Vitamin B12 deficiency: A hidden risk to memory and cognitive function
Thursday, June 6, 2024.
Around one-in-eight people suffer from a vitamin B12 deficiency, which can lead to difficulties with memory and thinking skills, research finds.
Struggling to recall memories or to concentrate has been linked to a deficiency in this essential vitamin.
The reason may be that vitamin B12 deficiency can accelerate cognitive aging, making it vital to maintain adequate levels as we get older.
The Role of Vitamin B12 in Cognitive Health
In general, as humans age, their brains work less efficiently. However, sufficient levels of vitamin B12 can help protect against this decline in function. Vitamin B12 deficiency has been associated with brain shrinkage and even Alzheimer's disease. Research suggests that a diet high in critical nutrients, including B12, may help prevent brain shrinkage.
The Power of Nutrient-Rich Diets
People with higher levels of omega-3, vitamin C, vitamin D, vitamin E, and B vitamins have better scores on tests of mental function, one study found.
The study included 104 older adults who underwent memory and thinking tests, with nearly half also having brain scans. The results showed that one-quarter of participants were deficient in vitamin D, while 7 percent were deficient in vitamin B12.
Those with higher levels of essential nutrients experienced less brain shrinkage and scored higher on memory and thinking tests.
Dr. Gene Bowman, the study’s first author, said:
“These results need to be confirmed, but obviously, it is very exciting to think that people could potentially stop their brains from shrinking and keep them sharp by adjusting their diet.”
Correcting Vitamin B12 Deficiency
The good news is that vitamin B12 deficiency is relatively easy to correct, either with supplementation or dietary changes. Foods high in vitamin B12 include:
Dairy products
Beef
Salmon
Eggs
Low-fat milk
Fortified breakfast cereals
Who Is at Risk?
Certain groups may struggle to get enough vitamin B12, including vegetarians, older adults, and those with digestive disorders like Crohn’s disease. Ensuring a balanced diet rich in vitamin B12 can help protect cognitive health and maintain mental sharpness as we age.
Additional Health Benefits of Vitamin B12
Vitamin B12 is not only crucial for cognitive health but also plays a significant role in overall bodily functions. It is essential for the production of red blood cells, which transport oxygen throughout the body. A deficiency in B12 can lead to anemia, causing fatigue, weakness, and shortness of breath.
Furthermore, vitamin B12 supports the health of the nervous system. It aids in the maintenance of the myelin sheath, a protective layer that covers nerves and ensures the efficient transmission of nerve impulses.
Without adequate B12, the nervous system can suffer, leading to neurological issues such as numbness and tingling in the hands and feet, balance problems, and even mood disturbances like depression and irritability.
Vitamin B12 Absorption and Supplementation
While dietary sources of vitamin B12 are plentiful, absorption can be an issue, particularly for older adults. As people age, the production of stomach acid decreases, which can hinder the absorption of B12 from food. Additionally, certain medications, such as proton pump inhibitors used to treat acid reflux, can also reduce B12 absorption.
For those at risk of deficiency or those who already exhibit symptoms, vitamin B12 supplements can be highly effective. These are available in various forms, including tablets, sublingual (under the tongue) drops, and even injections for those with severe deficiency.
Final thoughts
Maintaining adequate levels of vitamin B12 is essential for cognitive health, overall bodily function, and quality of life. Regularly consuming B12-rich foods or taking supplements can help prevent deficiencies and the associated risks.
Research continues to reveal that with mindful eating and understanding the importance of this vital nutrient, folks can take proactive steps to ensure their brains and bodies stay healthy as they age.
Be Well, Stay Kind, and Godspeed.
RESEARCH:
The study was published in the journal Neurology (Bowman et al., 2011).
