We all forget things sometimes — names, grocery lists, where we left the keys. But researchers say there might be a simple way to support your memory over time. A new study suggests that one specific B vitamin could make a surprisingly big difference for your brain.
A closer look at B vitamins
B vitamins have long been known for their role in energy and metabolism, but scientists are discovering that they may also help protect the brain as we age.
The vitamin that stands out
Among all the B vitamins, riboflavin — also called vitamin B2 — drew the most attention. Researchers found that people who consumed more of it had a significantly lower risk of serious dementia.
What the study found
In a large, long-term Japanese study, participants with the highest riboflavin intake had up to a 49% lower risk of developing disabling dementia compared with those who consumed the least.
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How the research was done
More than 4,000 adults between 40 and 69 years old were followed for over 15 years. Trained dietitians recorded their food intake, and researchers later matched those records with national dementia data.
The other nutrients that helped
Folate (vitamin B9) and vitamin B6 also appeared to protect brain health, lowering dementia risk by roughly 20%. Vitamin B12, however, showed no strong link in this study.
Why riboflavin matters
Riboflavin helps regulate homocysteine, a compound connected to both heart and brain function. High homocysteine levels have been tied to faster cognitive decline, so keeping them in check may benefit long-term memory.
It’s about diet, not pills
The researchers only looked at vitamins from food, not supplements. That means the findings highlight the value of getting nutrients naturally rather than relying on tablets or capsules.
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Where to find it
Riboflavin is easy to get from common foods like milk, yogurt, eggs, lean meat, fish, spinach, mushrooms, and almonds — simple ingredients most people already have in their kitchen.
Easy ways to add it to your diet
You can increase your intake by blending yogurt and banana into a smoothie, tossing mushrooms into a stir-fry, or adding a handful of spinach to your morning omelet.
Beyond B2: the brain-healthy pattern
Experts say it’s not about a single vitamin but an overall eating style that matters — one rich in whole grains, vegetables, beans, and lean protein, all of which deliver essential B vitamins.
What this means for you
No one food can prevent dementia, but eating vitamin-rich foods regularly could help support brain function and slow cognitive decline over time.
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The bottom line
Riboflavin might not be a miracle nutrient, but it’s another reason to appreciate the power of everyday meals. What you eat today can make a real difference for your brain in the years to come.
The article is based on information from The European Journal of Clinical Nutrition and EatingWell
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