B vitamins are a group of water-soluble vitamins that play essential roles in various bodily functions. The B vitamins are critical for metabolism, energy production, and maintaining a healthy nervous system. Additionally, they are necessary for maintaining healthy skin, eyes, and hair. B vitamins are vital for maintaining good health and well-being, especially as we age. In this article, we will explore the role of B vitamins in anti-aging.

Vitamin B6, also known as pyridoxine, is a coenzyme that is involved in many enzymatic reactions in the body. Pyridoxine is necessary for amino acid metabolism, neurotransmitter synthesis, and the synthesis of haemoglobin, the protein in red blood cells that carries oxygen. Additionally, it is essential for maintaining a healthy immune system and nervous system. Research has shown that B6 may be beneficial in reducing the risk of cardiovascular disease and cognitive decline.1-3 For example, a study looked at whether eating foods with vitamin B6 can help prevent heart disease in Koreans. The researchers studied 9,142 people between the ages of 40-69 who did not have heart disease or cancer at the beginning of the study. They asked participants about their diets and followed up with them every two years to see if they developed heart disease. They found that men who ate more vitamin B6 had a lower risk of heart disease (44% lower risk). There was no clear association found in women.1

Vitamin B12, also known as cobalamin, is essential for healthy red blood cell formation, nerve myelination, neurological function, DNA synthesis, and cell replication. It is only found in animal products, making it essential for vegetarians and vegans to supplement with B12. As we age, our ability to absorb B12 decreases, leading to a deficiency. A deficiency in B12 can cause anaemia, neurological problems, and cognitive decline. Additionally, B12 has been shown to lower homocysteine levels in the blood.4 Homocysteine is an amino acid that can be harmful in high levels, increasing the risk of heart disease, stroke, and cognitive decline. B12 helps convert homocysteine into methionine, a beneficial amino acid.

Folic acid, or vitamin B9, is essential for DNA synthesis, red blood cell formation, and healthy fetal development during pregnancy. Additionally, it has been shown to be beneficial in preventing neural tube defects in developing fetuses.5

Research has also shown that folic acid supplementation may reduce the risk of age-related cognitive decline. For example, a randomized controlled trial was conducted with 900 adults aged 60-74 years with elevated psychological distress to determine if oral folic acid (FA) + vitamin B-12 supplementation prevented cognitive decline. The intervention lasted for 2 years and was delivered through mail and phone calls. The main outcome measures were changes in cognitive functioning at 12 and 24 months. Results showed that FA + vitamin B-12 supplementation improved total and immediate, as well as delayed recall scores of the Telephone Interview at 24 months, compared to placebo. However, no significant changes were observed in other areas such as orientation, attention, semantic memory, processing speed, or informant reports. The study concluded that long-term supplementation of oral FA + vitamin B-12 can improve cognitive functioning, particularly in memory performance after 24 months.6

B vitamins work synergistically to maintain good health and well-being. They are critical for energy production, metabolism, and maintaining a healthy nervous system. Additionally, B vitamins may help prevent cognitive decline, cardiovascular disease, and anaemia. As we age, our ability to absorb B vitamins decreases, making supplementation essential for maintaining good health and well-being.7

In conclusion, B vitamins play essential roles in various bodily functions, making them critical for maintaining good health and well-being, especially as we age. Research has shown that B vitamins may help prevent cognitive decline, cardiovascular disease, and anaemia. Supplementation with B vitamins may be beneficial for those who are deficient or have an increased need due to aging.

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1. Jeon J, Park K. Dietary vitamin B6 intake associated with a decreased risk of cardiovascular disease: A prospective cohort study. Nutrients. 2019 Jun 29;11(7):1484.
2. Kumrungsee T, Zhang P, Yanaka N, Suda T, Kato N. Emerging cardioprotective mechanisms of vitamin B6: a narrative review. European Journal of Nutrition. 2022 Mar;61(2):605-13.
3. Palacios N, Scott T, Sahasrabudhe N, Gao X, Tucker KL. Lower plasma vitamin B-6 is associated with 2-year cognitive decline in the Boston Puerto Rican Health Study. The Journal of nutrition. 2019 Apr 1;149(4):635-41.
4. Ryan-Harshman M, Aldoori W. Vitamin B12 and health. Canadian Family Physician. 2008 Apr 1;54(4):536-41.
5. Greenberg JA, Bell SJ, Guan Y, Yu YH. Folic acid supplementation and pregnancy: more than just neural tube defect prevention. Reviews in Obstetrics and Gynecology. 2011;4(2):52.
6. Walker JG, Batterham PJ, Mackinnon AJ, Jorm AF, Hickie I, Fenech M, Kljakovic M, Crisp D, Christensen H. Oral folic acid and vitamin B-12 supplementation to prevent cognitive decline in community-dwelling older adults with depressive symptoms—the Beyond Ageing Project: a randomized controlled trial. The American journal of clinical nutrition. 2012 Jan 1;95(1):194-203.
7. Mikkelsen K, Apostolopoulos V. B vitamins and ageing. Biochemistry and cell biology of ageing: Part I biomedical science. 2018:451-70.