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Our brain, the body’s control center, plays a central role in how we think, feel and carry out everyday activities. Three important B vitamins—B1 (Thiamine), B6 (Pyridoxine), and B12 (Cobalamin)— are vital for maintaining brain and nerve health. Deficiencies in these B vitamins may lead to memory issues, difficulty concentrating, or nerve-related symptoms like numbness or tingling. Studies suggest that adequate intake of these vitamins may help keep the brain working well, particularly in aging populations.

Here’s how these B vitamins work to support brain and nerve health:

Vitamin B1 (Thiamine): Helps the Brain Get Energy

Vitamin B1 helps turn glucose from the food we eat into energy, ensuring that our brain cells receive a steady energy supply. If we don’t get enough of B1, we may feel mentally sluggish, confused, or have memory problems. Severe deficiency of B1 can lead to serious conditions that cause lasting or irreversible nerve damage. Some studies indicate that B1 supplementation in people with mild deficiencies can improve reaction times, thinking speed, mental clarity and alertness. Research also suggests, it may also help protect the brain from certain diseases related to aging, although more long-term studies are still needed to establish definitive benefits.

Vitamin B6 (Pyridoxine): Supports Mood, Learning, and Memory

Vitamin B6 helps the brain make neurotransmitters, important chemicals that influence our mood, learning, and memory. These include substances like serotonin, dopamine and gamma aminobutyric acid (GABA), which help us feel good and think clearly. Inadequate B6 levels have been linked to increased risk of depression and cognitive decline. Individuals with low B6 levels may experience mood disturbances or memory difficulties. Some studies suggest that older adults with higher B6 intake exhibit better memory performance and slower cognitive decline. B6 also helps maintain healthy blood levels of homocysteine, an amino acid. Elevated homocysteine levels may raise the risk of stroke or neurodegenerative diseases like Alzheimer’s. Clinical trials have shown that B6 when taken with B12 and folate, can help lower homocysteine levels, potentially reducing brain atrophy in aging individuals.

Vitamin B12 (Cobalamin): Keeps Nerves Healthy and Supports Blood Cells

Vitamin B12 plays a crucial role in maintaining the integrity of the myelin sheath, the protective covering of our nerves, ensuring efficient signal transmission in the brain. Without enough B12, people can feel neurological symptoms such as numbness, tingling, problems with balance and memory loss that can mimic dementia. A meta-analysis of clinical trials has shown that B12 supplementation may help slow cognitive decline in individuals with mild impairment—particularly when combined with B6 and folic acid. One study even found that individuals with high homocysteine levels who took B vitamin supplements had less brain shrinkage over two years compared to those who did not. However, B12 supplementation seems to work best for individuals with existing B12 deficiencies, rather than for those with normal levels.

The Role of B Supplementation 

Deficiencies in B1, B6, and B12 are common in certain populations—especially among older adults, vegetarians, people who don’t eat meat or dairy, individuals with digestive disorders, and those who drink a lot of alcohol. While a balanced diet that includes whole grains, fish, poultry, dairy, and legumes provides these B vitamins, some individuals may require supplementation to meet their needs, particularly if they have absorption difficulties. Clinical studies suggest that taking high doses of these B vitamins can support cognitive function and nerve health, especially in individuals at risk of deficiency. Some research also suggests that B vitamin supplementation may slow down brain shrinkage and reduce homocysteine levels, which are both linked to cognitive decline. However, the extent of benefit varies based on individual health status and baseline vitamin levels. If you’re curious how B vitamin supplements could be beneficial for you, consult your doctor. They can help you decide what’s best based on your specific health needs.

Reference:

Kennedy DO. B Vitamins and the Brain: Mechanisms, Dose and Efficacy–A Review. Nutrients. 2016;8(2):68. Published 2016 Jan 27. doi:10.3390/nu8020068

Vitamin B12 is essential for keeping your blood, nerves and brain healthy. When you don’t have enough, it can lead to problems like fatigue, weakness, numbness, and memory issues. The real danger of low B12 levels may be hidden in plain sight—long before these overt signs appear. A new study from the University of California suggests that the effects of low B12 may start even before these overt symptoms appear and current B12 thresholds may be missing subtle but significant brain changes that could lead to cognitive decline.

