Tuesday, May 15, 2018 by Janine Acero
Among the plethora of vitamins and minerals and other essential nutrients, vitamin B12 is said to be the ultimate brain booster. It is vital for red blood cell formation, nerve function, and DNA synthesis.
According to Jaclyn London, the nutrition director at the Good Housekeeping Institute, a deficiency in vitamin B12 is associated with age-related cognitive decline and impaired nerve function, which is why getting enough vitamin B12 is crucial as we age.
Vitamin B12 is a water-soluble vitamin that is naturally present in some foods, but it can also be added to others. It is also available as a dietary supplement and a prescription medication. Vitamin B12 contains the mineral cobalt, so compounds with vitamin B12 activity are collectively called “cobalamins.” Methylcobalamin and 5-deoxyadenosylcobalamin are the forms of vitamin B12 that are active in human metabolism.
The recommended daily allowance (RDA) of vitamin B12 depends on a person’s age:
Infants between seven and 12 months old require 0.5 μg of vitamin B12 per day, while babies less than six months old only need 0.4 micrograms. Pregnant women require 2.6 micrograms while breastfeeding women need 2.8 micrograms per day.
Fortunately, vitamin B12 can be found in various food groups. “You can think of it as being in all animal products and some fortified grain and bean products,” said London. Fuel your brain with some of the best brain-boosting foods below. (Related: Vitamin B12 – A rare deficiency unless you’re vegan.)
Other good sources of vitamin B12 include:
For vegetarians looking to increase their vitamin B12 intake, there are a variety of additional options, including:
For more on other essential nutrients for the brain, visit Nutrients.news.
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