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B vitamins: The Invisible Protectors of Your Brain
How B vitamins become a shield against brain aging
Biochemical war for your mind: Why B-vitamins are the main weapon
A study from Oxford University (2020) found that a combination of B6, B9 and B12 reduced the rate of brain atrophy by 30% in older adults. But the real breakthrough was the discovery of their role in methylation, a process that protects the DNA of neurons and regulates 200+ biochemical reactions.
Fact: 40% of Alzheimer’s cases are associated with a deficiency of B vitamins and elevated homocysteine.
4 vitamin strategists in the fight for a clear mind
- B1 (thiamine): Controls the energy supply of neurons. Deficiency causes brain's 'protein hunger'
- B6 (pyridoxine): Synthesizes GABA – “brake” for overheated neural networks
- B9 (follow): Repairs myelin sheaths - isolation of nerve wires
- B12 (cobalamin): Participates in the creation of new neurons even in 80 years
3 B-Protocol Rules for the Brain
Rule 1. Eat "smart" bacteria
Sauerkraut and natto contain menaquinone (K2), which activates transporter proteins for B vitamins. A 2023 study found that fermented foods increased the bioavailability of B12 by 47 percent.
Rule 2. Dance with the sun
Ultraviolet B-spectrum converts skin stores of 7-dehydrocholesterol into vitamin D3, which works in synergy with the B-complex. 20 minutes of morning walks = +30% effectiveness of B-vitamins.
Rule 3. Cheating genes
If you have MTHFR C677T gene variant:
- Choose methylated forms: methylfolate instead of folic acid
- Combine B2 and B3 – They “Fix” Broken Methylation Enzymes
- Add Betaine from Spinach – Alternative Methyl Group Donor
Glossary
methylation
Biochemical process of adding a methyl group to molecules
homocysteine
Amino acid, high levels of which damage the vessels of the brain
Menaquinone (K2)
A form of vitamin K involved in calcium metabolism and protein activation
Conclusion: Your brain is worthy of upgrade
According to a 10-year Framingham Cohort study, people with optimal levels of B vitamins:
- 60% less likely to suffer from microstrokes
- Keep the volume of the hippocampus (memory) as in 50 years
- Have a 73% lower risk of Parkinson’s disease