What the Study Found

The research, published in Annals of Neurology, examined 231 older adults with blood B12 levels considered “normal” by today’s standards. Using advanced testing- including brain imaging and cognitive function assessments and nerve conduction studies- researchers discovered something surprising — even in this supposedly healthy range, lower levels of B12 were linked to signs of brain aging.

Why This Matters

People with lower active B12 (holo-transcobalamin) had slower brain processing speeds such as slow thinking and memory recall and more damage to the brain’s white matter, which helps your brain cells communicate.

Some forms of B12 in your blood may give a false sense of security, suggesting you have enough when your brain could actually be struggling. Intriguingly, high levels of inactive B12 (holo-haptocorrin) correlated with biomarkers of neurodegeneration, raising questions about whether certain forms of B12 in the blood might be misleading indicators of sufficiency.

Why “Normal” B12 Levels Might Not Be Enough

Doctors usually say you have a vitamin B12 deficiency if your blood levels are very low, typically below 148 pmol/L. But new research suggests that even if your B12 levels are technically “normal,” your brain could still be at risk.

The current tests we use today might miss early signs of brain damage caused by low B12. According to Dr. Ari J. Green, one of the researchers, these tests don’t always catch the small but important changes happening in the brain. Without obvious symptoms like extreme fatigue or numbness, people may assume they’re fine — but their brain health may already be declining.

Dr. Green suggests “Revisiting the definition of B12 deficiency to incorporate functional biomarkers could lead to earlier intervention and prevention of cognitive decline”. This underscores the importance of using additional tests to check for subtle signs of damage, which could help doctors treat problems earlier.

Should More People Take Vitamin B12 Supplements?

Traditionally, B12 deficiency has long been treated with  B12 supplements or injections. But this study suggests that even those with “borderline” B12 levels might benefit from taking B12 supplements to protect their brain health.

Co-author Alexandra Beaudry-Richard, MSc., recommends that doctors consider B12 supplements for older adults experiencing memory issues or neurological symptoms — even if their B12 levels appear normal.

Who’s at Risk for Low B12?

Certain groups of people are more likely to have low B12 levels. Up to 20% of older adults may have low B12, even if blood tests seem normal.

Vitamin B12 is mostly found in animal food such as meat, fish, eggs, and dairy, so people on  plant-based diets such as vegetarians are at a higher risk for deficiency.

People with impaired nutrient absorption associated with digestive conditions like gastritis or Crohn’s disease that prevent proper B12 absorption, are particularly vulnerable to B12 insufficiency.

If you fall into one of these groups, regular B12 checks and supplementation may help protect your brain.

Take Action for Your Brain Health

This study is a wake-up call with clear implications.

It may be time to rethink how we treat B12 deficiency.

With growing evidence linking low B12 levels to neurolgical decline, timely B12 supplementation – especially in older adults – could be a simple yet effective strategy to maintain brain health.

Don’t wait for severe symptoms like memory loss or numbness before considering B12 supplements. If you notice signs like brain fog, memory lapses, unexplained fatigue or tingling in your hands or feet

It may be worth discussing a B12 test with your doctor. Taking a simple supplement could be a proactive step to keep your brain sharp and healthy as you age.

When it comes to protecting brain health, early action is key.  Waiting for overt symptoms may already be too late.

References:

1. Beaudry-Richard A, Abdelhak A, Saloner R, et al. Vitamin B12 Levels Association with Functional and Structural Biomarkers of Central Nervous System Injury in Older Adults. Ann Neurol. Published online February 10, 2025. doi:10.1002/ana.27200

2. Leigh, S. ‘Healthy’ Vitamin B12 Levels Not Enough to Ward Off Neuro Decline. UCSF News, 18 Feb. 2025, https://www.ucsf.edu/news/2025/02/429491/healthy-vitamin-b12-levels-not-enough-ward-neuro-decline.

In today’s fast-paced world, maintaining a balanced diet can be challenging. Busy schedules and dietary restrictions often lead to inadequate intake of essential vitamins and minerals. Daily multivitamins offer a practical solution to bridge these gaps and support overall health.

