Download The Importance of Vitamin B

The Importance of B Vitamins for Brain Health and Combating Dementia
By Dr. Mercola
A number of studies have investigated the impact of vitamin supplementation to prevent and/or
treat cognitive dysfunction and decline.
It's well-established that healthy fats such as animal-based omega-3 fats are really important
for brain health, but other nutrients such as vitamins are also necessary for optimal brain function.
Most recently, a Korean study concluded that giving a multivitamin supplement to seniors suffering
from mild cognitive impairment and depression helped improve both conditions.
B vitamins in particular, especially folate (B9, aka folic acid in its synthetic form) and vitamins B6 and
B12, have made headlines for their powerful role in preventing cognitive decline and more serious
dementia such as Alzheimer's disease.
Mental fogginess and problems with memory are actually two of the top warning signs that you
have vitamin B12 deficiency, indicating its importance for brain health.
B Vitamins and Omega-3 — An Important Combo for Brain Health
Although Dr. Michael Greger's video is a good review on the research about B vitamins, being
a vegetarian he does not include information about animal-based omega-3 fats, which are also
beneficial in reducing dementia.
Low plasma concentrations of omega-3 and high levels of the amino acid homocysteine are
associated with brain atrophy, dementia, and Alzheimer's. Vitamins B6, B9, and B12 help convert
homocysteine into methionine — a building block for proteins.
If you don't get enough of these B vitamins, this conversion process is impaired and as a result
your homocysteine levels increase. Conversely, when you increase intake of folic acid (folate),
vitamin B6, and vitamin B12, your homocysteine levels decrease.
In one placebo-controlled trial published in 2015, 168 seniors diagnosed with mild cognitive
impairment were randomly assigned to receive either placebo, or daily supplementation with 0.8 mg
of folic acid, 20 mg of vitamin B6, and 0.5 mg of B12.
It's worth noting that these are quite high doses — far above the U.S. RDA. All participants
underwent cranial magnetic resonance imaging (MRI) scans at the outset of the study, and at the
end, two years later.
The effect of the vitamin B supplementation was analyzed and compared to their omega-3 fatty
acid concentrations at baseline. Interestingly, only those who had high omega-3 levels reaped
beneficial effects from the B vitamins.
As noted by the authors:"There was a significant interaction between B vitamin treatment and
plasma combined omega-3 fatty acids (eicosapentaenoic acid and docosahexaenoic acid) on brain
atrophy rates.
In subjects with high baseline omega-3 fatty acids (>590 μmol/L), B vitamin treatment slowed
the mean atrophy rate by 40 percent compared with placebo.
B vitamin treatment had no significant effect on the rate of atrophy among subjects with low baseline
omega-3 fatty acids (<390 μmol/L). High baseline omega-3 fatty acids were associated with a slower
rate of brain atrophy in the B vitamin group but not in the placebo group...
It is also suggested that the beneficial effect of omega-3 fatty acids on brain atrophy may be confined
to subjects with good B vitamin status."
B Vitamins Significantly Slow Brain Shrinkage
As mentioned above, elevated homocysteine is linked to brain degeneration, and B vitamins
are known to suppress homocysteine.
A 2010 study, in which participants again received higher than normal doses of B vitamins,
also found that people receiving B vitamins experienced far less brain shrinkage than the placebo
group.
Here the participants received either a placebo or 800 micrograms (mcg) folic acid, 500 mcg
B12, and 20 mg B6. The study was based on the presumption that by controlling homocysteine levels
you might be able to reduce brain shrinkage, thereby slowing the onset of Alzheimer's.
Indeed, after two years those who received the vitamin B regimen suffered significantly less
brain shrinkage compared to those who had received a placebo. Those who had the highest levels of
homocysteine at the start of the trial experienced brain shrinkage at half the rate of those taking a
placebo.
Research Shows B Vitamins Specifically Slow Alzheimer's Disease
A 2013 study takes this research a step further, showing that not only do B vitamins slow brain
shrinkage, but they specifically slow shrinkage in brain regions known to be most severely impacted
by Alzheimer's disease. Moreover, in those specific areas the shrinkage is decreased by as much as
seven-fold!
