The Role of B-Vitamins in Preventing Brain Loss
One in five people older than 70 suffers from cognitive impairment which will progress to dementia and death in half of these people within five years. So it is very important to address all the modifiable risk factors for cognitive impairment. One of these risk factors is elevated homocysteine which is a strong, independent risk factor for Dementia, Alzheimer’s Disease, and Heart Disease.
One of the longest and most comprehensive studies ever done showed that one in six cases of Alzheimer’s Disease can be caused by increased homocysteine levels.
In order to process homocysteine properly the body needs adequate levels of Folic Acid (Vitamin B-9), vitamin B12, and Vitamin B6. A double-blind randomized controlled trial showed that the reduction of homocysteine by B Vitamins can slow the rate of accelerated brain atrophy in people with mild cognitive impairment which is often the first step towards Alzheimer’s Disease.
Another study showed that B-Vitamins can reduce brain loss in areas prone to the Alzheimer’s Disease process.
Other Benefits of B-Vitamins
B-Vitamins as a group are incredible important to a wide range of cellular and metabolic functions from energy production to production of hormones. Benefits of optimal levels include increased energy, improved mood, reduction of allergy symptoms, help preserve vision, help to maintain bone strength, and help prevent heart disease and stroke.
How do I get B-Vitamins?
Although it is possible to get the RDA of B-Vitamins through diet alone it requires a carefully planned diet and for vegetarians it is very challenging because there is no vitamin B-12 in vegetables. Milk, yogurt and cheese, along with eggs, are the only vegetarian food items that naturally contain significant levels of vitamin B12.
In addition many people have conditions which prevent optimal absorption and cellular uptake of certain B-Vitamins such as Folic Acid. Each of the key B-Vitamins come in several forms with some being much more active and effective than others. When everything works right the body can convert other forms to the active forms, but there are many things that interfere with this process.
For example Intrinsic factor produced in the stomach is what allows the intestines to absorb this vitamin. Not everyone produces intrinsic factor so common sources of B-12 are not effective.
Also since B-Vitamins are water-soluble excess amounts are easily and safely excreted so taking a high quality B-Vitamin Supplement or Multiple Vitamin with activated forms of B-Vitamins in adequate amounts is the safest way to cover yourself. In addition, although each B-Vitamin performs critical functions in isolation they also work together to optimize many functions so taking a complete B-Vitamin Supplement is highly recommended.
What are all the B-Vitamins?
B- Vitamin Active Form Inactive Form
B-1 Benfotiamine Thiamine
B-2 Riboflavin-5-phophate Flavin Monocleotide
B-3 Niacinamide NAD
B-5 Panthothenic Acid None
B-6 Pyridoxal-5-phospate Pyridoxine Hydrochloride
B-7 Biotin None
B-9 Methyltetrahydrofolate aka Metafolin Folic Acid
B-12 MethylCobalamin Cobalamin
Can you take too much of the B-Vitamins?
For certain ones the answer is yes! You should not take in more than 800mcg of folic acid supplement. Too much can mask a condition called pernicious anemia. Multiple Vitamins and B-Complex Supplements will contain 400 – 800mcg and more from diet is not a problem.
For vitamin B-6 intake above 200mg per day is not recommended. Again multiple vitamins and
B-Complex will generally contain less than this amount and more from food is not an issue.
Regular “Niacin” can cause significant skin flushing and itching, but this is harmless although it can be very uncomfortable. Extremely high dose niacin can be used to treat high cholesterol levels but the regular form that causes flushing can also cause liver issues at high levels. This is also true of “time-released” forms. The best form for use for cholesterol is “Flush Free Niacin” aka Inositol Hexiniacinate as it will not cause these issues. NAD (Nicotinomide Adenine Nucleotide) is very safe but there is no reason to take more than 10mg per day.
As always do not take any supplement when pregnant without consulting your registered health care professional.