Modern diets often lack necessary nutrients like iron, vitamin C, calcium, and vitamin A. Studies show that a high percentage of Filipino adults have inadequate intakes of these nutrients. Multivitamins supplements provide a convenient way to ensure daily intake of essential nutrients, especially benefiting older adults and pregnant women who have increased needs.

Cognitive and Physical Benefits

Multivitamins play a crucial role in maintaining cognitive function and physical performance. B vitamins, such as B6, B12, and folate, are essential for brain health and can improve memory in older adults. Antioxidants like vitamins C and E protect the brain from oxidative stress, reducing neurodegenerative disease risk. For active individuals, multivitamins help replenish nutrients lost during physical activity, supporting fitness and recovery.

Enhancing Immune Function and Mental Health

A well-functioning immune system is essential for health. Vitamins C, D, and zinc boost immune function, reducing infection risks. B vitamins also improve mood and reduce symptoms of stress, enhancing mental well-being.

Practical and Safe Supplementation

While a balanced diet is ideal, multivitamins offer a practical way to ensure adequate nutrient intake. Used appropriately and in consultation with healthcare providers, multivitamins can effectively promote overall health.

Conclusion

Incorporating multivitamins into your daily routine is more than just filling dietary gaps; it’s a proactive step toward safeguarding your health. With proven benefits for brain function, physical health, immune resilience, and emotional balance, multivitamins can be essential for your body’s nutritional needs.

Consult your healthcare provider to determine if a multivitamin supplement is right for you.

References

1. Estepa-Garcia K, Fontanilla JA, Ocampo-Yamamoto MA, et al. Position Statements on Oral Micronutrient Supplementation in Nutrition and Appetite Support Across the Continuum of Care. The Filipino Family Physician Volume 61 Issue No. 1, January-June, 2023

2. Fekete M, Lehoczki A, Tarantini S, et al. Improving Cognitive Function with Nutritional Supplements in Aging: A Comprehensive Narrative Review of Clinical Studies Investigating the Effects of Vitamins, Minerals, Antioxidants, and Other Dietary Supplements. Nutrients. 2023;15(24):5116. Published 2023 Dec 15. https://doi.org/10.3390/nu15245116

Recently, some studies have questioned the role of multivitamins in helping people live longer. However, many studies still maintain that multivitamins play a crucial role in keeping us healthy. Multivitamin supplements can help fill nutritional gaps, support overall health, and potentially prevent certain diseases.

Bridging Nutritional Gaps

Even with a balanced diet, it’s easy to miss out on some essential nutrients. Multivitamins supplement act like a safety net, ensuring we get the vitamins and minerals we need. They are particularly beneficial for older adults and individuals with chronic illnesses who are at a higher risk for nutrient deficiencies. Research shows that about half of U.S. adults take dietary supplements, with multivitamins being the most popular. This helps reduce their risk for nutrient deficiencies, keeping them healthy and energetic.

Guarding Against Chronic Diseases

The question of whether multivitamins can prevent chronic diseases has shown mixed results. Some studies suggest that multivitamins help lower the risk for heart disease and certain cancers, while others find little to no benefit. Results depend on individual health and nutritional status. Well-nourished people may not see much of a difference, but for those at risk of deficiencies, such as adults and individuals with certain illnesses, multivitamins supplements matter. For instance, nearly half of older adults in the U.S. don’t get enough Vitamin D, which is crucial for bone health. Multivitamins can help fill this gap, reducing the risk of osteoporosis and other health issues.

Supporting Cognitive Health

Keeping our minds sharp as we age is crucial. Two previous studies from the COcoa Supplement and Multivitamin Outcomes Study (COSMOS), a large- scale nationwide randomized trial, suggested a positive impact of daily multivitamin supplements on cognition. In their latest report published in March 2024, it was found that daily multivitamin supplements improve memory and slow cognitive aging in older adults. The results showed significant benefits of daily multivitamins compared to a placebo for both memory and global cognition.

Targeting Specific Health Conditions

Multivitamins can also help with specific conditions. For example, high doses of B vitamins have been linked to a reduced risk of stroke. Multivitamins can help reduce the risk of chronic diseases by ensuring adequate intake of essential nutrients, thereby supporting overall health and well-being. They offer a simple and accessible way to ensure you are getting enough of the nutrients that matter most and help prevent deficiencies.

