Last week I posted an article on Alzheimer’s prevention, so I thought it would be good to follow it up with these results of 3 different studies regarding B-12 deficiency and memory problems. I’ll paste abbreviated results below with their references in case you want to read the full articles. Top sources of Vitamin B are listed at the end of the post.

Take note of these main points:

-Though western cultures normally eat enough food with B-12, the absorption of it decreases with age.

-The push for using antacids has also decreased people’s absorption of B-12.

-If you divide a normal range of B-12 absorption into thirds, the elderly people in the lower level of what is still considered normal B-12 blood level range had 6 times more brain shrinkage than those in the upper third. Thus, a normal level could still be risky unless you are at the higher end of the range. Two studies below showed risk in normal ranges.

-Dairy products, fish, and meat are the typical sources of B-12.

-Daily oral doses of B-12 in 1000 mcg were effective in raising B-12 levels in elderly and reducing memory problems.

-Vitamin B-12 helps in the formation of red blood cells and is important for the maintenance of the central nervous system. Deficiency can lead to anemia and neurological damage.

-Vitamin B-12 deficiency is uncommon in developed countries but is an issue among the elderly due to problems in vitamin absorption and among vegetarians whose dietary intake may be low, the researchers said.

Study 1

In the study led by David Smith and Anna Vogiatzoglou of the University of Oxford in Britain, people in the upper third of vitamin B-12 levels were six times less likely to experience brain shrinkage than those in the lowest third.

The study involved 107 healthy people ages 61 to 87 who underwent scans to measure brain volume and gave blood samples to assess vitamin B1-2 levels once a year for up to five years.

All of those in the study had vitamin B-12 levels classified in what is considered the normal range, the researchers said.

“What we can say is that our results suggest that rather than maintaining one’s B-12 at a level that is just above the cut-off for deficiency, it might be prudent to aim to keep it higher up the normal range,” Smith said. AOL Health

Study 2

Smith said another study from Oxford that came out last year showed that lower vitamin B-12 levels — but still within the normal range — were linked to cognitive impairment and a higher risk of later cognitive decline.

Smith said that could be achieved by eating plenty of foods that are a good source of vitamin B-12 such as milk and other dairy products, fish, meat and fortified breakfast cereals. AOL Health

Study 3

In one study, 15 percent of adults older than 65 years had laboratory evidence of vitamin B-12 deficiency. The nearly ubiquitous use of gastric acidblocking agents, which can lead to decreased vitamin B-12 levels, may have an underappreciated role in the development of vitamin B-12 deficiency. Taking the widespread use of these agents and the aging of the U.S. population into consideration, the actual prevalence of vitamin B-12 deficiency may be even higher than statistics indicate.

Vitamin B-12 deficiency also has been linked to psychiatric disorders, including impaired memory, irritability, depression, dementia and, rarely, psychosis.

Those in the oral treatment group received 2,000 mcg daily for 120 days. At the end of 120 days, patients who received oral therapy had significantly higher serum vitamin B-12 levels.

Although the daily requirement of vitamin B-12 is approximately 2 mcg, the initial oral replacement dosage consists of a single daily dose of 1,000 to 2,000 mcg. This high dose is required because of the variable absorption of oral vitamin B-12 in doses of 500 mcg or less. This regimen has been shown to be safe, cost-effective, and well tolerated by patients. American Academy of Family Physicians

Best Sources of Vitamin B-12

It was not clear whether the style of cooking was necessary to maintain the B-12 level or just a suggestion. I would suggest, though, to closely compare the sugars levels of whatever yogurt you buy. Most are extremely high or have artificial sweeteners.

Best sources of B-12, in order of the highest level first:

braised calves liver, snapper baked or broiled, venison, Chinook salmon, lean beef tenderloin, roasted lamb loin, baked or broiled scallops, steamed or boiled shrimp, baked or broiled halibut, low-fat yogurt. The World’s Healthiest Foods

I’m highlighting 10 points from an AOL article by Vicki Salemi with a link below to the full article. The sentences in parentheses are my comments on some of the points. The doctor in Ms. Salemi’s article does recommend certain drugs as preventative measures; we, personally, prefer non-drug methods as much as possible, as all drugs have some negative side effects which can outweigh any benefits.

Vitamin B Work with your doctor to put together a plan to incorporate whatever vitamins you are deficient in, particularly Vitamin B. [Our doctor said that Vitamin B is the most difficult vitamin for the body to absorb, so he suggests a quality B complex even if it is the only vitamin you take.]

