Brain Vitamins

By Dr. James Meschino

The B vitamins are eight water-soluble vitamins that were once considered a single vitamin, but are actually chemically distinct nutrients that tend to be present in similar foods, including meat, eggs, dairy products, green vegetables and whole grains. As a group, they are responsible for several important functions, including supporting metabolism, enhancing immune and nervous system function, maintaining healthy skin and muscle tone, and promoting cell growth and division.

Three of the B vitamins have also been linked to brain health. The results of several research studies suggest that consuming adequate amounts of vitamin B₆, vitamin B₉ and vitamin B₁₂ throughout one's lifetime may play a key role in reducing the risk of developing Alzheimer's disease and other types of dementia as we age. This evidence was strengthened by a study that found patients with Alzheimer's disease had higher blood levels of homocysteine (an amino acid in the blood) than members of the age-matched control group who were not afflicted with Alzheimer's disease. Individuals with higher blood levels of homocysteine were several times more likely to have Alzheimer's disease than those with lower blood homocysteine levels. And what is the strongest determinant of blood homocysteine levels, unless there is an overriding genetic defect of some major consequence? The nutritional status of folic acid, vitamin B₆ and vitamin B₁₂.

These same B vitamins are also involved in the synthesis of important neurotransmitters that are required for cognitive function and other brain functions. Currently, the average intake of folic acid is only about half of the 400 micrograms experts indicate should be the daily recommended intake level for otherwise healthy individuals. Additionally, a significant number of individuals over the age of 60 don't absorb vitamin B₁₂ efficiently from food sources due to changes in their digestive tract. Many authorities encourage consumers to ingest more dark-green vegetables, beans and fortified grains to acquire folic acid and fortified cereals to help acquire additional vitamin B₁₂. Taking a daily multiple vitamin and mineral is another way to ensure you achieve a more optimal intake of these B vitamins. This may be a simple but important measure to prevent changes in brain function related to the development of Alzheimer's disease and dementia.

Preventing Age-Related Mental Decline

The notion that deterioration in mental capacities is a natural part of the aging process has been challenged by the findings of a number of research studies that indicate vitamin and mineral status may be significant factors in modifying a person's risk of developing Alzheimer's disease and other types of cognitive impairment and dementia. One study found that older individuals with low blood concentrations of vitamins B₆, B₉ and B₁₂ had the poorest scores of brain function, as measured by a battery of cognitive tests, of all study participants.

Other studies have implicated clinical deficiencies of B vitamins in brain-related disorders, including reversible dementia (vitamin B₁₂ and possibly folate), depression (folate) and electrophysiological dysfunction, including convulsions (vitamin B₆). In healthy older adults, blood levels of B vitamins usually considered to be in the normal range were associated with poorer scores on tests of delayed recall, abstract reasoning and selective attention.