Conclusion

Next time you’re looking at the supplement shelves, remember that these tiny multivitamin capsules might be the boost you need to keep living your best life.

Always talk to your physician for proper guidance on which multivitamin is best for your specific health condition.

References

Blumberg JB, Bailey RL, Sesso HD, Ulrich CM. The Evolving Role of Multivitamin/Multimineral Supplement Use among Adults in the Age of Personalized Nutrition. Nutrients. 2018;10(2):248. Published 2018 Feb 22. doi:10.3390/nu10020248

Third major study finds evidence that daily multivitamin supplements improve memory and slow cognitive aging in older adults. Mass General Brigham. Published Jan. 18, 2024.

As we age, maintaining our cognitive health becomes increasingly important. A new research confirms statistically significant benefits of a daily multivitamin versus placebo for both memory and global cognition.

A groundbreaking study from Mass General Brigham, published in January 2024, highlights the benefits of daily multivitamin and mineral supplements. This extensive study, part of the COcoa Supplement and Multivitamin Outcomes Study (COSMOS), included over 5,000 participants and found that those who took multivitamins experienced significant improvements in memory and overall cognitive function compared to those who took a placebo. This suggests that multivitamins could help prevent memory loss and cognitive decline as we get older.

Expanding on this, a comprehensive review by Fekete and colleagues in 2023 examined various nutritional supplements and their effects on brain health. This review looked at vitamins, minerals, antioxidants, and other dietary supplements, highlighting their potential to enhance cognitive function and reduce the risk of cognitive decline.

Key Nutrients for Cognitive Health

B Vitamins: Vitamins B6, B9 (folate), and B12 are crucial for maintaining brain function. They help reduce levels of homocysteine, an amino acid linked to brain diseases when present in high amounts. Studies show that these vitamins can slow cognitive decline and improve brain function, especially in older adults.

Antioxidants: Vitamins C and E, selenium, and polyphenols like resveratrol and curcumin protect the brain from oxidative stress, which can damage brain cells and lead to cognitive decline. These antioxidants help maintain memory, concentration, and overall brain health.

Vitamin D: Known as the “sunshine vitamin,” vitamin D is essential for brain health. It supports blood flow to the brain and helps produce neurotransmitters like dopamine and serotonin, which regulate mood and cognitive functions.

Conclusion

The growing evidence supporting the benefits of nutritional supplements for brain health is promising. Daily multivitamins, along with targeted supplements of specific vitamins, minerals, and antioxidants, offer a simple way to help maintain cognitive function and prevent cognitive decline as we age.

By incorporating these supplements into our daily routine, along with a healthy diet and lifestyle, we can better protect our brain health and enjoy a more vibrant, active life as we grow older. As research continues, the role of nutritional supplements in cognitive health will likely become even more significant, offering new ways to enhance mental well-being and overall quality of life.

For guidance on the benefits and proper use of multivitamins and minerals based on your specific health conditions or illnesses, it is always best to consult your physician.

References

1. Third major study finds evidence that daily multivitamin supplements improve memory and slow cognitive aging in older adults. [Mass General Brigham](https://www.massgeneralbrigham.org/en/about/newsroom/press-releases/multivitamins-improve-memory-and-slow-cognitive-aging). Published Jan. 18, 2024.

2. Fekete M, Lehoczki A, Tarantini S, et al. Improving Cognitive Function with Nutritional Supplements in Aging: A Comprehensive Narrative Review of Clinical Studies Investigating the Effects of Vitamins, Minerals, Antioxidants, and Other Dietary Supplements. Nutrients. 2023;15(24):5116. Published 2023 Dec 15. doi:10.3390/nu15245116

Fatty liver disease, also known as steatotic liver disease, is a growing global concern affecting a significant portion of the population. This condition is characterized by the  accumulation of excess fat in the liver cells which may result from metabolic conditions such as obesity and diabetes, as observed in Non-Alcoholic Fatty Liver Disease (NAFLD), or excessive alcohol intake, as seen in Alcoholic Liver Disease (ALD). Fatty liver is a major health concern due to its potential to progress to more severe liver diseases. The escalating prevalence underscores the critical need for awareness, early detection, and lifestyle modifications for prevention and effective management.

