B vitamins for older people: maintaining cognitive functions
1. The role of group B vitamins in the body and brain
B vitamins are a complex of eight water -soluble vitamins, each of which plays a unique and vital role in maintaining human health. They are closely interconnected and often act synergically, that is, their joint effect is more effective than the effect of each vitamin separately. Especially important are group B vitamins for the health of the nervous system and brain, and their deficiency can lead to serious consequences, especially in old age.
- Energy metabolism: All vitamins of group B are involved in the metabolism of carbohydrates, fats and proteins, converting food into the energy necessary for the functioning of all cells of the body, including brain cells. They act as coofers, helping enzymes catalyze biochemical reactions. Without a sufficient amount of vitamins of group B, the processes of energy are slowed down, which can lead to fatigue, weakness and a decrease in cognitive functions.
- Nervous system: Vitamins B1 (thiamine), B6 (pyridoxine) and B12 (cobalamin) are especially important for maintaining the health of the nervous system. They participate in the synthesis of neurotransmitters, substances that transmit nerve impulses between brain cells. The lack of these vitamins can lead to neurological disorders such as peripheral neuropathy (nerves damage), depression, irritability and memory deterioration.
- Cellular division and growth: Folic acid (B9) and vitamin B12 are necessary for the division and growth of cells, including blood and nervous system cells. They participate in the synthesis of DNA and RNA, the genetic material of the cells. The deficiency of these vitamins can lead to megaloblastic anemia (a decrease in the number of red blood cells) and damage to the nervous tissue.
- Synthesis neurotransmitted: Vitamins B3 (niacin), B6 (pyridoxine) and choline (although formally not a vitamin of group B, is often considered with them) participate in the synthesis of important neurotransmitters, such as serotonin, dopamine and norepinephrine. These neurotransmitters play a key role in the regulation of mood, sleep, appetite, cognitive functions and other important processes.
- Planting nerve cells: Some B12 B12 vitamins have antioxidant properties, protecting the nerve cells from damage to free radicals. Free radicals are unstable molecules that can damage cells and contribute to the development of neurodegenerative diseases.
- Reduced level of homocysteine: Vitamins B6, B9 and B12 help reduce the level of homocysteine in the blood. Homocysteine is an amino acid whose high level is associated with an increased risk of cardiovascular diseases and dementia.
2. Age -related changes and the need for vitamins of group B
With age, changes in the physiology of the body occur, which can affect the assimilation and use of group B. vitamins.
- Reducing absorption: With age, the acidity of gastric juice decreases, which can worsen the absorption of vitamin B12 from food. Vitamin B12 is associated with proteins in food, and hydrochloric acid is necessary for its release. In addition, in the elderly, diseases of the gastrointestinal tract, such as atrophic gastritis, which can also disrupt the assimilation of B12 are more common.
- Change in metabolism: Age -related changes in the liver and kidneys can affect the metabolism and excretion of B vitamins, which can lead to their deficiency, even with sufficient consumption.
- Taking drugs: Many drugs, which are often taken by older people, can affect the absorption and use of group B vitamins. For example, metformin used to treat diabetes can reduce the absorption of vitamin B12. Proton pump inhibitors (IPP) used to treat heartburn and ulcers can also reduce the acidity of gastric juice and worsen the absorption of B12.
- Changing food habits: With age, many people have food habits, which can lead to insufficient consumption of products rich in vitamins of group B. Reducing appetite, problems with chewing and swallowing, as well as social insulation can contribute to unbalanced nutrition.
- Increased need: Older people may have an increased need for some vitamins of group B due to increased risk of chronic diseases and age-related changes in the body. For example, the need for vitamin B12 may be higher due to a decrease in absorption.
Due to these age-related changes, older people are more susceptible to deficiency of B vitamins, which can lead to a deterioration in cognitive functions and other health problems.
3. The influence of a deficiency of group B vitamins on cognitive functions
B vitamins deficiency can have a significant effect on cognitive functions, especially in old age.
- Vitamin B1 (TIAMIN): Tiamine deficiency can lead to the development of Vernika-Korsakov syndrome, a neurological disorder characterized by confusion, a violation of movements coordination and memory problems. Even a moderate deficiency of thiamine can worsen cognitive functions, such as attention, memory and executive functions.
