Are vegetarians at higher risk for dementia? Some recent discussion on the internet has focused on vitamin B12 and cognitive function in vegetarians over the age of 50.

Vitamin B12 is one of many factors that can affect cognitive function. But what experts know about this vitamin suggests that vegans could actually have a little bit of advantage regarding B12 as they age. This is because vitamin B12 absorption from meat and dairy foods can decrease dramatically with aging. The Institute of Medicine—which establishes nutrient recommendations for Americans—advises those over the age of 50 to use vitamin B12 supplements (chewable or sub-lingual types are best) or foods fortified with this nutrient. Unlike meat and dairy sources of the vitamin, supplemental vitamin B12 is well-absorbed by older people.

But most older omnivores, and even many older lacto-ovo vegetarians, don’t know about this recommendation. Vegans, on the other hand, are generally aware of the need for supplemental B12 in their diets throughout the lifespan. If they are following the guidelines set forth by the vast majority of vegan education groups, they are already using vitamin B12 supplements as they approach their 50s.

It’s true that vitamin B12 deficiency presents a serious threat to cognitive function. So do a number of other dietary factors and there is evidence that vegetarians and vegans are at lower risk. Findings from the Adventist Health Study suggest that increased meat consumption is associated with cognitive decline in old age. Both elevated cholesterol and high blood pressure are also associated with higher risk for dementia. Vegetarians have lower rates of hypertension and lower blood cholesterol than meat-eaters, and vegans have the lowest rates of all groups.

There is no reason to think that vegetarians and vegans who use appropriate vitamin B12 supplements have a higher risk for dementia. There is good reason to think that their risk is lower. If you want to protect your cognitive function as you age, stay active, keep mentally challenged, take vitamin B12 supplements, and avoid animal foods.

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