Serene Karplus, Nederland.  When I first arrived in Nederland, a friend sadly moved “down below” because she felt tired all the time at altitude. Another complained that they just feel “spacey” up here and feel more forgetful and distracted. Granted, the scenery is a wonderful distraction even for the most focused minds, but it was a chemical disturbance she didn’t feel elsewhere.

Nutrition books don’t mention this much, but one thing we mountain dwellers need to watch is our Vitamin B-12. This vitamin aids folic acid in regulating the formation of red blood cells, since we need to make extra ones up here, and helps in the utilization of iron, says Dr. Balch in “Prescription for Nutritional Healing.” It is also required for proper digestion, absorption of foods, the synthesis of protein, and the metabolism of carbohydrates and fats. Aiding in cell formation and longevity, it prevents nerve damage and is linked to the production of the neurotransmitter that assists memory and learning.

Signs of a deficiency in Vitamin B-12 can include chronic fatigue, constipation, depression, digestive disorders, abnormal gait or problems walking, dizziness, drowsiness, pale skin, eye disorders, headaches, hallucinations, light sensitivity, blurred or double vision, liver enlargement, inflammation or smoothness of the tongue, and food tastes more bland, irritability, labored breathing, memory loss, moodiness, nervousness, neurological damage such as numbness, tingling and muscle weakness, tinnitus, palpitations, shortness of breath, skin problems, and premature greying of hair, pernicious anemia and spinal cord degeneration.

With such a long list that can also be associated with other causes, some of them can even be from dehydration which is another common altitude malady, it is wise to see a doctor if any of these symptoms seem familiar. Ask to include a B-12 assessment in the blood labs. We are fortunate that the affordable blood tests at 9 Health Fair have made this easy, with an additional $20 investment to check Vitamin B-12 during the rest of our blood labs. The fair is hosted in Nederland each November and there is one in Denver this weekend.

Older adults often incur “malabsorption” and take up fewer nutrients than they consume. Certain medications can also interfere. This can cause a Vitamin B-12 deficiency, even if we have a diet that includes it. While most Americans get enough, older folks and those living at altitude need to test regularly to ensure they are absorbing enough. Especially for those who embrace a whole foods plant diet, consuming enough B-12 is important and may need supplementation because it is most commonly found in seafood, dairy products, eggs, meat and poultry, clams, herring, kidney, liver and mackerel. Sea vegetables such as dulse, kelp, kombu and nori are the only vegetable sources and vegetarians can find it in brewer’s yeast which is consumed as a seasoning.

Our bodies do not manufacture this nutrient, so we have to consume it. Vitamin B-12 supplements are readily available, but it is challenge is knowing which style to buy and in what dosage. Those with deficiencies may need shots for a while to catch up and should consult with a physician. Assuming we take a multi-vitamin every day that meets minimum requirements, we may only need a small supplement. As a water-soluble nutrient, our body can retain it only for a short while, so we need to consume it regularly, but we don’t need excessive amounts daily. Some believe that this vitamin is better absorbed through oral membranes than further down the digestive tract and recommend a sublingual, or under-the-tongue, tablet that slowly dissolves. The amount to take is subject to discussion and advice varies widely. Federal guidelines are set at the minimum daily requirement for survival, not optimum health or our altitude.

All ages of adults are welcome at all events, attended mostly by folks over age 50. Sign up for all meals and events at 303-258-0799 or Meetup.com/Mountain-MidLife-Social-Group or by email at NederlandAreaSeniors@gmail.com. Meals are served at the Nederland Community Center. Please call two days ahead for lunch reservations (more for dinners and breakfasts if possible). Missed the deadline? Call anyway. Costs listed show first the over-age-60 requested anonymous contribution, then the under-age-60 price. Please note that all over age 60 are welcome at meals regardless of ability to contribute financially.