Understanding Symptoms and Diagnosis

Fatty liver often manifests subtly, with common symptoms including fatigue, weight loss, abdominal discomfort, weakness, and confusion. However, many individuals, especially those with mild cases, may not experience any symptoms at all. Diagnosis involves blood tests to measure liver enzymes such as SGPT and SGOT, imaging studies like abdominal ultrasound, CT scan or MRI and, in some cases, liver biopsies. Early detection is crucial in preventing the progression to more severe liver conditions. Regular check-ups with your doctor and monitoring for risk factors are recommended for early intervention.

Managing Fatty Liver

Foundational to managing fatty liver is the implementation of lifestyle modifications. This includes adopting a balanced diet low in saturated fats and sugars, engaging in regular physical activity to promote weight loss, and achieving a healthy body weight to reduce liver fat accumulation.

In terms of medical treatments, physicians may prescribe medications to address underlying comorbidities such as diabetes in cases of NAFLD. For ALD, recommendations include abstinence from alcohol and counseling. In advanced stages, liver-directed procedures or even liver transplantation may be necessary to address significant liver damage or failure.

The Role of Supplements in Supporting Liver Health

Silybin-phosphatidylcholine is emerging as a key supplement for liver health, combining two highly regarded components known for their benefits to the liver: silybin and phosphatidylcholine. Silybin, derived from silymarin, acts as a potent antioxidant and anti-inflammatory agent, shielding liver cells from damage and promoting their regeneration. On the other hand, phosphatidylcholine plays a role in enhancing liver cell membrane integrity, aiding in fat metabolism to reduce fat accumulation, and boosting the hepatoprotective effects of silybin in treating fatty liver disease.

In addition to the multiple benefits derived from silybin and phosphatidylcholine, the combination of phosphatidylcholine with silybin significantly improves the absorption and bioavailability of silybin compared to traditional silymarin preparations.

Other essential vitamins and minerals that may be helpful for liver health include B-vitamins (B1, B2, B3, B5, B6, and B12), Vitamin E, and Zinc. B vitamins support metabolic health, Vitamin E combats oxidative stress, and Zinc aids liver function and immune health. While clinical evidence suggests their efficacy, it is important to consult healthcare professionals before starting any supplement regimen due to safety considerations and potential interactions with medications.

Conclusion: Responsible Liver Health Management

Early recognition of the symptoms of fatty liver and seeking timely treatment are paramount. Adopting a healthy lifestyle, encompassing a balanced diet and regular exercise, can effectively prevent the onset of fatty liver disease. Supplements like Silybin-phosphatidylcholine, along with B-vitamins, Vitamin E, and Zinc, may offer valuable support under professional guidance. Engaging in regular health check-ups to monitor liver function can also be instrumental in early detection and management.

Livervitan: Liver Food Supplement

Livervitan Food Supplement Capsules are formulated with ingredients to support liver health including Silybin-Phosphatidylcholine, B vitamins, vitamin E, and Zinc. Livervitan incorporates Silymarin or Milk Thistle extract, recognized for its antioxidant properties and liver-protecting activities. Livervitan combines the benefits of Silybin with B-vitamins, Vitamin E, and Zinc, enhancing its support for liver function.

References

Department of Health & Human Services. (2007, November 28). Liver – fatty liver disease. Better Health Channel. https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/liver-fatty-liver-disease#symptoms-of-fatty-liver-disease 

Fatty liver symptoms: Identifying the warning signs. Heritage Hospitals. (2024, January 4). https://heritagehospitals.com/blog/fatty-liver-symptoms/ 

Hallsworth, K., & Adams, L. A. (2019). Lifestyle modification in NAFLD/NASH: Facts and figures. JHEP reports : innovation in hepatology, 1(6), 468–479

Henderson, D. R., & McGrattan, D. J. (2020, October 8). Fatty liver disease: Causes and how to get rid of it. Netdoctor. https://www.netdoctor.co.uk/healthy-living/a3037/fatty-liver-disease/