If you've ever looked at a food's nutrition list or the label on a supplement bottle, you know there is a recommended daily amount for every vitamin and mineral. In the U.S., the Food and Nutrition Board of the National Academies of Sciences, Engineering, and Medicine sets these Recommended Dietary Allowances (RDAs), which they say meet the nutrition requirements for nearly 98 percent of healthy individuals. But when it comes to vitamin B12, new research suggests that the experts may have underestimated—which could be failing to protect your brain from dementia and stroke.
RELATED: Taking This Vitamin Could Protect You From Parkinson's Disease, New Research Shows.
What does vitamin B12 do?
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Vitamin B12 is essential for red blood cell formation, nervous system function, and the production of DNA, according to the National Institutes of Health (NIH) Office of Dietary Supplements (ODS).
Foods high in the nutrient include beef liver, clams and oysters, nutritional yeast, salmon, canned tuna, ground beef, milk, and yogurt. Some people also take B12 supplements.
As Best Lifepreviously shared, signs you're not getting enough vitamin B12 include:
- Fatigue (When your body isn't making enough red blood cells, your cells get less oxygen.)
- Numbness and tingling (Due to altered nerve signals.)
- Anemia
- Infertility
- Mouth or tongue sores known as glossitis
- Pale or yellowish skin
Vitamin B12 deficiency can also cause neurological and cardiac symptoms.
A new study shows that the current RDA for vitamin B12 may not protect against stroke and dementia.
- Cognitive decline: Low vitamin B12 levels were associated with slower processing speeds and reaction times on cognitive tests.
- Increased white matter in the brain: MRI scans of participants' brains showed larger volumes of white matter lesions, which, as Cleveland Clinic explains, "can damage important pathways (highways) within your brain and can cause problems with memory, balance and walking," as well as increased risk of stroke and dementia.
