A growing body of research now confirms that low levels of vitamin B12 may accelerate brain shrinkage and worsen memory, even before any signs of dementia appear. In fact, people with B12 deficiency have been shown to experience up to five times faster brain volume loss compared to those with healthy levels.
Vitamin B12 is essential for brain and nerve function. It helps produce red blood cells and maintains the protective sheath around nerves. When B12 is too low, neurological symptoms often develop gradually. Early signs can include memory lapses, confusion, irritability, or difficulty concentrating long before any formal diagnosis of dementia.
A major study from Oxford University followed older adults for several years and found that those with low B12 had significantly more brain atrophy on scans. Even those with “low-normal” levels experienced faster cognitive decline. The reason is that B12 is required to reduce levels of homocysteine, a compound that, in excess, is toxic to brain tissue and blood vessels.
The good news is that deficiency is preventable. Vitamin B12 is found in animal-based foods like eggs, meat, and dairy. People following vegetarian or vegan diets, or those over age 50, are most at risk and may need supplements or fortified foods.
Checking your B12 levels through a simple blood test and treating any deficiency early can help protect memory, focus, and long-term brain health. It’s a small step with a big impact.
Your brain runs on nutrients, not just time. Keeping B12 in check could mean staying sharper, longer.
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