Vitamins that make you Smarter (Part 3)

Today’s Topic: How B Vitamins Prevent Cognitive Decline
This is Part 3 of our Vitamins That Make You Smarter series. If you missed Part 1 (Choline) or Part 2 (Vitamin B6), make sure to check them out on our YouTube channel!

👉 What’s the Point of Today’s Podcast?
🔹 How B6, B9 (Folate), and B12 impact your brain function and memory
🔹 The role of homocysteine in brain aging
🔹 How the right foods can prevent dementia and stroke
🔹 Why B vitamins must be paired with Omega-3s for maximum effect

If you’re looking for quick biohacking tips, this isn’t that kind of podcast.
We focus on long-term strategies for sustainable brain health and restoring your body’s natural ability to heal and thrive.

The Connection Between B Vitamins & Brain Health

🧠 B vitamins play a major role in keeping your brain sharp, preventing cognitive decline, and reducing inflammation in your nervous system.

Specifically, we’re focusing on:
✔ Vitamin B6 – Helps produce neurotransmitters like serotonin and dopamine
✔ Vitamin B9 (Folate) – Essential for brain cell function and development
✔ Vitamin B12 – Supports nerve function, energy production, and memory

Homocysteine: The Hidden Threat to Your Brain

❓ What is Homocysteine?
Homocysteine is an amino acid in your blood that can become toxic if it builds up.

🔴 High homocysteine levels are linked to:
❌ Brain shrinkage – Increases risk of dementia & Alzheimer’s
❌ Blood clots & stroke – Damages blood vessels & increases inflammation
❌ Cognitive decline – Reduces memory, focus, and mental clarity

✅ B6, B9, and B12 help break down homocysteine and convert it into other useful chemicals that protect the brain.

🚨 If you don’t get enough of these vitamins, homocysteine builds up—and that’s where the damage starts.

What’s a Safe Homocysteine Level?

📊 Lab ranges say “normal” is between 4-17 µmol/L.
BUT studies show that even a level of 14 puts you at double the risk of dementia!

💡 The lower your homocysteine, the better. If you want to protect your brain, your level should be closer to 6-8 µmol/L.

✅ Solution: Eat foods rich in B vitamins daily to keep homocysteine low and protect your brain.

The Research: B Vitamins Can Slow or Prevent Dementia

📖 Study 1: Homocysteine & Dementia Risk
🔹 A study of 1,000 elderly individuals found that those with high homocysteine levels (above 14 µmol/L) were twice as likely to develop dementia.
🔹 For every 5-point increase in homocysteine, cognitive decline increased by 40%!

📖 Study 2: B Vitamins & Brain Shrinkage
🔹 A 2-year study on 85 patients with mild cognitive impairment gave them high-dose B6, B9, and B12.
🔹 Results:
✅ 53% reduction in brain shrinkage
✅ Memory stayed stable (instead of declining)

📖 Study 3: B Vitamins & Omega-3s
🔹 The same study found that B vitamins only worked when combined with Omega-3s!
🔹 If patients had low Omega-3 levels, the B vitamins had NO effect.

🔥 Takeaway: You must pair B vitamins with Omega-3s to protect your brain.

How Much B6, B9, & B12 Do You Need?

✅ B6 (Pyridoxine)
🔹 1.3 mg per day (adults 19-50)
🔹 1.5-1.7 mg per day (50+ years old)

✅ B9 (Folate)
🔹 400 mcg per day (adults)
🔹 600 mcg per day (pregnant women)

✅ B12 (Cobalamin)
🔹 2.4 mcg per day (adults)
🔹 Higher doses (10-20 mcg) may be better for brain protection

⚠️ Most people are not getting enough from food alone, especially B12.

Best Food Sources of B6, B9, & B12

🥦 Plant-Based Sources:
✔ B9 (Folate): Spinach, lentils, avocados, black-eyed peas, quinoa
✔ B6: Bananas, garlic, sunflower seeds, pistachios, leafy greens

🐟 Animal-Based Sources:
✔ B12: Clams, oysters, salmon, tuna, trout, beef liver
✔ B6: Chicken, turkey, fish (especially tuna)

🥑 Best Brain-Boosting Meals:
🥗 Breakfast: Oatmeal + banana + sunflower seeds
🐟 Lunch: Grilled salmon + quinoa + spinach
🥜 Snack: Pistachios + avocado
🥗 Dinner: Lentil soup + garlic-roasted vegetables

💡 A Mediterranean-style diet is the best for brain health, providing the right balance of B vitamins and Omega-3s.

The Importance of Omega-3s for Brain Health

🔹 Omega-3s + B Vitamins = Maximum Brain Protection
🔹 Without Omega-3s, B vitamins don’t work as well
🔹 Best sources: Salmon, mackerel, sardines, walnuts, flaxseeds

🔥 Takeaway: If you want to keep your brain sharp, combine B vitamins with Omega-3s!

Final Takeaways: How to Keep Your Brain Sharp as You Age

✅ Keep homocysteine levels low – High homocysteine shrinks your brain!
✅ Eat foods rich in B6, B9, & B12 – They’re essential for memory & focus.
✅ Pair B vitamins with Omega-3s – This combination slows cognitive decline.
✅ Check your blood work – Ask your doctor to test your homocysteine levels.
✅ Avoid synthetic supplements – Get nutrients from whole foods whenever possible.

🎯 Action Plan for This Week:
🍽 Eat at least one B vitamin-rich meal daily.
🔬 Check your homocysteine levels at your next blood test.
🐟 Increase Omega-3 intake (eat salmon, flaxseeds, or walnuts).

🚀 Did you learn something new? Share this episode with a friend who wants to stay sharp as they age!

Sincerely,

Jimmy Yen, Acu Sensei