Are you getting the recommended level of vitamin B12 in your diet? Even if the answer is yes, you shouldn’t necessarily pat yourself on the back — it might not be enough.
Healthy older people whose B12 levels are on the lower side — yet still in the normal range — are more likely to show signs of neurological and cognitive deficits, according to a recent study led by researchers at the University of California San Francisco.
B12 is an essential vitamin that plays an important role in making DNA, red blood cells and nerve tissue.
The study participants had an average age of 71 and a median B12 level of 414.8 picomoles per liter (pmol/L) of blood. In the United States, a B12 level of at least 148 pmol/L is considered normal, and a level of less than 148 is considered deficient.
Participants who had B12 levels on the lower side of the normal range (which was defined as less than 408 pmol/L for the purpose of their study) had more damage to the white matter in their brains, compared with participants whose B12 levels were on the higher side of normal. White matter contains the nerve fibers that enable communication across different parts of the brain.
MRI testing also showed that participants with B12 levels on the lower side of the normal range had more lesions in their white matter. That might indicate that they are at increased risk for cognitive decline, dementia and stroke.
Additionally, cognitive testing found that study participants with B12 levels on the lower side had:
- Slower brain processing speed, which is indicative of subtle cognitive decline
- Significant delays when responding to visual stimuli, which is indicative of slower brain conductivity
The researchers noted that earlier studies likely overlooked how higher or lower levels of B12 can impact people without triggering noticeable symptoms. Revising the definition of what constitutes a deficiency of B12 could result in earlier treatments that might prevent cognitive decline, the researchers say.
In a summary of the findings, Dr. Ari J. Green — the study’s senior author and a neurologist and neuro-ophthalmologist at UCSF — says:
“In addition to redefining B12 deficiency, clinicians should consider supplementation in older patients with neurological symptoms even if their levels are within normal limits.”
According to Harvard Medical School, foods rich in vitamin B12 include:
- Clams
- Trout, salmon and canned tuna
- Beef
- Foods that are fortified with B12, such as breakfast cereal
A supplement might be necessary if you have trouble eating enough foods that are rich in B12 or your body has problems absorbing B12, Harvard notes. Of course, always talk to your health care provider before starting a new supplement.
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