Vitamin B12 and the Three M’s: Mind, Mood, and Memory
Vitamin B12 is an essential nutrient for overall health, DNA synthesis, and red blood cell formation, but it also plays an often-overlooked role in sustaining optimal brain and nervous system function. So today, let’s talk about why B12 is crucial for cognitive function and helps maintain memory and mental health.
Mind
Vitamin B12 helps preserve what is known as the myelin sheath. The myelin sheath is a protective layer surrounding nerves, including the nerves of the brain. It plays a key part in transmitting electrical signals between nerve cells that support all essential brain processes, including vital motor functions, and complex cognitive
operations, such as thinking, learning, and memory.
Mood and mental health
Synthesizing neurotransmitters, the chemical messengers that aid communication between nerve cells, is also something that Vitamin B12 helps to facilitate. Making sure that adequate amounts of these neurotransmitters, such as serotonin, are produced, supports not only cognitive function, but also mood regulation and mental health. Indeed, studies suggest that those with Vitamin B12 deficiency are more likely to develop depression, with one citing a 51% increased risk.
Memory
A generous body of research supports the correlation between Vitamin B12 deficiency and cognitive decline, especially in older adults. As such, low levels of it have been associated with difficulty concentrating, memory loss, and even neurological disorders, including dementia and Alzheimer's Disease. Why? The mechanisms currently thought to cause these adverse effects are a combination of aforementioned myelin damage and impaired neurotransmitter function, along with elevated levels of the amino acid known as homocysteine. When we don’t have enough B12 in our system, homocysteine, instead of being converted into a beneficial amino acid called methionine, accumulates in the blood. What does this mean? A prolonged deficiency of Vitamin B12 can potentially be a risk factor for:
Damage to blood vessels in the brain
Damage to neurons
Cognitive impairment
Neurological damage to the nerves and spinal cord
An increased risk of neurogenerative disorders.
Sources of Vitamin B12
Good dietary sources of vitamin B12 primarily include things like animal meats, fish, eggs, and dairy. However, it is also available as a supplement. As we always say, please consult with a practitioner before introducing any new supplements into your diet.