- Vitamin B3 (Niacin): Niacin deficiency can lead to Pellagra, a disease characterized by dermatitis, diarrhea and dementia. Niacin plays an important role in the energy metabolism of the brain and the synthesis of neurotransmitters, so its deficiency can negatively affect cognitive functions.
- Vitamin B6 (Pyridoxin): A deficiency of pyridoxine can lead to depression, irritability, worsening memory and other cognitive disorders. Pyridoxine is involved in the synthesis of neurotransmitters, such as serotonin, dopamine and GABA, which play an important role in the regulation of mood and cognitive functions.
- Vitamin B9 (folic acid): Folic acid deficiency can lead to a deterioration in memory, a decrease in the rate of information processing and increased risk of dementia. Folic acid is necessary for the division and growth of cells, as well as for the synthesis of DNA and RNA, the genetic material of the cells.
- Vitamin B12 (cobalamin): Cobalamine deficiency can lead to various neurological and psychiatric problems, including depression, irritability, memory deterioration, confusion and psychosis. In severe cases, cobalamin deficiency can lead to irreversible damage to the nervous system. Vitamin B12 is necessary to maintain a myelin shell, a protective layer surrounding the nerve fibers.
Studies show that the low level of group B vitamins in the blood is associated with an increased risk of cognitive decline and dementia in the elderly. For example, one study showed that the low level of vitamin B12 is associated with a decrease in brain volume and a deterioration in cognitive functions. Another study showed that taking additives with vitamins B6, B9 and B12 can slow down the rate of brain atrophy in elderly people with moderate cognitive impairment.
4. Sources of group b vitamins
B vitamins are contained in various foods, both animal and plant origin.
- Vitamin B1 (TIAMIN): Whole grain products (brown rice, oatmeal, whole grain bread), pork, legumes, nuts and seeds.
- Vitamin B2 (Riboflavin): Dairy products, eggs, meat, poultry, fish, green leafy vegetables and enriched grain products.
- Vitamin B3 (Niacin): Meat, poultry, fish, nuts, seeds and enriched grain products.
- Vitamin B5 (pantotenic acid): Widely distributed in food, especially in meat, poultry, fish, eggs, dairy products, mushrooms, avocados and broccoli.
- Vitamin B6 (Pyridoxin): Meat, poultry, fish, bananas, potatoes, legumes and enriched grain products.
- Vitamin B7 (Biotin): Eggs, liver, nuts, seeds, salmon, avocados and sweet potatoes.
- Vitamin B9 (folic acid): Dark green leafy vegetables (spinach, broccoli, asparagus), legumes, citrus fruits and enriched grain products.
- Vitamin B12 (cobalamin): It is found only in animal products, such as meat, poultry, fish, eggs and dairy products. Vegetarians and vegans are recommended to take additives with vitamin B12 or consume enriched products.
5. Diagnosis of deficiency of vitamins of group B
To diagnose deficiency of B vitamins, a doctor can prescribe a blood test to determine the level of these vitamins in the body. Additional studies can also be conducted to assess the function of the nervous system and identify signs of vitamin deficiency, such as anemia or neuropathy.
In case of suspicion of vitamin B12 deficiency, it is important to determine not only the level of vitamin in the blood, but also the level of methylmalonic acid (MMA) and homocysteine. An increased level of MMA and homocysteine may indicate a deficiency of B12, even if the level of vitamin in the blood is within normal.
6. Addresses with group B vitamins for the elderly: for and against
Reception of additives with B vitamins can be useful for the elderly, especially in the presence of a deficiency or increased risk of its development. However, before taking the additives, it is necessary to consult a doctor in order to determine the dosage and exclude contraindications.
Advantages of taking additives with B: B:
- Filling up the deficit: Additions can help replenish the deficiency of group B vitamins caused by age -related changes, taking drugs or unbalanced nutrition.
- Improving cognitive functions: Reception of additives with group B vitamins can improve cognitive functions, such as memory, attention and speed of information processing, especially in people with a shortage of these vitamins.
- Reduction of the risk of dementia: Some studies show that taking additives with B vitamins can reduce the risk of dementia in the elderly.
