OK! OK! B-12

Brain Science: A friend (Jim) pulled into my drive last week, put his window down, and said only, " B 12 "! He then asked why we haven't talked about B12 and brain health. So here it is!

Vitamin B12 is also known as cobalamin, and is a essential vitamin that your body needs but can not produce. It may benefit your body in several ways such as boosting your energy, improving your memory, and helping prevent heart disease. It is apparent that B12 has many roles in your body.

Since we are concerned in this blog about the brain we will concentrate on the cognitive effects of B12. Vitamin B12 is a key nutrient for brain and overall nervous system health. It is important for producing serotonin and dopamine, which are mood-enhancing neurotransmitters. As you may remember a neurotransmitter is the matter between cells that either inhibit or increase the signal flow to and from the cells in the brain. So effectively B12 eases the flow of signals in certain parts of the brain. As a result, vitamin B12 can help to prevent and treat depression and anxiety. It can improve focus and memory as well.

As we get older we know that our brain slows.One of the reasons is the lack of serotonin. B12 creates serotonin. Your body does not create B12 your diet does. For some exactly unknown reason it is harder to create serotonin as we get older.

The most serious manifestation of B12 deficiency is impaired brain function, due to the effects of B12 has on nerve cells. Advanced B12 deficiency causes dementia severe enough to resemble Alzheimer's disease. Generally, though, the dementia caused by B12 deficiency is completely reversible. Also a diagnosis of B12 deficiency may be a reversible cause of confusion and behavior changes. In other words, it's possible that increasing your B12 level can improve or restore your memory and ability to think clearly. It can also resolve the other symptoms you may be experiencing such as fatigue and weakness.

What is also interesting is that B12 may also affect brain size and volume. Research is showing a strong correlation between concentrations of all vitamin B12-related markers and higher total brain volumes. Homocysteine is another substance that influences the conductivity of neurotransmitters. B12 markers are known to be high when concentrations of homocysteine are normal. Homocysteine is a type of amino acid. Your body naturally makes it. But at high levels, it can damage the lining of arteries. It can encourage blood clotting. This may raise your risk for coronary artery disease, heart attacks, blood clots, and strokes. Homocysteine concentrations are associated with decreased total brain volume. The presence of high levels of B12 are associated with the lack of homocysteine. In other words B12 replaces homocysteine creating more conductivity in the brain.

If you are diagnosed with a deficiency of B12 you have two choices:Change your diet or take a B12 dietary supplement pill. The illustration above displays several food sources of B12. It should also be remembered that as we grow older we naturally have less B12 in our body. ( For me there is a caution with choosing foods suggested above. You might notice that meat is included. I have had to cut back on red meat for other health purposes. So for me I must be selective about what foods I choose). For those who have a vegan diet you may want to also consider the supplement. B12 is readily available in pharmacy and big box stores. Some pharmacies carry it with other fortifications like omega three. You should talk to you doctor about the supplements you choose. Cole talk to your wife!

Brain Facts

• Vitamin B12 deficiency has been associated with memory loss, especially in older adults.

• The vitamin may play a role in preventing brain atrophy, which is the loss of neurons in the brain and often associated with memory loss or dementia.

• One study in people with early-stage dementia showed that a combination of vitamin B12and omega-3 fatty acid supplements slowed mental decline.

• Another study found that even vitamin B12 levels on the low side of normal can contribute to poor memory performance.

• The vitamin is involved in energy production in your body. Taking the supplement may improve your energy level, but only if you're deficient in the vitamin.

• An estimated 3% of adults in the United States have vitamin B12 deficiency, while about 26% have low to normal or borderline deficient levels.

• However, some studies show that vitamin B12 supplementation is likely ineffective for improving cognitive function in those without signs of a deficiency.

So What:

Getting enough vitamin B12 through your diet is crucial. However, if you struggle to obtain enough or have a condition that affects absorption, supplements are a simple way to increase your B12 intake.

I wonder how many of us have had, as part of our metabolic panel, a test for the vitamin B12. Normally, the lack of B12 shows up in abnormal red cell counts and anemia.

Vitamin B-12 is another essential nutrient that many Americans may lack, since absorption problems are quite common–especially in older adults. B-12 deficiency can have very serious consequences, including anemia and neurological damage.

B-12 is found in animal products, such as meats, eggs and dairy, which are not generally lacking in the American diet, so most cases of B-12 deficiency in the U. S. stem from malabsorption issues rather than inadequate B-12 intake. Malabsorption of B-12 is common in people over the age of 50, also those who have intestinal issues, such as Crohn’s disease, colitis or celiac disease, or people who have had gastric bypass surgery.

Healthcare providers will usually do routine blood tests to check for vitamin B12 deficiency in people who have a high risk of developing it. The tests used to diagnose vitamin B12 deficiency are a complete blood count (CBC) and a vitamin B12 blood test level. Check with your doctor.