How Higher Levels Of DHA Can Make Your B Vitamins More Effective, According To Research

Our bodies need a wide range of vitamins and minerals in order to thrive, and while many of these are naturally found in varying amounts in the foods we're eating daily, there are others that we may need to be more intentional about in order to reach our goal intake. One group of essential nutrients for keeping the body in tiptop shape are B vitamins—in fact, there are eight of them that contribute to the function of your metabolism, brain, mood, sleep, and more.

So what if we told you there was a way to make your B vitamin complex even more effective? A new analysis1 on a study published in the European Journal of Nutrition has revealed that vitamin B12 and folic acid supplements are actually more beneficial in supporting cognitive health in people who have better DHA status (an omega-3).

To examine the correlation between DHA levels and the brain-support efficacy of B vitamin supplementation, the study analyzed 191 adults aged 65 and older who were provided varying amounts of folic acid, vitamin B12, or a placebo option for two years.

This was tested by administering baseline cognitive tests at the beginning of the study and another exam at the two-year mark. These tests looked at benchmarks for memory recall, speed reading, digit matching, and letter fluency. Alongside these tests, physical health data of the participants was collected as well.

The results revealed that participants who had higher levels of DHA in their bodies experienced a superior nootropic effect (i.e., cognitive protection) from their B vitamin supplement regimen, specifically folic acid and vitamin B12. 

But how does one achieve higher levels of DHA exactly? Well, since our bodies are unable to create DHA in meaningful amounts (i.e., because another omega-3 fat known as ALA can only be converted in minimal amounts to DHA), we must consume it.

The authors of this study acknowledged that a primary limitation of this analysis was that they performed what are known as "post-hoc analyses" (i.e., the research question analyzed was not what the original study design was created to ask, which was the impact of folic acid and B12 supplementation on bone health parameters).

With that said, statistical significance was reached to demonstrate a link between omega-3 DHA status and B vitamin supplements' positive impact on the brain.*

Since meeting your omega-3 needs through fish alone can be hard (and not always dietary compliant), supplementation is often a helpful way to ensure you're taking in these healthy polyunsaturated fats each and every day.

In order to get the most bang for your buck with B vitamins, it would be smart to prioritize omega-3s within your diet and supplementation routine to sharpen your brain and ensure you're supporting the longevity of your cognitive health.*