In the new study, older adults with vitamin B12 levels that doctors would consider perfectly "normal" were actually showing signs of cognitive decline and brain damage.
Yes, you read that right—even with levels that would get a green light from most healthcare providers.
The research revealed that people with B12 levels on the lower end of what’s considered normal had noticeably slower thinking and reaction times.
But here’s the scary part: brain scans revealed white matter lesions—abnormalities in the brain strongly linked to dementia and cognitive problems down the road.
The research highlights a decades-old problem with outdated nutritional guidelines.
Much of what we know about vitamin requirements, including vitamin B12, comes from research conducted years ago. The nutritional landscape has changed dramatically since then, and we've learned so much more about how our bodies age and what they need to stay healthy.
The truth is, as we get older, our nutritional needs shift in ways that those earlier studies didn't fully capture. What works for a 30-year-old may leave a 70-year-old's brain vulnerable to decline.
Vitamin B12 is essential for critical functions, including DNA synthesis, red blood cell formation, and nerve tissue maintenance.
However, this new study suggests that the minimum requirement may not be enough to protect brain health as we age.
The good news is that increasing your B12 levels doesn’t require a complete lifestyle overhaul. Here are some practical steps you can take:Focus on B12-rich foods, such as beef liver, clams, fish, meat, poultry, eggs, and dairy products. If you like seafood you’re in luck—many types of fish and shellfish are excellent sources.Consider taking a high-quality B12 supplement, especially if you're over 50, as absorption naturally decreases with age. A B-complex containing other B vitamins can actually help your body absorb and use B12 more effectively.Talk to your doctor about B12 injections if you have known absorption issues or your levels are severely low. These bypass the digestive system so they can be very effective.Explore fortified foods if you follow a plant-based diet. Many breakfast cereals, nutritional yeasts, and plant-based milks are fortified with B12.This research is a gentle reminder that what’s “normal” on a lab test doesn’t always mean “optimal” for your long-term health. It also highlights the need for updated nutrition research that considers the unique needs of different age groups.
If you're concerned about your vitamin B12 status, talk to your healthcare provider about getting tested and whether you might benefit from supplements.
Health and Happiness,
Dr. Scott Olson, ND
P.S. This $5 fix REVERSES cellular aging in just six months.
Source:
Alexandra Beaudry-Richard MSc, Ahmed Abdelhak MD, PhD, Rowan Saloner PhD, Simone Sacco MD, et al., Vitamin B12 Levels Association with Functional and Structural Biomarkers of Central Nervous System Injury in Older Adults, Annals of Neurology, Volume 97, Issue 6, June 2025, Pages 1190-1204, doi:10.1002/ana.27200
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