Heart Healthy Foods Implement a heart healthy diet that’s low in fat and high in fruits, vegetables and whole grains.

Mental Gymnastics Taking your brain out of the comfort zone is one way to make connections and remain stimulated, such as doing crossword puzzles, creates a multi-dimensional connection.

Exercise Thirty minutes of exercise several times a week is beneficial for brain health. Exercise brings more oxygen to your brain, it helps burn excess sugar, it enhances hormones and is good for blood flow.

Avoid Heavy Metal Contamination Avoid shrimp and shellfish due to the mercury. Avoid exposure to aluminum in general, aluminum foil, pots and pans or deodorant with aluminum as an ingredient. [When buying fish, we look for "wild caught" on the label, and albacore in tuna, as they are supposed to be lower in heavy metals, though some doctors avoid fish completely, such as Dr. Mercola.]

Anti-Inflammatory Drugs Naproxens (Aleve) and ibuprofens (Advil and other over the counter drugs) have shown that using pain relievers can reduce the risk of developing Alzheimer’s. Essentially these medications block enzymes that promote inflammation, fevers and pain. [As mentioned earlier, we personally prefer non-drug methods.]

Statins A study showed that statins, a cholesterol-reducing drug, lowered the risk of developing Alzheimer’s disease by 73%. [Again, we personally prefer non-drug methods.]

Lose Weight According to a recent study, abdominal fat (sometimes described as having an apple shaped body rather than a pear shape) has been linked to boosting your risk of getting Alzheimer’s disease or dementia.

Social Interaction Community activities, attending a religious service, volunteering, going to museums or movie theater or other activities that involve social interaction stimulates the brain muscle, similar to what lifting weights does for other muscles in the body.

Click here to read the full article by Vicki Salemi.

A recent study showed a high success rate in Alzheimer’s prevention and recovery with organic blueberries.

Blueberries are a high source of anti-oxidants. You will find them in many of the anti-oxidant drinks on the market. However, I heard a talk by Dr. Don Colbert, it is briefly mentioned in his book, Seven Pillars of Heatlh, p. 213, that a study was done on rats with Alzheimer’s symptoms. After receiving blueberries in their diets, the Alzheimer’s symptoms disappeared. Dr. Colbert suggests that anyone middle-age or older has ¼ cup of organic blueberries per day (organic so you won’t be taking in pesticides), to prevent, and possibly reverse, symptoms of Alzheimer’s.

Those of us dealing with our own aging or that of aging parents often wonder which symptoms are normal memory loss and which signal Alzheimer’s.

The Alzheimer’s Association has developed a practical chart comparing which symptoms of memory loss are normal and which should cause concern of a serious illness. People used to believe that memory loss was a normal part of aging, even the severe symptoms associated with Alzheimer’s. Experts have since discovered that severe memory loss is a sign of serious illness.

Dementia is a general term for loss of memory while Alzheimer’s disease is the most common form of dementia, accounting for 50 to 70 percent of cases. The national website for the Alzheimer’s Association has a great deal of helpful information for those who want to study more details than listed below.

Here are excerpts of the 10 comparative symptoms of memory loss.

For the full article, see the Alzheimer’s Associations Warning Signs page. It should be noted that not everyone will experience the same symptoms or progress at the same rate. If you are worried about memory changes in yourself or a loved one, you can call Alz.org with your questions 1.866.ALZ.4199.

1. Memory Loss

Normal – Forgetting names or appointments occasionally.
Warning Sign – Forgetting recently learned information is one of the most common early signs.

2. Difficulty performing familiar tasks

Normal – Occasionally forgetting why you entered a room or what you were going to say.
Warning Sign – Hard to plan or complete everyday tasks. Lose track of the steps involved in preparing a meal, placing a telephone call or playing a game.

3. Problems with language

Normal – Occasionally having trouble finding the right word.
Warning Sign – Often forget simple words or substitute unusual words.

4. Disorientation to time and place

Normal - Forgetting the day of the week or where you were going.
Warning Sign – Become lost in own neighborhood and not know how to get back home.

5. Poor or decreased judgment

Normal - Occasionally making a questionable or debatable decision.
Warning Sign – Dress inappropriately for weather or occasion. Show poor judgment, like giving away large sums of money to telemarketers.

