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February 2010
B12’s Connection with Our Brain
Vitamin B12 is most often associated with boosting energy. While this vitamin is essential for red blood cells and healthy nerve cells, emerging research indicates there may be other health benefits. B12 may be important in protecting our brain from shrinking as we age. Although many factors affect brain health, scientists reveal there is a strong association between B12 and brain volume loss. This is important because shrinkage of the brain is usually associated with cognitive health and dementia
Vitamin B12
B12 is found naturally in foods of animal origin including: fish, poultry, eggs, milk and dairy products. Some evidence suggests that dairy products and fish may be absorbed better.
Absorption of this vitamin varies and is impacted by acid in the stomach. As we age, there is a decrease in stomach acid production. In addition, some medications lower acid production. This works against the absorption of B12 from food.
B12 is often added to foods such as fortified breakfast cereals. This is synthetic B12 and does not require stomach acid in order to be absorbed.
Most nutrition facts labels do not list B12 content on the label; if it is listed, it is as a Daily Value (DV), which is 6.0 micrograms. In light of recent research, scientists are reviewing the requirements and recommended ranges of B12. It is sensible to aim for 6 micrograms each day.
| Boosting B12 Intake | ||
| Fortified Breakfast Cereal | 3/4 cup | 6.0 mcg |
| Red Snapper- Cooked | 3 ounces | 3.0 mcg |
| Wild Salmon - Cooked | 3 ounces | 2.6 mcg |
| Tuna, water-packed | 3 ounces | 2.5 mcg |
| Plain Non Fat Yogurt | 1 cup | 1.5 mcg |
| Non Fat Milk | 8 ounces | 1.3 mcg |
| Beef Tenderloin - Cooked | 3 ounces | 1.1 mcg |
The Bottom Line Try to include a variety of B12 rich food sources each day. Have products that are fortified with B12 if you are taking antacids or medication that lowers the acid in the stomach. Ask your physician to check your B12 level. If it is “low normal” or “low,” consume B12 rich foods and check with your health care professional to see if a supplement is necessary.
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