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Environmental Nutrition: B vitamins on the brain

By Marsha McCulloch, M.S., R.D. on

Environmental Nutrition

Cognitive function -- including memory, mental speed and problem solving ability -- declines gradually over the life span in most people. Although you can't completely prevent this, B vitamins, particularly folate and vitamins B12 and B6, play specific roles in keeping your mind sharp. EN takes a closer look at how these vitamins may help your brain function at its best.

Roles of B Vitamins

Folate and vitamins B6 and B12 help keep levels of homocysteine, an amino acid, in a healthy range. High levels of homocysteine in the blood have been linked with greater risk for age-related cognitive decline, such as impaired thinking and memory, as well as Alzheimer's disease. Homocysteine itself may not be the problem, but rather its link with low levels of B vitamins needed to protect the brain.

With aging there tends to be brain shrinkage and a decline in the release of neurotransmitters, which are brain chemicals that help communicate information. Both vitamin B6 and folate help the body make several neurotransmitters. Supplementation with folate and vitamins B6 and B12 has been shown to reduce brain shrinkage by up to 53 percent per year, with the most significant improvements seen in people with high homocysteine levels. In turn, slowing brain shrinkage helps slow declining mental performance.

Folate

 

Postmenopausal women who failed to get the Recommended Dietary Allowance of 400 micrograms (mcg) for folate were at increased risk of cognitive impairment, according to a 2015 study published in the Journal of the Academy of Nutrition and Dietetics. Nearly half of the women in the study had folate intakes below the RDA. Folic acid, a synthetic form of folate, is added to refined breads, cereals and flours. However, it is estimated that up to 50 percent of the population has a mutation in the MTHFR (methylenetetrahydrofolate reductase) gene that could impair their ability to effectively use synthetic folic acid. It's best to supplement with the active form, 5-methyltetrahydrofolate (5MTHF).

Food sources: Leafy green vegetables, citrus fruits, beans, nuts and whole grains. Supplement with 400 mcg folate (look for 5-methyltetrahydrofolate on the supplement label).

Vitamin B12

Poor memory is a symptom of B12 deficiency. Shortfalls of B12 are more common with aging since older adults are more likely to have decreased production of stomach acid, which is needed to detach B12 from food protein so the vitamin can be absorbed. The Institute of Medicine suggests adults older than 50 take a B12 supplement.

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