Traditionally B vitamins have been associated with their ability to nourish the central nervous system and the adrenal glands. Often referred to as “Stress Vitamins” these water soluble vitamins get depleted rapidly in our bodies during times of stress. A number of recent studies have looked at the the ability of B vitamins, especially folic acid, vitamin B6 and vitamin B12, to aid in preventing cognitive impairing ailments like Alzheimer’s Disease.
Here is a recap of some of the most current research on B Vitamins and brain health:
B Vitamins Significantly Slow Brain Shrinkage:
A study done in 2010 found that participants receiving higher than normal doses of B vitamins had less brain shrinkage when compared to participants supplementing with a placebo. In this study which lasted 2 years participants received either 800 mcg of folic acid and B12 and 20 mg of B6 or a placebo. These 3 B’s are known to help support the conversion of homocysteine into methionine, a building block for protein. High homocysteine levels are associated with increased risks for heart disease, stroke, brain atrophy, dementia and Alzheimer’s disease. The participants with the highest homocysteine levels at the beginning to the study experienced brain shrinkage at half the rate of those who had supplemented with the placebo alone.
B Vitamins Specifically Slow Alzheimer’s Disease:
A 2013 study found that in addition to slowing brain shrinkage, B vitamins slow the shrinkage of the brain in the areas known to be the most likely to be impacted by Alzheimer’s Disease. These areas showed as much as a seven fold decrease in brain shrinkage. As much as a 90% decrease in brain shrinkage, determined by brain scans, was seen between the group supplementing with the high B vitamins and the group supplementing with a placebo. Lower homocysteine levels lead to decreases in Gray Matter atrophy which aids in slowing cognitive decline.
B12 Rich Foods Reduce Risk of Alzheimer’s in Later Years:
Another 2010 study found people who consume foods high in vitamin B12 may reduce their risks of developing Alzheimer’s Disease in later life. A 2% reduction in the risk of developing Alzheimer’s Disease was seen with each unit increase in holotranscobalamin, the marker of vitamin B12. Good sources of B Vitamins include meat, poultry, eggs, diary products, wild caught fish, peas, beans and green leafy vegetables. Vegetarians and Vegans are at a higher risk of being deficient in vitamin B12. Oral B12 in tables are not easily absorbed in our bodies, especially as we age so sublingual forms of the methylcobalamin form of B12 are preferred.
B Vitamins and Omega-3 An Important Combo for Brain Health:
High homocysteine levels and low plasma concentrations of omega-3 are often associated with Alzheimer’s Disease, brain atrophy and dementia. A 2015 study looked at over 150 senior citizens diagnosed with mild cognitive impairment. These participants were randomly assigned to receive either a daily vitamin supplement containing 800 mcg of folic acid, 500 mcg of B12 and 20 mg of B6 or a placebo. At the onset of the study MRI scans of the cranial were performed. The participants who received the vitamin B supplements and who had high omega-3 levels were the only participants who seemed to see the benefit from the supplementation.
Of course trying to obtain all these nutrients from our foods would be ideal, however often times we can not do that. Check out our websites to find some products that help you support your brain health.
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