Low levels of vitamin B12 may increase the risk of cognitive decline, so it is important to get enough of this essential nutrient through protein-rich foods such as red meat, fish, eggs, and dairy, or through supplements.
Researchers who conducted a 10year study of 1,648 men and women age 65 or older found that lower levels of vitamin B12 were substantially associated with cognitive decline (The American Journal of Clinical Nutrition, November 2007).
Vitamin B12 helps produce acetylcholine, a neurotransmitter that helps with memory and learning. It also helps the body properly develop nerve cells, says Elina Kaminsky, RPh, a nutritional pharmacist who advises physicians at Weill Cornell Medical College on alternative remedies. Vitamin B12 deficiency also can cause anemia and psychiatric problems such as depression.
Daily dose' recommended
Kaminsky says older people have more difficulty absorbing vitamin B12 from foods because of slowed digestion. If the diet is protein-deficient, the problem can be compounded because vitamin B12 is bound to protein.
Kaminsky recommends that people who are deficient in vitamin B12 take 1,000 micrograms (mcg) of a supplement called methylcobalamin two or three times a week. For those who aren't lacking B12, she recommends a daily dose of 250-500 mcg. The recommended daily allowance (RDA) for vitamin B12 is 3 mcg, but that dose is really geared toward younger people, Kaminsky says, and older people need a much higher dose to prevent disease.
"Out of every 100 mcg tablet, the human body will probably only absorb about three percent of the nutrient," Kaminsky explains. "Since there are no toxic effects from taking higher doses, yet the risk of deficiency is so great, why risk the potentially severe consequences of not getting enough?"
Your doctor can order a blood test to measure your B12 level. "Always consult your physician before adding any new supplements to your daily regimen," Kaminsky says.
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