Tag: healthy aging

Facts About Vitamin B12 – HealthyWomen



If you’re familiar with all the cool stuff vitamin B12 does for the body, you know it gets an A for effort. The nutrient helps with important things like nerve function and the production of DNA and it also plays a part in brain health. “If a person has a lack of B12, they may have trouble concentrating, retaining information and engaging in conversation,” said nutrition therapist Robyn L. Goldberg, RDN, CEDS-C. “It parallels malnutrition. If you’re not taking in enough food, it’s harder for your brain to work.”

Most people get enough vitamin B12 through food, but your age and what you eat can cause vitamin B12 deficiency, which can lead to serious health problems, including nerve damage.

We asked Goldberg for more about the basics behind B12 and what you need to know before taking a supplement.

What is vitamin B12 good for?

Vitamin B12 is a water-soluble nutrient that helps keep your blood and nerve cells healthy and helps your body make DNA. It supports brain function and prevents anemia which can make you feel tired and weak. “It also converts the food we take in into energy,” Goldberg said.

How do you get vitamin B12?

For many people, vitamin B12 is absorbed through food. It can also be taken as an oral supplement or as a prescription nasal spray or injection/infusion for people who have vitamin B12 deficiency.

Does B12 give you energy?

You’ve probably seen B12 marketed as an energy booster, but there’s no real science behind that claim. Goldberg said people with a vitamin B12 deficiency may feel a boost following a prescription shot or infusion, however, people taking the oral OTC supplement won’t see the same effect. “When you’re in the pharmacy and seeing B12 for energy, that’s what I call expensive urine,” Goldberg said. What she means is that, since B12 is water-soluble, you pee out any extra that isn’t absorbed in your body.

Read: Are Vitamin and Mineral Infusions Worth the Hype? >>

How much vitamin B12 should I take?

The recommended daily allowance for women and people assigned female at birth is 2.4 micrograms (mcg) of vitamin B12 a day. For reference, that’s about 3 ounces of tuna. People who are pregnant or breastfeeding need a little more, 2.6 mcg and 2.8 mcg a day, respectively.

What foods have vitamin B12?

Vitamin B12 is found in animal products, including meat. Some fortified foods such as breakfast cereals and nutritional yeasts have added vitamin B12.

You can also get B12 from eating:

  • Fish
  • Clams
  • Oysters
  • Poultry
  • Eggs
  • Dairy products

What are the symptoms of vitamin B12 deficiency?

The classic symptom of B12 deficiency is feeling tired or weak. Other symptoms can include:

  • Pale skin
  • Loss of appetite
  • Weight loss
  • Heart palpitations
  • Numbness or tingling in the hands
  • Problems with balance
  • A sore mouth or tongue
  • Poor memory
  • Depression

“The tried and true way to see [if you’re deficient] is to get your blood levels checked,” Goldberg said.

What are the dangers of vitamin B12 deficiency?

Over time, vitamin B12 deficiency can damage your nervous system, among other health problems. “Vitamin B12 is key in keeping our blood healthy. If your blood isn’t healthy, other medical conditions can evolve as a byproduct,” Goldberg said.

If left untreated, B12 deficiency can lead to anemia, mood disorders, muscle weakness, and balance and coordination problems.

Who should consider taking a vitamin B12 supplement?

As we age, the odds of having a vitamin B12 deficiency go up because we have less hydrochloric acid in our stomach to absorb the vitamin from the food we eat. As many as 4 in 10 older adults need to take a supplement or eat foods fortified with vitamin B12.

You may also need a vitamin B12 supplement if you are:

  • Over the age of 50
  • Vegan
  • Vegetarian
  • Pregnant
  • Breast feeding
  • Living with Crohn’s disease and celiac disease

As always, talk to your healthcare provider before taking any supplement. Some people with certain conditions, such as pernicious anemia or autoimmune disease, have trouble absorbing vitamin B12 from food or supplements and may need injections or infusions.

Read: The Pros and Cons of Being Vegan >>

Can you take too much B12?

Even though B12 is a water-soluble vitamin and it’s not stored in the liver like other vitamins, taking too much can have side effects. “Tingling is a big one to be aware of, and I don’t think a lot of people are mindful of that,” Goldberg said. “You could have a headache, you could feel nauseated, which could then translate into vomiting, diarrhea or loose stools and feeling weak. And the bigger issue with all of this long-term is it increases the risk for bone fractures and weak bones.”

So, should you take a vitamin B12 supplement?

