Nutrition Coach Online

Low B12 Can Make Your Brain Shrink

September 9th, 2008

B12 deficiency can cause depression, anemia, fatigue, dementia, poor memory and numbness and tingling in the hands and feet. Now, according to new research, low levels of vitamin B12 is being linked to brain atrophy. Brain shrinkage is linked to mental decline as we age, and specifically Alzheimer’s disease.

“In this study out of the University of Oxford in England, 107 volunteers ages 61 to 87 underwent MRI scans and cognitive and blood tests. They were all cognitively normal.

After five years, the individuals with lower vitamin B 12 levels at the start of the study, showed the greatest decrease in brain volume, twice that when compared to those in the highest level of B12 group, even when age, sex, and education were factored in.

Interestingly, none of the participants registered in the “deficient” range, they were just at the low end of a normal range. It’s estimated two out of five people are deficient in the vitamin.”

Notice that those who experienced the most significan brain shrinkage were NOT considered deficient, simply on the low end of the NORMAL range.

While this study may make you want to run out and buy a B12 supplement, I wouldn’t advise this. You may think I would recommend increasing your consumption of B12 containing foods – primarily foods of animal origin (meat, eggs, fish, poultry, milk, etc.). Surprise – I don’t think this is the solution either. I would bet that those with a higher B12 level did NOT have a higher intake of foods containing B12.

What may have been different was the ability of these individuals to absorb the B12 they were consuming. B12 is an interesting vitamin in the way that it is assimilated in the body. Although it is absorbed in the intestines, like other vitamins, it can’t be absorbed unless it is attached to a special co-factor (intrinsic factor), which is produced in the stomach. If your stomach is not functioning optimally, you will not be absorbing B12 optimally (plus a host of other nutrients).

B12 absorption often decreases with aging, as does stomach acid production.

How do you get your stomach to function to the best of it’s ability? Hire a stomach coach? Positive affirmations (”Good boy, Stomach, you’re doing such a great job!”)? Eating a wide variety of whole foods is a good place to start. Avoding refined sugars and flours. Improving your intestinal health by increasing fiber (whole foods) and consuming probiotics (supplements, fermented foods) will also improve digestion. Some individuals will also benefit from increasing stomach acid. After ingesting another Pepsid AC, you probably feel like you have PLENTY of stomach acid. Check out the book “Why Stomach Acid is Good for You” . More on this subject later…

Entry Filed under: Nutrition