Neurotransmitters are the keys to the transmission of memories in the brain. Part of the constituent material that comprise neurotransmitters are vitamins, particularly those in the “B” group.

A group of researchers in the Netherlands decided to see what would happen if they added Vitamin B₆ to the diets of healthy older men. First the men were given a mental test that included things such as being able to remember different objects flashed on a screen and the names and occupations of people in a list. Then one group took 20 milligrams of B₆ a day, while the others took placebos (blank pills).

At the end of three months, the men were tested again. The memories of those in the vitamin B₆ group showed “modest but significant” gains, especially in long-term memory. The researchers believe that Vitamin B₆ helps create dopamine, serotonin and norepinephrine.

(Selhub J, Bagley LC, Miller J, Rosenberg IH. B vitamins, homocysteine, and neurocognitive function in the elderly. Am J Clin Nutr. 2000;71(2):614S-620S).

A deficiency in Vitamin B₁₂ has also been identified as a factor in memory loss. Yet, nearly one-third of people over age 60 can’t extract the vitamin B₁₂ they need from what they eat. That’s because their stomachs no longer secrete enough gastric acid, the stuff that breaks down food and helps turn it into fuel for your brain and body. Doctors who suspect vitamin B₁₂ deficiencies in people with memory problems give them B₁₂ shots, thus bypassing the faltering digestive system.

Eating small portions of dairy products or animal protein gives you enough Vitamin B_{12 .} Virtually all animal products, such as milk, cheeses, yogurt and lean beef, contain vitamin B₁₂. The Daily Value for B₁₂ is six micrograms.