with no pills to swallow.
Frequently asked questions
Should everyone over 50 take B12?
Not necessarily, but it's worth asking your doctor about testing, especially if you take metformin or an acid reducer.
Can low B12 affect memory?
Severe deficiency can cause memory problems and confusion. That's a reason to get tested, not to self-treat memory changes.
Are B12 shots better than oral B12?
Shots are used for certain conditions like pernicious anemia. For many people, high-dose oral B12 works well. Your doctor can advise.
Sources
- NIH ODS. Vitamin B12 Fact Sheet for Health Professionals. ods.od.nih.gov
- NIH ODS. Vitamin B6 Fact Sheet for Health Professionals. ods.od.nih.gov
- NIH ODS. Folate Fact Sheet for Health Professionals. ods.od.nih.gov
About the Vita Globe Editorial Team
The Vita Globe Editorial Team researches and writes our wellness content from peer-reviewed research and guidance from bodies such as the NIH and FDA. We cite 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 managing a health condition.
