B6, B9 (folate), and B12
These vitamins are crucial for brain function and mental clarity. They help regulate homocysteine—a chemical in your blood that, when too high, is linked to brain shrinkage and memory problems.
What the research says:
A 2010 Oxford study found that seniors with mild memory issues had slower brain shrinkage when given B vitamins daily for 2 years. That’s a big deal.
Where to find them:
B6: Poultry, fish, bananas, potatoes
B9: Leafy greens, beans, fortified cereals
B12: Eggs, meat, dairy, fortified plant milk
Who might need extra:
Vegans, vegetarians, and older adults often have low B12 levels.
