In Your 50s
As you age, your body isn’t able to absorb this vitamin as well because your stomach doesn’t create the acids needed to do so on its own anymore. “Vitamin B12 is a large molecule that requires four steps in the body to be absorbed — the first of which is having hydrochloric acid — and the production of this acid declines in your 50s,” explains Morrison, who advises to try to get approximately 1,000 micrograms a day. Why is this so important? Sure, B12 helps keep your hair and skin looking amazing, but it also plays a vital role in your health — it converts carbs to glucose, needed for energy; regulates the nervous system; lowers your risk for depression and stress; plus, keeps your digestive system in check. And since your body doesn’t make it, you need to get it from foods (like eggs, dairy, meat) and then have your body convert it so it can get to work.
This powerful antioxidant protects eyes from macular degeneration — and typically when in pill form, it’s also mixed with zeaxanthin, an analog of vitamin A, also good for your vision, says Morrison, who suggests taking a supplement that has about 20 mg of lutein daily.
In Your 50s