Nutrition for optimal health becomes ever more important as we age due to various physiological and psychosocial factors1,2,3.Hence, prioritizing nutrient-dense foods can become critical as we move into later life.
While older adults generally have lower calorie needs, their micronutrient requirements can change leading to an increased need for supplements or fortified foods.2 In fact, fortified foods have been shown to help many older adults maintain a healthy protein intake, and avoid the risks of poor nutrition1.
Nutritional yeast is a health-supporting superfood that is packed with macro- and micronutritents. Fortified versions offer an even more concentrated source of these vital compounds, providing a potential solution to nutrition challenges older adults face.
This article explores how nutritional yeast can help address these specific nutritional needs with a specific focus on vitamin B12.
What is vitamin B12?
Vitamin B12, also known as cobalamin, is a water-soluble dietary compound that’s essential for various bodily functions4.It plays key roles in blood cell formation, nerve function, DNA synthesis and energy level maintenance – therefore, it’s critical for health and vitality, whether young or old.
The human body cannot synthesize vitamin B12 itself, so, it’s essential to obtain this vital compound from regular dietary sources. Because B12 is primarily found in animal products, it can be difficult to get enough on a vegetarian or vegan diet. Hence, dietary supplements or fortified foods are often recommended for vegetarians and vegans, older adults and people with specific dietary or nutrient needs.
Why do older adults become deficient in B12?
Vitamin B12 becomes less bioavailable to us as we age – our bodies have a harder time absorbing it. Yet, it’s important roles in energy metabolism, immune health, and collagen production all make this vitamin essential to the various bodily processes that support a healthy and active lifestyle in our senior years. Therefore, it’s important to understand the critical factors that influence dietary B12 bioavailability, to ensure optimal nutrition as we age.
Dietary changes
Vitamin B12 is primarily obtained through animal dietary sources, such as meat, eggs, and dairy products. Hence, following diets – such as veganism or vegetarianism – that restrict intake of these products, can sometimes make us deficient in vitamin B12. Additionally, our calorie needs may decrease as we enter our older years; this means that while our micronutrient requirements stay the same (if not increase), we’re likely to eat less, contributing to reduced uptake of vitamin B12.2,3
Health concerns
Certain medical conditions, including atrophic gastritis, pernicious anaemia, and bowel disease, can lead to poor B12 absorption5,6,7. As we age, the likelihood of acquiring medical concerns increases; meanwhile, so too does our need for vitamin B122,4. Therefore, it becomes increasingly likely that we can absorb less of this compound than we need. Certain medications can also contribute to poorer absorption of vitamin B128.
Natural aging processes
During the aging process, our body’s natural molecular machinery can deteriorate in efficiency, resulting in the reduced absorption of vitamin B12 from our diet4. By incorporating fortified foods into a daily regime, it may be possible to mitigate some of the risks of poorer absorption, delivering higher levels of the compound to maximize the body’s uptake.
Role of vitamin B12 in healthy aging
Vitamin B12 plays a crucial and multi-faceted role in aging. Changes occur in our bodies over time, potentiating an increased likelihood of age-related conditions, cognitive decline, oxidative stress, and loss of bone density. Yet, all of these aspects are alleviated by an increased dietary intake of vitamin B12.
Aging is characterized, at least in part, by a decline in cellular metabolic performance. Vitamin B12 acts as an important metabolic cofactor, facilitating the reactions that generate energy from food. Therefore, maintaining vitamin levels can help promote health and longevity by reducing the risk of metabolic decline. In addition, B12 is critical for DNA synthesis and DNA damage repair. Again by maintaining our vitamin levels, we can mitigate some of the risks of aging by providing the body with factors it needs to function optimally. Furthermore, adequate B12 levels contribute to healthy bone and joint maintenance – a factor that becomes increasingly important over time9.
Fortified Nutritional Yeast: A diet-friendly source of vitamin B12
Fortified nutritional yeast is an excellent source of B12 because it’s one of the few vegan-friendly foods that provide it in abundance. It can be easily incorporated into various diets, contributing a unique umami flavour while remaining cruelty-free and sustainable. It is both convenient and doesn’t require significant changes to seniors’ eating habits. It also serves as a low-calorie, mildly satiating “light” option, for people who can’t increase their appetite.
By incorporating fortified nutritional yeast into their diet, older adults can work to reduce the risk of age-related absorption challenges in a way that is convenient, palatable, and promotes healthy aging through vital physiological functions.
Conclusion
As we age, maintaining optimal health and vitality becomes increasingly reliant on nutrition. Vitamin B12, a crucial micronutrient involved in numerous bodily processes, plays a vital role in supporting healthy aging. However, age-related changes in digestion and absorption can make it challenging to obtain sufficient B12 from diet alone. Fortified nutritional yeast offers a practical and versatile solution, providing a concentrated and readily absorbable source of this essential compound. By incorporating this nutrient-dense food into their daily routine, older adults can proactively support their energy levels, cognitive function, immune health, and overall well-being, contributing to a healthier and more vibrant life.
References
- Morilla-Herrera J, Martín-Santos F, Caro-Bautista J, Saucedo-Figueredo C, García-Mayor S, Morales-Asencio JM (2016) Effectiveness of food-based fortification in older people a systematic review and meta-analysis. J. Nutr. Health Aging, 20(2), 178-184. https://doi.org/10.1007/s12603-015-0591-z
- Dorrington N, Fallaize R, Hobbs DA, Weech M, Lovegrove JA (2020) A Review of nutritional requirements of adults aged ≥65 years in the UK. J. Nutr., 150(9), 2245-2256. https://doi.org/10.1093/jn/nxaa153
- Pilgrim AL, Robinson SM, Sayer AA, Roberts HC (2015) An overview of appetite decline in older people. Nurs. Older People, 27(5):29-35. https://doi:10.7748/nop.27.5.29.e697
- Simonenko SY, Bogdanova DA, Kuldyushev NA (2024) Emerging roles of vitamin B12 in aging and inflammation. Int. J. Mol. Sci., 25(9), 5044. https://doi.org/10.3390/ijms25095044
- Dholakia K, Dharmarajan T, Yadav D, Oiseth S, Norkus E, Pitchumoni C (2005) Vitamin B12 deficiency and gastric histopathology in older patients. World J. Gastroenterol., 11(45), 7078. https://doi.org/10.3748/wjg.v11.i45.7078
- Vitamin B12 or folate deficiency anaemia. UK National Health Service Website. Accessed January 2025. https://www.nhs.uk/conditions/vitamin-b12-or-folate-deficiency-anaemia/causes/
- Yakut M, Üstün Y, Kabaçam G, Soykan I (2010) Serum vitamin B12 and folate status in patients with inflammatory bowel diseases. Eur. J. Intern. Med. 21(4), 320-323. https://doi.org/10.1016/j.ejim.2010.05.007
- Sayedali E, Yalin AE, Yalin S (2023) Association between metformin and vitamin B12 deficiency in patients with type 2 diabetes. World J. Diabetes, 14(5), 585. https://doi.org/10.4239/wjd.v14.i5.585
- Hughes, CF, Ward M, Hoey L, McNulty H (2013) Vitamin B12 and ageing: current issues and interaction with folate. Ann. Clin. Biochem. 50(4), 315-29 https://doi.org/10.1177/0004563212473279
Deep Dive Into Lynside® Nutritional Yeast
Thanks to their good nutritional profiles on proteins, fibers, B vitamins, and minerals such as zinc, magnesium, and potassium, the Lynside® range of nutritional yeasts can be used in various applications such as dietary supplements, seasonings, and functional foods.
