Older adults can sometimes have difficulty absorbing B12 from food. Certain medications and digestive conditions can also affect B12 absorption.
Foods containing B12 include fish, meat, poultry, eggs, milk, and other animal products. Fortified foods and supplements can provide another source, particularly for people whose diets contain little or no animal products.
A B12 deficiency can cause fatigue, weakness, anemia, or neurological symptoms. If deficiency is suspected, a healthcare professional can recommend appropriate testing.
3. Vitamin C: Supporting Immune Function
Vitamin C is best known for its role in supporting the immune system, but it also contributes to collagen production and helps protect cells from oxidative stress.
Fortunately, vitamin C is widely available in everyday foods.
Citrus fruits, strawberries, kiwi, peppers, tomatoes, and broccoli are all useful sources.
Eating a variety of fruits and vegetables is generally a better strategy than relying on very high-dose vitamin C supplements.
Vitamin C does not guarantee that you will avoid infections, but adequate intake supports normal immune function.
4. Vitamin E: An Antioxidant Nutrient
Vitamin E helps protect cells from oxidative damage and plays a role in normal immune function.
It can be found in foods such as almonds, sunflower seeds, vegetable oils, peanuts, and some green vegetables.