The brain scans clearly show the difference between placebo and vitamin supplementation on
brain atrophy. As in the studies above, participants taking high doses of folic acid and vitamins B6
and B12 lowered their blood levels of homocysteine, and brain shrinkage was decreased by as much
as 90 percent.
As noted by the authors: " … B vitamins lower homocysteine, which directly leads to a
decrease in GM [gray matter] atrophy, thereby slowing cognitive decline.
Our results show that B vitamin supplementation can slow the atrophy of specific brain regions
that are a key component of the AD [Alzheimer's disease] process and that are associated with
cognitive decline."
B12-Rich Foods Reduce Risk of Alzheimer's in Later Years
Other supporting research includes a small Finnish study published in 2010. It found that
people who consume vitamin B12-rich foods may reduce their risk of Alzheimer's in their later years.
For each unit increase in the marker of vitamin B12 (holotranscobalamin), the risk of developing
Alzheimer's was reduced by 2 percent. This makes a strong case for ensuring your diet includes
plenty of B vitamin foods, such as meat, poultry, eggs, dairy products and wild-caught fish.
Leafy green vegetables, beans, and peas also provide some of the B vitamins, but if you eat
an all vegetarian or vegan diet, you're at a significantly increased risk of vitamin B12 deficiency, as
B12 is naturally present in foods that come from animals, including meat, fish, eggs, milk and milk
products.
In such a case, supplementation is really important. Another concern is whether your body can
adequately absorb the B12. It's the largest vitamin molecule we know of, and because of its hefty
size, it's not easily absorbed.
This is why many, if not most, oral B12 supplements fail to deliver any benefits. Vitamin B12
requires a gastric protein called intrinsic factor to bind to it, which allows it to be absorbed in the end
of your small intestine (terminal ileum). The intrinsic factor is absorbed first, pulling the attached B12
molecule along with it.
As you grow older, your ability to produce intrinsic factor decreases, thereby increasing your
risk for vitamin B12 deficiency. Use of metformin (Glucophage, Glucophage XR, Fortamet, Riomet,
and Glumetza) may also inhibit your B12 absorption, especially at higher doses. Drinking four or more
cups of coffee a day can reduce your B vitamin stores by as much as 15 percent, and use of antacids
will also hinder your body's ability to absorb B12.
Other Valuable Vitamins for Brain Health
Besides B vitamins, vitamins C and D are also important for optimal brain health.6 Vitamin C
plays a role in the production of neurotransmitters, including serotonin, which has antidepressant
activity. Vitamin C has also been shown to improve IQ, memory, and offer protection against agerelated brain degeneration and strokes.
In one study, the combination of vitamin C and E (which work synergistically) helped reduce
the risk of dementia by 60 percent. Vitamin C also has detoxifying effects, and due to its ability to
cross your blood-brain barrier, it can help remove heavy metals from your brain.
Vitamin D, a steroid hormone produced in your skin in response to sun exposure, also has
profound effects on your brain. Pregnant women need to be particularly cognizant of this, as vitamin
D deficiency during pregnancy can prevent proper brain development in the fetus, plus a host of other
problems. After birth, children need vitamin D for continued brain development, and in adulthood,
optimal levels have been shown to help prevent cognitive decline.,
Where to Find These Valuable Brain Nutrients
There's nothing "normal" about cognitive decline. More often than not, it's due to poor lifestyle
choices, starting with a nutrient-deficient diet that is too high in sugars, non-vegetable carbs,
unhealthy fats like trans fats, and too many toxins (pesticides and artificial additives, etc).
As a general rule, I recommend getting most if not all of your nutrition from REAL FOOD,
ideally organic to avoid toxic pesticides, and locally grown. Depending on your situation and condition
however, you may need one or more supplements.
To start, review the following listing of foods that contain the brain nutrients discussed in this
article: animal-based omega-3s, vitamins B6, B9, and B12, C, and D. If you find that you rarely or
never eat foods rich in one or more of these nutrients, you may want to consider taking a high-quality,
ideally food-based supplement. I've made some suggestions to keep in mind when selecting a good
supplement.
Nutrient
Animal-based omega-3
Vitamin B6
Dietary Sources
Supplement Recommendations
Fatty fish that is low in mercury,
such as wild-caught Alaskan
salmon, sardines, and anchovies,
as well as organic grassfed beef.
