Boost your brain power

By PureWow
Updated: September 26, 2016

There are many factors-from regular exercise to adequate social interaction-that affect cognitive function as you age. But recent studies have found that one vitamin, in particular, is essential for protecting your brain against future memory loss and dementia.

It's B12, people. And it's found in meat, fish, cheese, eggs and milk. You can also find it in supplements and fortified foods, like certain breakfast cereals, grains, and soy products. The latter options are good for vegetarians or vegans, as well as people over the age of 50 (who often have trouble processing enough of the vitamin to reap its health benefits).

So how much B12 do you need? The recommended dose for adults 14 and older is 2.4 micrograms daily and slightly more (2.6 to 2.8 mg) for women who are pregnant or nursing. But you don't really have to worry about overdoing the stuff. It's a water-soluble vitamin, meaning your body will only absorb a small amount of it and excrete the rest. Bottom line: get on it now…before you forget.

This article originally appeared on PureWow.

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