Women's Brain Health: The Link Between B12 Deficiency and Dementia Risk
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Vitamin B12 is one of the most essential nutrients for energy, brain function, and overall well-being—yet many people don’t realize they’re running low on it. This powerhouse vitamin plays a critical role in red blood cell formation, neurological function, and DNA synthesis. But here’s where it gets even more important: new research suggests that low B12 levels may be linked to cognitive decline and an increased risk of dementia in women (Women’s Health, 2024).
With dementia disproportionately affecting women, understanding the impact of B12 on cognitive function and ensuring adequate intake is more important than ever.
Vitamin B12 and Brain Health: What the Science Says
A recent study published in the Annals of Neurology examined 231 healthy older adults to assess the impact of active vitamin B12 (the form your body actually uses) on cognitive function. The findings were eye-opening:
- Lower active B12 levels were linked to slower cognitive processing speeds. Participants had delayed visual responses, suggesting the brain wasn’t functioning as efficiently as it should.
- MRI scans showed more brain lesions in those with lower B12 levels. These white matter lesions are associated with an increased risk of dementia.
- Older individuals were more affected. The study suggests that maintaining optimal B12 levels becomes even more crucial with age to support brain health.
The takeaway? Even if you feel fine now, low B12 levels could be quietly affecting your brain’s performance. Over time, chronic deficiency may increase the risk of neurodegenerative conditions (Women’s Health, 2024).
Women, in particular, should be aware of this risk. Studies show that nearly two-thirds of dementia cases occur in women, making brain health a crucial factor in long-term wellness (National Institute on Aging, 2024).
Signs You Might Be Low on B12
Vitamin B12 deficiency is more common than you might think—especially in women following a vegan or vegetarian diet, those with digestive issues, or anyone over the age of 50 (National Institutes of Health, 2024). Symptoms can creep up slowly, making them easy to overlook.
Neurological Symptoms
- Brain fog or memory issues
- Numbness or tingling in hands and feet
- Trouble with balance or coordination
- Mood changes, depression, or irritability
Physical Symptoms
- Fatigue or weakness
- Pale or jaundiced skin
- Shortness of breath or dizziness
- A swollen, inflamed tongue
Since these symptoms often mimic other conditions, B12 deficiency can go undiagnosed for years. If you’re experiencing any of them, getting your levels tested is a smart move.
How to Maintain Healthy B12 Levels
Since B12 is naturally found only in animal products, those following plant-based diets or individuals with gut health issues (like Crohn’s, celiac, or low stomach acid) may struggle to absorb enough from food alone. Here’s how to ensure you’re getting what you need:
1. Eat B12-Rich Foods
If you consume animal products, the best natural sources include:
- Beef liver and organ meats (one of the richest sources)
- Fish (salmon, tuna, trout, sardines)
- Eggs and dairy products (milk, cheese, yogurt)
For plant-based eaters, fortified foods are key:
- Fortified cereals
- Nutritional yeast (with added B12)
- Fortified plant-based milks
2. Supplement If Needed
If you’re at risk for deficiency, a high-quality B12 supplement (preferably in the form of methylcobalamin, the most bioavailable form) can be a great solution (Cleveland Clinic, 2024). Many women find that taking a daily B12 or B-complex vitamin makes a noticeable difference in their energy, focus, and mood.
3. Get Your Levels Checked Regularly
Since B12 deficiencies can be silent but serious, regular blood tests can help ensure you’re staying in the optimal range. At Vitalized Lab, we offer personalized nutrition testing to take the guesswork out of supplementation, ensuring you’re only taking what your body actually needs.
Final Thoughts
With women facing a higher risk of dementia, prioritizing brain health is crucial. New research confirms that maintaining healthy B12 levels is one of the easiest ways to protect cognitive function as we age (Women’s Health, 2024).
If you’re feeling sluggish, foggy, or just want to support long-term cognitive health, making sure you’re getting enough B12 is one of the most effective ways to do it. Whether through diet, supplements, or testing, prioritizing this powerhouse vitamin can make a huge difference in how you feel today—and how your brain functions in the years to come.
Get tested. Get personalized. Feel your best.
→ Shop Vitalized Lab supplements or book your deficiency test today.
References
- Women’s Health. (2024). New Study Links Low B12 to Dementia Risk in Women. Retrieved from https://www.womenshealthmag.com/health/a63902567/b12-dementia-risk-study/
- National Institutes of Health. (2024). Vitamin B12 Fact Sheet for Health Professionals. Retrieved from https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
- National Institute on Aging. (2024). Alzheimer’s and Dementia in Women. Retrieved from https://www.nia.nih.gov/health/alzheimers-and-dementia-women
- Cleveland Clinic. (2024). Vitamin B12 Deficiency Symptoms & Causes. Retrieved from https://my.clevelandclinic.org/health/diseases/22831-vitamin-b12-deficiency