Goldberg said to get a blood test first to check your levels and talk to your healthcare provider if you’re B12 is low. “Don’t just take a supplement,” she said. “Supplements don’t always have what they claim, and they may have more than what they’re stating — so it’s a gamble. We never truly know if it has what it’s saying.”

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The Osteoporosis and Depression Connection



October 20, 2024, is World Osteoporosis Day.

As the old saying goes, sticks and stones may break your bones but neglecting your bone health will hurt you.

If it’s been awhile since you thought about your bones, we get it. Bone health is underrated. But it’s also really important. Let’s put it this way: You can’t do much without a skeleton.

It’s especially important for women and people assigned female at birth to be proactive about bone health because osteoporosis, a disease that makes bones weak and brittle, affects 10 million people in the U.S. and 8 out of 10 of those are women.

The physical consequences of osteoporosis can be life-changing. A simple stretch, bend — even a cough — can result in a fracture or broken bone if you have osteoporosis. In fact, about half of all women over age 50 will break a bone at some point because of the disease.

Beyond breaks, osteoporosis can also have a significant impact on your mental health.

Osteoporosis and depression

In addition to physical problems, osteoporosis has been linked to serious mental health issues. Research shows people with osteoporosis are more likely to have depression compared to people who don’t have osteoporosis. In one 2022 study of mostly women, a majority of participants with osteoporosis had depression (86.9%) compared to 15.4% of the group who didn’t have osteoporosis.

Deborah T. Gold, Ph.D., professor emerita in psychiatry and behavioral sciences at Duke University Medical Center, has studied the connection between osteoporosis and depression for years. “When I started doing the research, we found that people [with osteoporosis] who got a fracture were limited in what they could do. It made them feel old — and it hurt — and that led to depression,” Gold said. “I do think in most cases depression is a result of the disease.”

Gold recalled a time when a study participant started sobbing as she filled out her osteoporosis questionnaire. “It just suggests how strongly it can affect you,” she said.

Watch: What You Need to Know About Osteoporosis >>

Depression and osteoporosis

Some researchers think the connection between osteoporosis and depression can go both ways. As in, depression can also be a risk factor for osteoporosis.

For one, research shows depression can increase cortisol (the stress hormone) in the body, which can lead to bone loss.

Treatment for depression may also affect bone health. Some antidepressants have been linked to an increase in bone loss and greater risk of fracture. One review found serotonin reuptake inhibitors (SSRIs) were associated with a decrease of bone mineral density. And an analysis of 23 studies found that depression was significantly associated with bone loss and an increased risk of fractures.

Gold noted that risk factors such as smoking, sedentary lifestyle and poor diet can also contribute to both depression and osteoporosis.

Postmenopausal osteoporosis and depression

Although osteoporosis is a disease that can happen at any age, people who are postmenopausal are at high risk.

Estrogen — and a lack of estrogen — has an impact on your bones because estrogen plays a big role in maintaining bone structure. During menopause, when estrogen levels decline, your bones become weaker. You’re most at risk for osteoporosis after menopause when estrogen levels stay consistently low.

Fluctuating estrogen levels that occur during the menopausal transition (perimenopause) also have an effect on the brain. In addition to mood changes, research shows a decline in estrogen affects serotonin levels — the feel good hormones — which can lead to depression.

Read: In an Aging America, Osteoporosis Is a Looming Public Health Crisis >>

Prevention and osteoporosis self-care

The connection between depression and osteoporosis is like the chicken or the egg debate. While research is ongoing, it’s a good idea to tell your healthcare provider about your risk factors for both conditions — especially if you’re going through menopause.

“[Osteoporosis and depression] are both diseases, and they both can be treated,” Gold said. “I think, however, that for people without depression now, getting control over osteoporosis will help them avoid depression in the future because osteoporosis makes you feel like you have no control anymore. And that’s the kind of thing that can lead to depression.”

One way to keep osteoporosis at bay is through diet and getting the right amount of calcium and vitamin D. (Note: If you’re taking a calcium supplement, take vitamin D along with it because your body needs vitamin D to absorb calcium.)

Weight-bearing exercise (low-impact aerobics, dancing, walking, etc.) is also crucial for healthy bones and muscle strength. “Some people hate it, but if you understand how much it can help, you might invest in it more,” Gold said. Per science, one review found that exercise was an effective way to improve bone mineral density in people with osteoporosis.

