Vegan Diets: Memory Loss Side Effect Or Myth?

There is evidence to suggest that a vegan diet may be beneficial in preventing neurodegenerative disorders, such as Alzheimer's disease, and improving cognitive function. However, there is also evidence to suggest that a vegan diet may cause vitamin B12 deficiency, which has been linked to memory loss. Therefore, it is important for vegans to ensure they are getting enough B12, either through supplements or B12-fortified foods.

The vegan diet is linked to lower levels of DHA, which is an omega-3 fatty acid that plays a role in brain health

However, it is important to note that there are algae-based vegan omega-3 supplements available that can help vegans increase their DHA levels. These supplements have been shown to be just as effective as fish oil, which is a common source of omega-3 for non-vegans. Therefore, while vegans may be at risk of lower DHA levels, there are ways to supplement their diet to ensure adequate intake.

Vegans may be at risk of vitamin B12 deficiency, which is linked to memory loss

Vitamin B12 is an essential vitamin that plays a vital role in the health of the brain and nervous system. It is necessary for the proper development and initial myelination of the central nervous system, as well as the maintenance of the myelin sheath. A vitamin B12 deficiency may result in a decreased synthesis of methionine and S-adenosylmethionine, adversely affecting methylation reactions, which play an essential role in the metabolism of myelin sheath components.

A vitamin B12 deficiency can lead to progressive axonal demyelination and an increased rate of cerebral atrophy in the elderly. An elevated homocysteine concentration is considered a sensitive metabolic marker for a vitamin B12 deficiency and is closely linked to an increased risk of Alzheimer's disease. Clinical trials have found that lowering homocysteine levels with B vitamins treatment slows down the rate of brain atrophy and cognitive decline in people with mild cognitive impairment with high homocysteine levels.

Vegans tend to have lower B12 levels than non-vegans. This is because animal foods naturally contain some B12, and vegans do not eat those foods. However, this issue with vitamin B12 is easily prevented. Supplemental B12 is shown to be effective in raising B12 levels and avoiding deficiency. The B12 in vitamin supplements and injections is derived from bacteria—not animals—so it is safe for vegans.

Vegans who regularly supplement with cobalamin have similar serum cobalamin levels to non-vegans. Most vegans are aware of the risk of a vitamin B12 deficiency associated with their diet, and vitamin B12 is one of the most commonly taken supplements.

Vegans may be at risk of iodine deficiency, which is linked to brain development and cognitive performance

Therefore, getting enough iodine can help prevent brain fog. Iodine is plentiful in the diet in most developed countries. In America, iodine is added to table salt to increase its general supply. If you just use iodized table salt on your food, that is likely enough. You can also get iodine from seaweed. It can be healthier than getting it from iodized salt because, well, getting too much salt isn’t healthy. However, you should take caution that you don’t get too much iodine from seaweed. Some seaweeds, like kelp, can quickly give you too much. And too much can be just as bad as not enough. So if you’re getting iodine from seaweed, look into the specific serving sizes!

Iodine can also be found in vitamins and supplements. Future Kind has a vegan iodine supplement that I’d recommend if you worry you could be low on this nutrient.

The vegan diet is linked to lower levels of choline, which is linked to cognitive performance

Choline is an essential nutrient that is critical to our body's health. It is not a vitamin or a mineral but is similar to B-vitamins. Choline is predominantly found in meat, dairy, and eggs and is therefore deficient in vegan diets. Choline is critical to brain function and memory, and adequate choline intake may support cognitive benefits, sharper memories, and information processing speed.

Choline is produced by the liver but the amount produced is not enough to meet the body's needs. As a result, vegans and vegetarians get even less choline and are at a higher risk of choline deficiency. Choline deficiency can lead to muscle and liver damage and nonalcoholic fatty liver disease. Even low choline levels that don't reach deficiency could lead to negative health consequences like a lower quality of brain function, which presents with symptoms including brain fog, poor recall, and poor processing speed.

Vegan diets can be planned carefully to avoid choline deficiency by including plant-based foods high in choline such as soybeans, quinoa, broccoli, brussel sprouts, cabbage, peanuts, and nuts. Choline supplements are also an effective way to ensure adequate intake.

The vegan diet is linked to lower levels of vitamin D, which is linked to brain health

Vitamin D is a vital nutrient for the human body, and its deficiency can lead to several health issues, including brain-related problems. Research has shown that vitamin D plays a crucial role in maintaining brain health and cognitive function. A deficiency in vitamin D has been associated with an increased risk of Alzheimer's disease and other forms of dementia.

The vegan diet, being plant-based, often results in lower vitamin D intake compared to diets that include animal products. This is because animal-based foods are the major dietary sources of vitamin D. However, vegans can obtain vitamin D from other sources, such as fortified foods like plant milk, tofu, and orange juice, as well as through sun exposure. Additionally, vegans can take vitamin D supplements, which are available in vegan-friendly forms derived from plants or lichen.

While the vegan diet may be associated with lower vitamin D intake, it is important to note that vitamin D deficiency is not unique to vegans. Vitamin D deficiency is prevalent in the general population, and it affects individuals following various dietary patterns.

To maintain optimal brain health, it is essential for vegans to ensure adequate vitamin D intake. This can be achieved through a combination of dietary sources, sun exposure, and supplementation. By doing so, vegans can reap the benefits of a plant-based diet while also supporting their brain health.

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