B Vitamins Help Memory

B vitamins, especially B12, folate, and B6 (pyridoxine) are crucial for normal brain function - including memory.

One Swedish study tested the memories of 167 older people free of dementia or depression but who were at greater risk for Alzheimer's disease. On the morning researchers tested memory, they also drew blood and tested for B vitamins. The people who had normal levels of vitamin B12 did better on their memory tests than those with lower levels of B12. Folate also seemed to help memory but not as much as B12.

Other Studies

In another Swedish study, 370 older people free of dementia and depression were evaluated for three years. Study participants were not taking B12 or folate supplements. Over the course of the study, 60 developed Alzheimer's and an additional 18 suffered from dementia.

Participants with low levels of B12 or folate had twice the risk of developing Alzheimer's. These associations were even stronger in subjects with good baseline cognition - about three times normal. A clear association was detected only when both vitamins were taken into account, especially among the cognitively intact subjects.

An earlier study of 164 older people - some with confirmed Alzheimer's and some with no diagnosis (the control group) - found that people with the disease had low levels of B12 and folate and high levels of homocysteine (tHcy), which is a risk factor for vascular disease.

How to Get B12

Getting adequate vitamin B12 may help the brain stay healthy and help you retain memory as you get older. Meat and dairy products are the primary sources of B12. Most Americans consume more than enough B12.

A few groups are at risk for low B12. Persons who don't eat dairy or meat may be low in B12 levels unless they are taking a supplement. As a person get older, B12 is not absorbed as well, so a lack of B12 is common even in non-vegetarians. Prolonged antacid use also contributes to low B12 levels, as does alcoholism. Some other circumstances that hinder B12 absorption include pernicious anemia or if you have had stomach or intestinal surgery.

The Institute of Medicine recommends persons over age 50 get most of their B12 from fortified foods or a supplement because they are better absorbed. To raise your B12 levels, you must take at least 1,000 mcg daily.

Folate-rich Foods

Good sources of folate include green leafy vegetables, legumes (especially lentils), oranges, and food yeast (add to tofu, soups, roasts). Folic acid has been added to some foods, such as enriched breads, pastas, rice, and cereals. A few cereals have 100 percent of the folic acid you need.

And B6 Sources

Vitamin B6 is found in beans, nuts, legumes, eggs, meats, fish, whole grains, and fortified breads and cereals. Vitamin B6 deficiency is not common in the United States .