In addition to a healthy diet and exercise, self-care options for osteoporosis can include:

  • Quitting smoking
  • Limiting alcohol
  • Taking prescribed medications for bone health
  • Safeguarding your home to prevent falls
  • Maintaining an active social life

Watch: How to Avoid Falls in Your Home >>

Both osteoporosis and depression should be evaluated separately by different healthcare providers. Talk to your provider about getting a bone density test (DEXA scan) to check your bones and how to get screened for depression if you’ve noticed changes in your mood.

“You know, like any other disease, it’s up to the individual to take responsibility,” Gold said. “And if women don’t take responsibility for themselves and their problems — nobody else will.”

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Red Light Therapy at Home



I don’t know Katy Perry personally, but I saw her show in Las Vegas and her skin looked amazing. It was so luminous, I almost didn’t notice her iconic whipped-cream-canister bra because I couldn’t stop staring at her face.

I know celebrities are not just like us, and it takes a lot of talented people to get a show-stopping glow like Perry’s. But when she recently gave props to red light therapy for her great skin — it was the ultimate celebrity secret I’d been waiting for.

Could it be true that all of us are just a red light away from Perry-perfect skin?

Well, not exactly. But research has found that red light therapy can help reveal smoother skin and reduce small lines and wrinkles. “It’s not going to be the effect of a facelift or give you the same kind of volume that you would get with filler — but your skin may feel more rejuvenated,” said Elizabeth Liotta, M.D., a board-certified dermatologist and member of HealthyWomen’s Women’s Health Advisory Council.

What is red light therapy?

You’ve probably seen red light therapy advertised as a glowing wand, panel or mask on social media. Or if you followed NASA in the 1990s, you may remember when it made headlines as a way to help heal astronauts’ wounds.

Either way, red light therapy involves a device that shines LED (light-emitting diode) light onto skin. The low levels of red or near-infrared light help promote cell turnover for healing and can improve skin texture and tone overall.

Red light therapy benefits

“Data show that red light therapy increases collagen and blood circulation and decreases inflammation,” Liotta said.

In addition to the collagen boost for fine lines and wrinkles, red light therapy can be used on the face and body to help treat many skin conditions, including:

Red light therapy can also help with pain and promote healing for various health conditions. These can include:

  • Arthritis
  • Mouth sores
  • Tendinitis

Treatment for certain conditions such as skin cancer must be done in-office by your healthcare provider (HCP). But a big part of why red light therapy is so hot right now is because you can DIY at home.

Red light therapy at home

Choosing a red light therapy device is the tough part. There are a lot of options out there. When looking at devices for your face, Lauren Fine, M.D., a board-certified dermatologist, recommended a mask over something smaller like a wand or razor-type device. “It makes more sense to get the mask unless you’re just focusing on one small part of your face,” she said. “The smaller handheld wands are harder to use and there’s more room for error.”

Whatever device you decide to go with, Fine said it’s important to look at the wavelength and nanometers. “For anti-aging purposes, if it’s not in the 600 to 630 [nanometers] range it’s going to be a waste of money — it won’t have that collagen stimulating effect.”

If you’re looking for something stronger or to help with recovery or pain in the body, wavelengths measuring 800 nanometers and above penetrate deeper into the tissue and can reduce inflammation.

If the device doesn’t list the nanometers at all, Fine said to find one that does.

When considering a specific brand, a little research can go a long way. The Food and Drug Administration has approved several red light therapy devices. You can also check with your HCP for a recommendation and read the online reviews before you buy a device. Liotta noted that you don’t have to get the most popular or the most expensive one to get results. “Some companies have great marketing but red light is really tried and true,” she said.

Possible red light therapy dangers

Many people can benefit from a little red light therapy, but there are a few things to keep in mind before you get your shine on. “In general, these treatments are overwhelmingly safe and gentle and effective, but some people are sensitive to the effects of heat on the skin. So, if someone is prone to dark spots or hyperpigmentation, I would be careful with using a full face mask,” Fine said.

Check with your HCP before trying red light therapy if you’re on medications that make you sensitive to sunlight or if you’re pregnant or going through radiation or chemotherapy.

Before using any red light device, Liotta said to read the directions carefully because they vary regarding timing and how many days a week you can use it. Keep in mind that your skin shouldn’t feel hot or burning when using a red light device. If that happens, don’t use it again.

Overall, if your skin needs a boost, RLT can be an easy way to give it some TLC. “It’s a little tweak and you can look a little tighter and a little brighter,” Liotta said.

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