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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
Don’t wait for the first symptoms – start protecting your brain today. As Hippocrates said, “Let food be your medicine.” Especially if it's sauerkraut with sunlight.