Linkage of Typical B12 Levels to Cognitive Deterioration and Stroke Risk
Heading into your 60s and beyond, it's essential to keep tabs on your Vitamin B12 intake. Older adults, vegans, and vegetarians are at a higher risk of B12 deficiency due to aging and dietary choices.
The effects of B12 deficiency on older adults can be far-reaching, including an increased risk of cognitive decline and brain lesions that might lead to dementia or stroke.
You might hear your doctor suggesting a B12 supplement, and that's a great idea. However, recent research suggests the current B12 dosage recommendations may be lacking in preventing neurological decline.
In a study led by the University of California, San Francisco, even levels within the "normal" range showed signs of cognitive and neurological deficiency in older, healthy adults. Participants, without dementia or mild cognitive impairment, had an average age of 71, with B12 levels averaging 414.8 pmol/L, well above the minimum requirement of 148 pmol/L.
Cognitive testing revealed that people with lower active B12 levels had slower processing speed, signs of subtle cognitive decline. The older the individual, the more concerning the impact on processing speed. Additionally, participants with low B12 had slower visual processing speeds and slower brain connectivity.
MRIs of these adults showed a higher volume of lesions in their white matter – the nerve fibers that enable communication between areas of the brain – which often associates with cognitive decline and increased risk for dementia and stroke.
Researchers highlight the need to reconsider current B12 recommendations and consider revising the definition of B12 deficiency to incorporate functional biomarkers for earlier intervention and prevention of cognitive decline.
So, if you're an older adult like me, you might find these findings as worrying as I do. Talk to your doctor for recommendations, and they may recommend blood testing before suggesting vitamin B12 supplements. While Vitamin B12 is a water-soluble vitamin, which means the body doesn't store excess amounts, it's always a good idea to follow the recommendations on the supplement bottle.
Don't forget to include B12-rich foods in your diet, such as fish, red meat, poultry, eggs, milk, and milk products, or fortified breakfast cereals.
- As we age into our 60s and beyond, maintaining optimal nutrition, specifically Vitamin B12, becomes crucial.
- Older adults, vegans, and vegetarians might be at a higher risk of Vitamin B12 deficiency due to aging and dietary choices.
- The implications of B12 deficiency on older adults can extend to an increased risk of cognitive decline and brain lesions that could lead to dementia or stroke.
- Your doctor might suggest a B12 supplement due to these risks, and while it's a good idea, recent science suggests the current B12 dosage recommendations may not be sufficiently preventive against neurological decline.
- A study led by the University of California, San Francisco found that even "normal" B12 levels showed signs of cognitive and neurological deficiency in older, healthy adults.
- Cognitive testing revealed that people with lower active B12 levels experienced slower processing speed and subtle signs of cognitive decline.
- The older the individual, the more significant the impact on processing speed according to the study.
- Participants with low B12 also had slower visual processing speeds and slower brain connectivity.
- MRIs of these adults showed a higher volume of lesions in their white matter, which often associates with cognitive decline and increased risk for dementia and stroke.
- Researchers advocate for reconsidering current B12 recommendations and revising the definition of B12 deficiency to incorporate functional biomarkers for earlier intervention and prevention of cognitive decline.
- Therefore, if you're an older adult, as I am, you may find these findings as concerning as I do.
- Consult your doctor for recommendations, and they may suggest blood testing before suggesting vitamin B12 supplements.
- Besides following your doctor's advice, remember to include B12-rich foods like fish, red meat, poultry, eggs, milk, and milk products, or fortified breakfast cereals, in your daily diet.