6. Problems with abstract thinking

Normal - Finding it challenging to balance a checkbook.
Warning Sign – Have unusual difficulty performing complex mental tasks, like forgetting what numbers are for and how they should be used

7. Misplacing things

Normal - Misplacing keys or a wallet temporarily.
Warning Sign – May put things in unusual places: an iron in the freezer or a wristwatch in the sugar bowl.

8. Changes in mood or behavior

Normal - Occasionally feeling sad or moody.
Warning Sign – Rapid mood swings – from calm to tears to anger – for no apparent reason.

9. Changes in personality

Normal - Personalities do change somewhat with age.
Warning Sign – Personality changes dramatically. May become extremely confused, suspicious, fearful or dependent on a family member.

10. Loss of initiative

Normal - Sometimes feeling weary of work or social obligations.
Warning Sign – Become very passive, sitting in front of the TV for hours, sleeping more than usual or not wanting to do usual activities.

Various studies have been done linking both average and low Vitamin B-12 levels to brain shrinkage and dementia.

I came across 3 different studies regarding B-12 deficiency and memory problems. I’ll paste abbreviated results below with their references in case you want to read the full articles. Top sources of Vitamin B are listed at the end of the post.

Take note of these main points:

-Though western cultures normally eat enough food with B-12, the absorption of it decreases with age.

-The push for using antacids has also decreased people’s absorption of B-12.

-If you divide a normal range of B-12 absorption into thirds, the elderly people in the lower level of what is still considered normal B-12 blood level range had 6 times more brain shrinkage than those in the upper third. Thus, a normal level could still be risky unless you are at the higher end of the range. Two studies below showed risk in normal ranges.

-Dairy products, fish, and meat are the typical sources of B-12.

-Daily oral doses of B-12 in 1000 mcg were effective in raising B-12 levels in elderly and reducing memory problems.

-Vitamin B-12 helps in the formation of red blood cells and is important for the maintenance of the central nervous system. Deficiency can lead to anemia and neurological damage.

-Vitamin B-12 deficiency is uncommon in developed countries but is an issue among the elderly due to problems in vitamin absorption and among vegetarians whose dietary intake may be low, the researchers said.

Study 1

In the study led by David Smith and Anna Vogiatzoglou of the University of Oxford in Britain, people in the upper third of vitamin B-12 levels were six times less likely to experience brain shrinkage than those in the lowest third.

The study involved 107 healthy people ages 61 to 87 who underwent scans to measure brain volume and gave blood samples to assess vitamin B1-2 levels once a year for up to five years.

All of those in the study had vitamin B-12 levels classified in what is considered the normal range, the researchers said.

“What we can say is that our results suggest that rather than maintaining one’s B-12 at a level that is just above the cut-off for deficiency, it might be prudent to aim to keep it higher up the normal range,” Smith said. AOL Health

Study 2

Smith said another study from Oxford that came out last year showed that lower vitamin B-12 levels — but still within the normal range — were linked to cognitive impairment and a higher risk of later cognitive decline.

Smith said that could be achieved by eating plenty of foods that are a good source of vitamin B-12 such as milk and other dairy products, fish, meat and fortified breakfast cereals. AOL Health

Study 3

In one study, 15 percent of adults older than 65 years had laboratory evidence of vitamin B-12 deficiency. The nearly ubiquitous use of gastric acidblocking agents, which can lead to decreased vitamin B-12 levels, may have an underappreciated role in the development of vitamin B-12 deficiency. Taking the widespread use of these agents and the aging of the U.S. population into consideration, the actual prevalence of vitamin B-12 deficiency may be even higher than statistics indicate.

Vitamin B-12 deficiency also has been linked to psychiatric disorders, including impaired memory, irritability, depression, dementia and, rarely, psychosis.

Those in the oral treatment group received 2,000 mcg daily for 120 days. At the end of 120 days, patients who received oral therapy had significantly higher serum vitamin B-12 levels.

Although the daily requirement of vitamin B-12 is approximately 2 mcg, the initial oral replacement dosage consists of a single daily dose of 1,000 to 2,000 mcg. This high dose is required because of the variable absorption of oral vitamin B-12 in doses of 500 mcg or less. This regimen has been shown to be safe, cost-effective, and well tolerated by patients. American Academy of Family Physicians

Best Sources of Vitamin B-12

It was not clear whether the style of cooking was necessary to maintain the B-12 level or just a suggestion. I would suggest, though, to closely compare the sugars levels of whatever yogurt you buy. Most are extremely high or have artificial sweeteners.

