Vitamin B12 Can Help Prevent Memory Loss and Dementia

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I've always been of the opinion that memory loss shouldn't have to be part of the ageing process. Life slows down as we get older but if we can maintain a healthy body through exercise and a balanced diet into our old age, certainly we should be able to maintain a healthy mind with the same measures.

A recent Oxford University study suggests that a vitamin found in meat, fish and milk may help stave off memory loss and perhaps even dementia in old age. According to the results published in the journal, Neurology people with higher blood levels of vitamin B12 were six times less likely to experience brain shrinkage and dementia compared to people with lower vitamin B12 levels.

Details of the study

In a five year study researchers followed 107 volunteers aged between 61 and 87 and noted a greater decrease in brain volume among people with lower vitamin B12 and holoTC levels. It is important to note that none of the volunteers were vitamin B12 deficient. The 107 volunteers were split into three groups, depending on their vitamin B12 levels. Even the third with the lowest levels were still above the threshold used by some scientists to define vitamin B12 deficiency. However, they were still very likely to show signs of brain shrinkage over the five-year period.

Anna Vogiatzoglou lead researcher of the study said: "Many factors that affect brain health are thought to be out of our control, but this study suggests that simply adjusting our diets to consume more vitamin B12 through eating meat, fish, fortified cereals or milk may be something we can easily adjust to prevent brain shrinkage and so perhaps save our memory... vitamin B12 deficiency is a public health problem, especially among the elderly, so more vitamin B12 intake could help reverse this problem."

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B is for Brain

Vitamin B12 deficiency not only causes anaemia but can also cause inflammation of the nerves (neuritis) and dementia (mental deterioration).

Vitamin B12 is important in maintaining the nervous system. Nerves are surrounded by an insulating fatty sheath comprised of a complex protein called myelin. Vitamin B12 plays a vital role in the metabolism of fatty acids essential for the maintenance of myelin. Prolonged vitamin B12 deficiency can lead to nerve degeneration and irreversible neurological damage.

You are what you eat

"The rate of shrinkage of the brain as we age may be partly influenced by what we eat," is what Professor David Smith Director of the Oxford Project to Investigate Memory and Ageing said about the recent study.

Vitamin B12 is found primarily in meat, eggs, cheese and other dairy products. Particularly rich sources of vitamin B12 are liver and shellfish. Vegans should take vitamin B12 supplements to avoid deficiency. Fermented soya products, seaweeds, and algae such as spirulina have all been suggested as containing significant B12. However, the present consensus is that any B12 present in plant foods is likely to be unavailable to humans and so these foods should not be relied upon as safe sources.

As this latest study shows, the best way to reduce your risk of developing dementia is to lead a healthy and active lifestyle with a balanced diet rich in B vitamins and antioxidants. Other measures to take are: Do not smoke and monitor your blood pressure and cholesterol levels regularly.


The debate over the optimal use of supplements is forever ongoing and their effectiveness is either hailed or disputed depending on the side you are fighting for. While supplements can't replace a healthy balanced diet, there is a number of reasons why you should consider supplementing:

* A good daily multivitamin/multi-mineral supplement can fill gaps in the diet. There are days when you simply can't get the fruits and vegetables you need. Taking a good daily supplement will ensure that you get all the minerals and vitamins you need.

* By taking a regularly supply of antioxidants and phytonutrients, our nutritional requirements are met on a daily basis, which betters our overall health.

* Supplements can provide natural therapeutic agents in the best possible dosages which may be difficult to obtain from your diet alone. This may help prevent and address age-related diseases.

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Sources:

‘Anaemia due to vitamin B12 deficiency (pernicious anaemia)' by Dr Flemming Anderson, published online 01/05/2007, netdoctor.co.uk Neurology, 09/08, Volume 71, Pages 826-832

"Vitamin B12 status and rate of brain volume loss in community-dwelling elderly" Authors: A. Vogiatzoglou, H. Refsum, C. Johnston, S. M. Smith, K. M. Bradley, C. de Jager, M. M. Budge, A. D. Smith

‘Vitamin B12 Fact Sheet' by the Vegetarian Society published online, vegsoc.org

‘Vitamin can prevent memory loss' published online 08/09/08, bbc.co.uk

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