We know that our vitamin and mineral intake is of critical importance to our long-term health. Vitamin B12, in particular, is essential for various bodily functions. These include DNA synthesis, red blood cell production, and nerve tissue health. Unfortunately, according to a recent study conducted by researchers at UC San Francisco, meeting the minimum requirement for vitamin B12, may not provide ample protection against cognitive decline. This is especially in older individuals, who are the most vulnerable to cognitive decline. The research suggests that even individuals with vitamin B12 levels within the normal range but on the lower end might be at a higher risk of experiencing neurological and cognitive deficiencies.
Vitamin B12 and Dementia
This study is not the first one of its kind. For quite some time now, dietitians and scientists have understood the implications of vitamin B12 on cognitive health. This study, however, points out the important fact that what we consider to be ‘healthy’ levels of B12 needs to change. The purpose of setting healthy micronutrient levels is to set the minimum and maximum range of a nutrient to prevent disease and promote optimal health. The UCSC study shows that the current recommended levels of B12 are not achieving that goal.
The study’s findings indicate that older, healthy volunteers with lower concentrations of B12 showed signs of cognitive impairment despite falling within the normal B12 range. These participants exhibited more significant damage to the brain’s white matter, slower cognitive processing speeds, and delayed responses to visual stimuli compared to those with higher B12 levels. The results point out the need to reevaluate the current B12 requirements and advocate for potential updates in recommendations to address cognitive decline more effectively. If the lower level of the recommended levels is not preventing cognitive decline, then those levels need to be raised.
Calls for Further Research
Lead author of the study, Ari J. Green, MD, emphasizes the significance of investing in additional research to unravel the underlying biology of B12 insufficiency, considering its potential as a preventable contributor to cognitive decline. Green noted that clear deficiencies of the vitamin are commonly associated with a type of anemia. Beyond affecting cognitive function, this could have implications for energy levels, immune function, and overall wellbeing.
“Previous studies that defined healthy amounts of B12 may have missed subtle functional manifestations of high or low levels that can affect people without causing overt symptoms,” said Green. “Revisiting the definition of B12 deficiency to incorporate functional biomarkers could lead to earlier intervention and prevention of cognitive decline.”
Read More: Vitamin B12 Deficiency and Dementia Symptoms: What You Should Know
Clinical Considerations
The research underscores the importance of redefining B12 deficiency based on functional indicators to detect and address potential cognitive implications promptly. The study’s participants, although older adults, are indicative of a broader population that may be impacted by lower B12 levels than previously thought. Prevention of any disease that typically affects older populations begins when we are younger. Given that vitamin B12 deficiency is already relatively common, it is important that we address this deficiency in all populations. Co-first author, Alexandra Beaudry-Richard, MSc, recommends healthcare providers consider B12 supplementation for older patients experiencing neurological symptoms. This is even if their B12 levels fall within the normal range. Hopefully soon, that normal range will be changed to better reflect actual human need. By acknowledging the potential impact of B12 insufficiency on cognitive health, clinicians can take proactive steps in mitigating cognitive decline risks.
Vitamin B12 in Food
While some of us don’t mind taking supplements, it is always a better idea to try to get as many of the essential nutrients through food as possible. One of the primary sources of vitamin B12 is animal products such as meat, fish, dairy, and eggs. For many people, meat has traditionally been seen as the most reliable source of B12 due to its high concentration in animal tissues. Naturally, for vegetarians and vegans, this is problematic. While there are vegetable sources of B12, such as spinach, potatoes, butternut squash, beetroot, and mushrooms, the concentrations are generally quite low, if not almost negligible.
Non-Vegetarians Be Aware
Even non-vegetarians, however, may not be getting the B12 that they need. The main reason for this is related to changes in farming practices and the diet of the animals. In the past, animals raised for meat production would typically graze on grass. While grazing, they consume some soil, which naturally contains vitamin B12-producing bacteria. As a result, the animals would consume B12 through their natural diet. However, modern farming practices often involve feeding animals with grain-based or processed feeds that lack the necessary bacteria for B12 synthesis. This ultimately leads to a reduction in vitamin B12 content in the meat derived from these animals. Unless the farmer is supplementing their diet with B12, the meat won’t be as high in the vitamin as you would expect.
The Bottom Line
This study is very important, as it shows yet another way in which we can improve our nutrition in order to prevent cognitive decline and illnesses such as dementia. While it is possible to consume enough vitamin B12 through your diet, vegans and vegetarians should likely consider supplementation. Even those who do eat meat, depending on where their meat is coming from, may need to consider supplementation. This study may also prompt us to look at the current ‘healthy’ ranges for other vitamins and minerals, to see what else we might be falling short on. As always, if you are unsure, speak with your doctor, take a blood test, and get opinions. Your brain health is worth it.
Read More: Expert Encourages People to Take This Vitamin to Reduce Dementia Risk