Living a long, healthy life is the goal for many, but the idea of losing our mental faculties as we age can be a major concern. Fear not, as a proper intake of specific vitamins can keep our brain healthy and sharp even as we grow older. In particular, the B vitamins play a crucial role in preventing mental decline, including memory loss and depression.
Protect Your Neurons with B Vitamins
A key group of vitamins that can protect your brain as you age are the B vitamins. Studies consistently find that older individuals who are deficient in B vitamins experience greater brain shrinkage, leading to reduced cognitive function and an increased risk of memory problems.
Folate – Memory’s Best Friend
One essential B vitamin for brain health is folate (vitamin B9), which can be found in leafy green vegetables. According to a study at the University of California-San Francisco, individuals with insufficient folate intake are more likely to develop dementia and face serious memory problems. This cognitive decline can make daily functioning more difficult, ultimately leading to Alzheimer’s disease. Moreover, having low folate levels can increase the risk of depression in older women.
Vitamin B12 – Guarding Brain Size and Function
Vitamin B12 is another important B vitamin for maintaining optimal brain health. Research conducted at the Rush University Medical Center in Chicago has shown that having too little B12 leads to greater brain shrinkage with age, which can negatively impact cognitive function and create additional challenges as we get older.
A Nutrient-Rich Diet with B Vitamin Supplements
Fortunately, a nutrient-rich diet can help you keep your brain healthy and sharp. Plenty of fresh, green vegetables and organic meats supply a multitude of B vitamins, so continue eating well if you’re already committed to a healthy diet. However, it’s a good idea to consider taking a B vitamin supplement, especially as you age, since some experts believe that our ability to absorb B vitamins declines with age. Moreover, some B vitamins can be challenging to obtain through diet alone, as they are mainly produced by probiotic bacteria in our digestive tract.
Vegetarians, take note: it’s particularly important for you to consider B12 supplements. While vitamin B12 is readily available in meat, poultry, eggs, fish, and dairy products, it is nearly nonexistent in vegetarian foods. Therefore, vegetarian individuals are at a greater risk of deficiency and could greatly benefit from taking a vitamin B12 supplement.
To play it safe and protect your brain health, invest in a high-quality B-complex vitamin supplement to ensure you’re getting an adequate amount of each essential B vitamin. By doing so, you’ll keep your brain as youthful and sharp as you feel.
