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Longevity Atlas
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B-complex (folate, B6)

If homocysteine is above 12 µmol/l, B vitamins slowed brain atrophy — no added benefit otherwise.

3/5Estimated monthly cost: ≈ 5 €
Dose

Folate 400–800 µg (methylfolate), B6 10–20 mg, B12 500 µg — only guided by measured homocysteine.

Timing

Morning, with food.

⚠ Cautions

B6 above 50 mg long-term is neurotoxic. High-dose folic acid (not methylfolate) can mask B12 deficiency.

What it is

Folate, B6 and B12 are cofactors of the methylation cycle; without them homocysteine rises, damaging vessels and brain.

What the evidence shows

VITACOG (2 years): 30–50% slower brain shrinkage in mild cognitive impairment with high homocysteine. In the general population, large B-vitamin RCTs did not reduce heart attacks.

Goals

Brain, memoryHeart, blood sugar

Sources

  1. Smith AD et al. VITACOG – B vitamins and brain atrophy. PLoS ONE (2010) ↗
  2. Smith AD, Refsum H. Homocysteine, B vitamins, and cognitive impairment. Annu Rev Nutr (2016) ↗

Last reviewed: 6 September 2026

This site is educational and does not replace medical advice. Start any supplement or drug only after consulting a doctor or pharmacist.