Best sources of B-12, in order of the highest level first:

braised calves liver, snapper baked or broiled, venison, Chinook salmon, lean beef tenderloin, roasted lamb loin, baked or broiled scallops, steamed or boiled shrimp, baked or broiled halibut, low-fat yogurt. The World’s Healthiest Foods

As over 5 million Americans suffer from Alzheimer’s and over 500,000 of them are under the age of 65, it is well worth looking into preventative measures.

I’m highlighting 10 points from an AOL article by Vicki Salemi with a link below to the full article. The sentences in parentheses are my comments on some of the points. The doctor in Ms. Salemi’s article does recommend certain drugs as preventative measures; we, personally, prefer non-drug methods as much as possible, as all drugs have some negative side effects which can outweigh any benefits.

Vitamin B Work with your doctor to put together a plan to incorporate whatever vitamins you are deficient in, particularly Vitamin B. [Our doctor said that Vitamin B is the most difficult vitamin for the body to absorb, so he suggests a quality B complex even if it is the only vitamin you take.]

Heart Healthy Foods Implement a heart healthy diet that’s low in fat and high in fruits, vegetables and whole grains.

Red Wine Red wine has anti-oxidants so we mention it as one of the many things you can do to reduce your risk of Alzheimer’s. [Due to my studies, I personally disagree with this recommendation. Though the media promotes red wine as an anti-oxidant, this appears to be more money marketing; as wine has potentially harmful side effects to the liver and brain, red grapes are a much safer source of red fruit anti-oxidants. There are also a wide variety of pomegranate anti-oxidant drinks on the market. Just be sure to read the label and not use those with added sugar or high fructose corn syrup. A second point, if you are using fruit juice instead of grapes, it is easier on your liver to dilute the fruit juice with water. We were created to eat fruit with the pulp so it would digest slowly; the sudden large intake of even natural sugar via a fruit juice can be a shock to your liver. That is the reason we have switched to vegetable juices during fasting as opposed to fruit juices. I had a negative reaction with my liver to the sudden overload of fruit juice during fasting.]

Mental Gymnastics Taking your brain out of the comfort zone is one way to make connections and remain stimulated, such as doing crossword puzzles, creates a multi-dimensional connection.

Exercise Thirty minutes of exercise several times a week is beneficial for brain health. Exercise brings more oxygen to your brain, it helps burn excess sugar, it enhances hormones and is good for blood flow.

Avoid Heavy Metal Contamination Avoid shrimp and shellfish due to the mercury. Avoid exposure to aluminum in general, aluminum foil, pots and pans or deodorant with aluminum as an ingredient. [When buying fish, we look for "wild caught" on the label, and albacore in tuna, as they are supposed to be lower in heavy metals, though some doctors avoid fish completely, such as Dr. Mercola.]

Anti-Inflammatory Drugs Naproxens (Aleve) and ibuprofens (Advil and other over the counter drugs) have shown that using pain relievers can reduce the risk of developing Alzheimer’s. Essentially these medications block enzymes that promote inflammation, fevers and pain. [As mentioned earlier, we personally prefer non-drug methods.]

Statins A study showed that statins, a cholesterol-reducing drug, lowered the risk of developing Alzheimer’s disease by 73%. [Again, we personally prefer non-drug methods.]

Lose Weight According to a recent study, abdominal fat (sometimes described as having an apple shaped body rather than a pear shape) has been linked to boosting your risk of getting Alzheimer’s disease or dementia.

Social Interaction Community activities, attending a religious service, volunteering, going to museums or movie theater or other activities that involve social interaction stimulates the brain muscle, similar to what lifting weights does for other muscles in the body.

Click here to read the full article by Vicki Salemi.

A recent study showed a high success rate in Alzheimer’s prevention and recovery with organic blueberries.

Blueberries are a high source of anti-oxidants. You will find them in many of the anti-oxidant drinks on the market. However, I heard a talk by Dr. Don Colbert, it is briefly mentioned in his book, Seven Pillars of Heatlh, p. 213, that a study was done on rats with Alzheimer’s symptoms. After receiving blueberries in their diets, the Alzheimer’s symptoms disappeared. Dr. Colbert suggests that anyone middle-age or older has ¼ cup of organic blueberries per day (organic so you won’t be taking in pesticides), to prevent, and possibly reverse, symptoms of Alzheimer’s.