Antarctic krill oil is a sustainable
choice. It also has the added
benefit of containing natural
astaxanthin, which helps prevent
oxidation.
Sardines, in particular, are one of
the most concentrated sources of
omega-3 fats, with one serving
containing more than 50 percent
of your recommended daily value.
Another good option is wildcaught Alaskan salmon oil.
Turkey, beef, chicken, wildcaught salmon, sweet potatoes,
potatoes, sunflower seeds,
pistachios, avocado, spinach and
banana.
Nutritional yeast is an excellent
source of B vitamins, especially
B6.One serving (2 tablespoons)
contains nearly 10 mg of vitamin
B6.
Nutrient
Dietary Sources
Supplement Recommendations
Not to be confused with Brewer's
yeast or other active yeasts,
nutritional yeast is made from an
organism grown on molasses,
which is then harvested and dried
to deactivate the yeast.
It has a pleasant cheesy flavor
and can be added to a number of
different dishes. For tips, see this
vegan blog post.
Folate (B9)
Fresh, raw, and organic leafy
green vegetables, especially
broccoli, asparagus, spinach, and
turnip greens, and a wide variety
of beans, especially lentils, but
also pinto beans, garbanzo
beans, navy and black beans,
and kidney beans.
Folic acid is a synthetic type of B
vitamin used in supplements;
folate is the natural form found in
foods.
Think: folate comes
from foliage(edible leafy plants).
For folic acid to be of use, it must
first be activated into its
biologically active form — L-5MTHF.
This is the form able to cross the
blood-brain barrier to give you the
brain benefits noted.
Nearly half of the population has
difficulty converting folic acid into
the bioactive form due to a genetic
reduction in enzyme activity.
For this reason, if you take a B
vitamin supplement, make sure it
contains natural folate rather than
synthetic folic acid.
Nutritional yeast is an excellent
source.
Nutrient
Dietary Sources
Supplement Recommendations
Vitamin B12 is found almost
exclusively in animal tissues,
including foods like beef and beef
liver, lamb, snapper, venison,
salmon, shrimp, scallops, poultry,
eggs, and dairy products.
The few plant foods that are
sources of B12 are actually B12
analogs that block the uptake of
true B12.
Also consider limiting sugar and
eating fermented foods.
Vitamin B12
The entire B group vitamin series
is produced within your gut,
assuming you have healthy gut
flora.
One serving (2 tbsp) provides
nearly 8 micrograms (mcg) of
natural vitamin B12.
Eating real food, ideally organic,
along with fermented foods will
provide your microbiome with
important fiber and beneficial
bacteria to help optimize your
internal vitamin B production.
Sublingual (under-the-tongue) fine
mist spray or vitamin B12
injections are also effective, as
they allow the large B12 molecule
to be absorbed directly into your
bloodstream.
Sweet peppers, chili peppers,
Brussel sprouts, broccoli,
artichoke, sweet potato, tomato,
cauliflower, kale, papaya,
strawberries, oranges, kiwi,
grapefruit, cantaloupe, and
lemon.
The most effective form of oral
vitamin C is liposomal vitamin C.
To boost your intake of fruits and
vegetables, consider juicing. As
an alternative, you can also make
fermented vegetables at home.
Vitamin C
Nutritional yeast is also high in
B12, and is highly recommended
for vegetarians and vegans.
The vitamin C in sauerkraut
(fermented cabbage) is about six
times higher than in the same
It's not associated with many of
the complications of traditional
vitamin C or ascorbic acid (such
as gastrointestinal distress), which
will allow you to achieve higher
intracellular concentrations.
You can expect a significant rise
in plasma vitamin C concentration
at doses between 30 and 100
mg/day.
Taking vitamin C frequently
Nutrient
Dietary Sources
Supplement Recommendations
helping of unfermented cabbage,
so it's an excellent way to boost
your vitamin C intake.
throughout the day is more
effective than taking one large
dose once a day.
Vitamin D is created naturally
when your skin is exposed to
sunshine.
Vitamin D
While you can get some vitamin
Dfrom grass-fed meats and other
whole foods and fortified foods,
sun exposure is an ideal primary
source.
When taking supplemental vitamin
D, also be sure to increase your
intake of vitamin
K2 and magnesium, either from
food or a supplement.