Vitamin B9 and B12: their importance in postmenopausal women

Vitamins B9 and B12 are essential for good daily health. They are even more so during menopause.
What is the role of these two nutrients during this phase of a woman's life? What are the risks of deficiency ? What foods are recommended during menopause?

What is the role of B9 and B12 during and after menopause?

These two vitamins are essential for the body because they are involved in many physiological functions, at any age.
We will return to their roles during menopause .

The importance of folic acid B9

Also called folic acid, vitamin B9 is mainly involved in the metabolism of amino acids, in the cellular renewal of red and white blood cells and in the proper functioning of the nervous system and the immune system.

In 2010, the English medical journal Gynecological Endocrinology published a study showing that at the time of menopause, women who had sufficient intake of vitamin B9 were less prone to problems linked to hormonal upheaval: sweating, redness, chills, hot flashes, etc.
And this, even if these have a complex multifactorial origin.

Folic acid is also used to prevent cognitive decline as well as certain cardiac or neurodegenerative pathologies (Parkinson's, Alzheimer's, etc.), although there are no studies yet to confirm these actions of folates.

What is the role of B12 during menopause?

Also known as cobalamin, vitamin B12 is involved in many functions in the body. Among the most important are the proper functioning of the nervous system and psychological functions, energy metabolism, the formation of red blood cells, and the immune system.

These functions are even more essential during and after menopause. In addition, it helps regulate hormonal balance by reducing hormonal fluctuations and symptoms associated with menopause.

B9 and B12, a role in preventing breast cancer after menopause

Breast cancer is undoubtedly one of the most common female pathologies in France.

There is a one in eight chance that a woman will suffer from this disease during her lifetime. This risk increases further with age, especially after menopause.
Various studies have shown that a link can be made between the decrease in B9 and B12 absorption at the time of menopause and an increased risk of breast cancer, but this has yet to be demonstrated with more recent studies.

Conversely, optimal coverage of daily folic acid requirements would reduce the risk of developing such a pathology . Thus, women whose daily intake exceeds 520 μg/day are less exposed to breast cancer .

It should be noted, however, that this supposed protection only appears to be effective if daily vitamin B12 intake is also covered.

Absorption of vitamins B9 and B12 declines with age

Vitamin B9 and B12 deficiencies are often due to an unbalanced diet.
They can also be linked to medical treatment such as metformin (diabetes treatment), other pathologies or even alcohol consumption.

With menopause, the absorption of certain nutrients becomes less efficient. This is particularly the case for vitamins B9 and B12. It is therefore important to prioritize a diet that includes more vitamin-rich foods. It is also possible to correct insufficient intake through diet by using food supplements rich in B9 and B12.

What are the daily requirements for B9 and B12?

Daily requirements for folic acid and cobalamin change throughout life.

At the time of menopause, the recommended nutritional intake is:

• 400 µg of vitamin B9 from the age of 14. This amount changes in pregnant or breastfeeding women but is unchanged during menopause;
• 2.4 µg of vitamin B12.

However, for vitamin B12, it is now accepted that this standard is very insufficient, especially for all diets with a low proportion of animal proteins (flexitarian, vegan, vegetarian). There is now a consensus to recommend 10 µg/day (when taken daily).

What foods are recommended during menopause?

With the cessation of hormonal cycles, metabolism slows down significantly. As a result, the number of calories needed per day is approximately 200 calories lower for a woman of childbearing potential and a postmenopausal woman.

It is therefore essential to reduce food intake and maintain regular physical activity. Otherwise, weight gain occurs quickly.

Although the food ration must be lower in calories, it must still cover all daily needs, particularly vitamins B9 and B12.

What foods are richest in vitamin B9?

Folic acid is present in many foods . However, some contain more than others (values per 100 g):

• Poultry liver: 670 µg;
• Foie gras: 566 µg;
• Legumes (white beans, chickpeas, lentils, etc.): between 230 and 370 µg;
• Raw leafy vegetables such as spinach or dandelion: between 180 and 200 µg;
• Parsley: 160 µg;
• Nuts: 155 µg.
• Hazelnuts: 100 µg;
• Melon: 110 µg.
• Cauliflower, broccoli or Brussels sprouts: between 80 and 100 µg;
• Lettuce, lamb's lettuce: 80 µg;
• Cheese and eggs: between 60 and 70 µg.

What foods are richest in vitamin B12?

As with folic acid, certain foods are rich in vitamin B12. Thus, the contents for a 100g serving are:

• Calf or beef liver: 60 to 65 µg;
• Kidneys: 30 to 60 µg;
• Oysters: 14.5 µg;
• Smoked herring: 14 µg;
• Canned sardines or mackerel: 9 µg;
• Mussels: 8.5 µg;
• Salmon: 7 µg;
• Cheese: 1 to 3 µg;
• Yogurt: 0.2 µg.

Cobalamin (vitamin B12) is not present in fruits and vegetables and is also present in small quantities in many animal products: you would need to consume around 4 kg of chicken fillet to obtain the 10µg daily requirement!

As a precaution, in the majority of cases, vitamin B12 supplementation is very useful and obviously essential for low-meat diets to avoid any deficiency during menopause.

Food supplements rich in B9 and B12 easily cover these needs, in support of an otherwise properly balanced diet.

Dietary supplements: a safe way to get enough folic acid and B12

Food supplements are a simple and reliable alternative to ensure sufficient intake of vitamin B9 and B12.

The Argalys Multivitamin and Mineral formula is well suited to menopausal women.
Designed for daily use, each capsule contains:

• 100% of the recommended daily intake (RDI) for vitamin B9
• 10 µg of vitamin B12, corresponding to the new standards currently being implemented (400% of the AQR)
• A broad spectrum of vitamins (A, B, D, E, H) and minerals including magnesium, to fight fatigue.

Bibliography:

• https://www.hal.inserm.fr/file/index/docid/132245/filename/index.xhtml

Our ideal essentials for menopausal women: