Vitamin B12: Is Your Brain B12 Deficient?

Lost your edge? Battling brain fog? Forgetting names lately?

Don’t write those off to 'getting older.' It could be something as simple, and curable, as Vitamin B12 deficiency.

Author Nancy Lonsdorf, M.D. practices Maharishi Ayurveda and integrative medicine for women in Maharishi Vedic City, IA.

Link to Nancy Lonsdorf, M.D. at Maharishi Ayurveda For Women's Health & Beauty.

B12 Deficiency

Vitamin B12 deficiency was once thought to occur only in vegetarians or the elderly. However, the Framingham study recently found that nearly 40% of Americans of all ages, whether vegetarian or not, have suboptimal levels of B12. Almost everyone is at risk for Vitamin B12 deficiency.

What Does Vitamin B12 Do?

Vitamin B12 is known as the energy vitamin. It's essential for many critical functions in the body, including energy production, DNA synthesis and blood formation. However, B12 is most critically needed to form myelin, the protective insulation which surrounds nerve endings and helps nerves to 'talk' to each other efficiently.

Without adequate Vitamin B12, myelin can break down and cause symptoms which mimic multiple sclerosis, depression or dementia.

Other common symptoms of Vitamin B12 deficiency include poor memory and mental fogginess, loss of motivation, apathy, mood swings, low energy, fatigue, muscle weakness, soreness or redness of the tongue, tingling, numbness or crawling sensations in the arms, legs or feet, lack of coordination and hair loss.

Make Sure It's Not B12 Deficiency

Here are four real-life cases of Vitamin B12 deficiency - out of several dozen cases that I've treated in the past few years:

Suzanne is a 57 year-old teacher who worried that she was developing multiple sclerosis like her sister. She had cramps in her legs, along with numbness in her hands and feet while walking - the same symptoms her sister had first developed with MS.

Suzanne's neurologist diagnosed a nerve dysfunction of unknown cause, so she came to me for further evaluation. Her blood test showed Vitamin B12 deficiency. Fortunately, her symptoms disappeared within 3 months of starting B12 supplements.

Bruce, a 52 year old broker, had tried everything for his recalcitrant depression. His Vitamin B12 levels tested low, and within days of beginning B12 supplements, his mood improved dramatically.

Tom, a 62 year old retired businessman, came to see me for his 'stiff toes.' He wondered if he were getting arthritis. A quick examination revealed the joints in his feet were normal, but lacking in vibration sense, a classic sign of Vitamin B12 deficiency.

His blood test showed a very low level of B12, that was sure to cause him some pretty serious problems if not corrected right away. Fortunately, sensation in Tom's feet returned within a few months of starting Vitamin B12 supplements. He was spared possibly irreversible long-term nerve problems.

Rob, a usually tireless globe-trotting reporter, felt unusually tired after completing a big project. He also lacked motivation and ambition. His Vitamin B12 test showed a level of nearly zero. Within a few weeks of B12 supplementation, his usual drive and energy returned.

Are You At Risk For Vitamin B12 Deficiency?

Anyone can have Vitamin B12 deficiency. The Framingham study found that taking supplements, eating fortified cereal or drinking milk helps protect against B12 deficiency, but interestingly, meat consumption doesn't. In my clinical practice, I find that many vegetarians who get plenty of milk and dairy still have low Vitamin B12, so lacto-vegetarians should not feel they are protected from B12 deficiency.

You are at increased risk of B12 deficiency if:

• You are over 50
• You are mainly vegetarian
• You have digestive problems
• You don't regularly take vitamin supplements or eat fortified cereal containing B12
• You take 500 or more mg of Vitamin C with your food daily (which blocks B12 absorption)

Are You B12 Deficient?

Of course, it’s ideal to find out before symptoms appear! If you have one or more of the risk factors above, or have mental, emotional or nerve symptoms, get a prescription for a Vitamin B12 blood test from your doctor. Experts give various opinions on the 'gold standard' test, but a simple B12 blood level test will do.

Keep in mind (and challenge your doctor if needed) that the 'normal' low cutoff of about 200 pg/ml is not enough in the case of Vitamin B12. Lab norms simply means that 95% of the results fall within that range. But with 40% of the population deficient in Vitamin B12, that means many people with a 'normal' level of B12 are actually deficient.

Vitamin B12 levels below 300 double your risk of Alzheimer's disease and increase your risk of hearing loss with age. Even children and teenagers with low Vitamin B12 are at risk for reduced learning ability and intelligence. So your Vitamin B12 level should be above 350 or 400 to be safe.

If you can’t afford a test, and don't have symptoms, you may simply start taking a daily Vitamin B12 supplement. 500 to 1000 mcg per day is needed regularly for life for effective prevention.

I recommend getting tested rather than blindly starting supplements. Without knowing whether you are truly deficient, it’s easy to quit taking supplements over time, and risk irreversible damage to your mind, brain and nervous system.

Where is Vitamin B12 Naturally Found?

Vitamin B12 is essential to life and good health, and must be consumed in our food. It is found naturally only in animal products, including dairy, and in certain seaweeds, tempeh and nutritional yeasts.

Some sources state that the B12 from non-animal products isn't active in the human body and may even block the effects of active Vitamin B12. More research in needed in this area, but for now, it is safest not to rely on these products for your B12 source. Keep in mind that it is not possible to correct Vitamin B12 deficiency with food alone.

How to Replenish Your Vitamin B12

Oral supplements are as effective for most people as shots, which were the common treatment for B12 deficiency in the past. Methylcobalamin, the B12 form naturally found in your body, is preferable to cyanocobalamin tablets - which contain trace amounts of toxic cyanide. Over-the-counter B12 patches, sublingual tablets and nasal sprays may enhance absorption.

Vitamin B12 Summary:

Vitamin B12 deficiency is common today in all age groups, whether you are vegetarian or not. If you are at increased risk, take supplements regularly to prevent future health problems. If you have symptoms now, see your doctor for a check up and blood test.

Vitamin B12 deficiency is preventable and treatable. Correcting a B12 deficiency may be just what you need to perk up your memory, mood and overall well-being.

Visit Nancy Lonsdorf, M.D.'s website, Maharishi Ayurveda For Women's Health & Beauty.

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