- Improving mood: B vitamins are involved in the synthesis of neurotransmitters that regulate the mood, so their technique can help improve the mood and reduce the risk of depression.
- Nervous system protection: B vitamins are necessary for the health of the nervous system and can help protect the nerve cells from damage.
Risks of taking additives with B vitamins B:
- Overdose: Although group B vitamins are water -soluble and are usually excreted from the body in the urine, taking high doses of some vitamins can lead to side effects. For example, taking high doses of niacin can cause redness of the skin, itching and nausea.
- Interaction with drugs: B vitamins can interact with some drugs, so before taking the additives, you need to consult a doctor.
- Masks of other health problems: Reception of additives can mask the symptoms of other health problems, which complicates their diagnosis and treatment.
- Not always effective: Reception of additives with group B vitamins is not always effective for improving cognitive functions, especially in people without a deficiency of these vitamins.
Recommendations for receiving additives with B vitamins B:
- Consult a doctor: Before taking the additives, it is necessary to consult a doctor in order to determine the dosage and exclude contraindications.
- Choose quality additives: Choose additives from reliable manufacturers who undergo quality control.
- Take additives in accordance with the instructions: Do not exceed the recommended dosage.
- Pay attention to side effects: If you notice any side effects, stop taking the additives and consult a doctor.
7. Meding recommendations to maintain cognitive functions
In addition to taking additives, a balanced diet, rich in group B vitamins and other nutrients, plays an important role in maintaining cognitive functions.
- Include in the diet products rich in B: Vitamins B: Use whole grain products, meat, poultry, fish, eggs, dairy products, legumes, nuts, seeds and green leafy vegetables.
- Diversify your diet: Use a variety of foods to provide the body with all the necessary vitamins and minerals.
- Limit the consumption of processed products and sugar: Processed foods and sugar contain little nutrients and can negatively affect cognitive functions.
- Support your healthy body weight: Obesity is associated with an increased risk of cognitive decline and dementia.
- Regularly engage in physical exercises: Physical exercises improve blood circulation in the brain and contribute to maintaining cognitive functions.
- Refuse smoking and limit alcohol consumption: Smoking and excessive alcohol consumption can negatively affect cognitive functions.
- Support social activity: Social activity helps maintain cognitive functions and reduces the risk of dementia.
8. Other factors affecting cognitive functions
In addition to group B vitamins, other factors, such as::
- Genetics: A genetic predisposition plays a role in the development of some neurodegenerative diseases, such as Alzheimer’s disease.
- Age: With age, a natural decrease in cognitive functions occurs.
- Education: The high level of education is associated with a higher cognitive reserve and reduced risk of dementia.
- Chronic diseases: Chronic diseases, such as cardiovascular diseases, diabetes and depression, can negatively affect cognitive functions.
- Dream: The lack of sleep can worsen cognitive functions, such as attention and memory.
- Stress: Chronic stress can negatively affect cognitive functions and increase the risk of dementia.
9. Prospects for research in the field of group B vitamins and cognitive functions
Studies aimed at studying the influence of group B vitamins on cognitive functions and the prevention of dementia are ongoing.
- Study of action mechanisms: Researchers study the mechanisms by which group B vitamins affect the brain and cognitive functions.
- Clinical trials: Clinical tests are carried out to assess the effectiveness of additives with B vitamins to improve cognitive functions and prevent dementia.
- Individual approach: Individual approaches to the purpose of additives with B vitamins are developed, based on the genetic characteristics and needs of each person.
- Combined interventions: The effectiveness of combined interventions is studied, including the use of additives with B vitamins, a change in lifestyle and cognitive training.
10. Conclusion: The importance of an integrated approach
Maintaining cognitive functions in old age requires an integrated approach that includes a balanced diet, taking additives with group B vitamins (if necessary), regular physical exercises, maintaining social activity and monitoring of chronic diseases. It is important to remember that group B vitamins are only one of the factors affecting cognitive functions, and to achieve optimal results, it is necessary to take into account all aspects of a healthy lifestyle. Regular consultations with a doctor will help determine individual needs for vitamins and develop an optimal strategy for maintaining cognitive health.