Greetings dear readers! Have you ever felt the feeling that your brain is tired of work and your memory is starting to deteriorate? I can assure you: most people on the planet face such feelings. Of course, overwork, megacities, chronic diseases, stress, simply the effects of aging that the body fights with nutrients, are to blame for everything. As a result, our brains simply don’t always have enough vitamins and minerals, as the saturation of foods with vitamins and minerals, as you know, leaves a lot to be desired. It takes a couple of weeks for a vitamin and mineral complex and everything improves. Let’s explore together which are the best vitamins to improve brain function and memory.
What vitamins does the brain need?
The brain is the main organ of our body that is responsible for regulating the work of all organs and systems. Due to stress, malnutrition, diseases, hormonal imbalances, its efficiency decreases.
Vitamins play an important role in the work of the central nervous system. So-called organic compounds of different chemical nature. They are found in foods and enter the body with them. Our bodies produce some on their own. But due to decreased immunity, low quality products, these compounds are often missing from our bodies. And the brain is the first to respond to the deficiency. Memory is upset, concentration decreases. Every system or organ in the body needs more biological substances, vitamins, and minerals than others. For example, hair needs biotin, zinc, selenium (I wrote about vitamins in hair), the immune system needs vitamins B, C, vitamins. D3, vit for the female body. Groups A, E, B, a woman also needs vitamins after giving birth.
Personally, I support natural vitamins in foods, herbs, extracts, and I’ve written a lot about it, but sometimes the body needs to be supported with medications and they simply need them at certain moments in life.
And so as not to confuse which products contain which vitamins, read the article "Choose vitamins in foods by color. "
Children especially need regular vitamin intake. Their bodies are growing fast and they need nutrients to build new cells. To make up for the lack of vitamin compounds, doctors advise you to take medicines with synthetic analogues.
Of the many compounds that are beneficial to the body, pay attention to the following substances that are vital to the normal functioning of the brain.
Beta-carotene and vitamin A
Beta-carotene is a compound that is converted to vitamin A by a coloring pigment. The substance improves memory, vision, protects the brain from negative effects. The relationship prevents the degeneration of thinking.
Group B vitamins
The group contains a number of vitamins that are beneficial for both adults and children. Strong antioxidants. If these are not enough in the body, the neurotransmitters are destroyed. Each type of vitamin affects the brain in its own way:
- B1 (thiamine).Much of the substance is found in the brain and central nervous system. This affects memory the most. The compound prevents the brain from aging by delivering oxygen to the tissues. Lack of vitamin B1 causes depression, weakness and fatigue.
- B2 (riboflavin).The compound energizes the body, stimulates the active work of the brain. If the vitamin is not enough, you will feel tired.
- B3 (nicotinic acid).The substance is required for the synthesis of enzymes. The compound helps the body produce energy, providing it to the brain.
- B5 (pantothenic acid).The vitamin is very unstable and dies quickly during cooking. The connection is responsible for long-term memory, the transfer of information between brain cells. The compound protects the brain from the effects of nicotine and alcohol.
- B6 (pyridoxine).Relationship improves thinking ability, prevents depression. It is better to take vitamin supplements to supply the body with this substance.
- B9 (folic acid).The vitamin is responsible for memory, for the normal functioning of the nervous system, it gives strength. The compound helps pregnant women to live a healthy baby as it is necessary for the development of the fetal central nervous system.
- B12 (cyanocobalamin).The substance ensures the transition of the body from sleep to wakefulness and vice versa. Binding is also closely related to short-term memory. Due to the lack of B12, difficult adaptation appears when changing the time zone.
Vitamin C
Ascorbic acid is known to activate the immune system. But the substance relieves mental stress, it is recommended in case of fatigue. In addition, ascorbic acid acts as an antioxidant to protect the brain from aging.
Vitamin D
In addition to improving the condition of the skeletal system, vitamin D or calciferol is needed to improve mood and memory. It protects the nervous system from disease, including oncology, and stimulates the cardiovascular system. In the absence of calciferol, cognitive impairment occurs. Learn more about vitamin D and the foods it contains.
Vitamin K
Vicasol or vitamin K is used to speed up the brain, slow the aging of brain cells and prevent Alzheimer's disease. The compound improves cognitive performance.
Lecithin
This is the name of a phospholipid that stimulates the nervous system. In the presence of vitamin B5, it is converted to acetylcholine, a neurotransmitter responsible for transmitting nerve impulses.
In the first years of life, a child's body receives lecithin from breast milk. Speech development, social adaptation, and baby development depend on the amount of phospholipid received. Lecithin helps an adult maintain effectiveness, feeling less tired. Learn more about lecithin and foods that contain it.
Omega-3 fatty acids
These compounds found in fish oils, nuts and seeds literally mean brain food. They speed up reaction time, improve memory and help maintain mental purity.
Creatine
Nitrogen-containing amino acid accelerates cell regeneration. It plays an energy-saving role, provides good memory and analytical thinking. 5 g of substance is enough to maintain brain function.
L-tyrosine
An amino acid found in muscle tissue. It provides the synthesis of adrenaline and noradrenaline, the neurotransmitter dopamine. Supplementation with this material is recommended for people doing mental work. Improves concentration, increases fatigue threshold.
L-carnitine
Another amino acid that improves memory and brain activity. Taking the supplement regularly can activate the brain, eliminate chronic fatigue and increase efficiency.
Signs of vitamin deficiency
There are several factors that can damage brain cells. They recover gradually, but as they age, the process slows down due to poor nutrition, illness and stress. Lack of vitamins needed to build cells and provide basic functions of the central nervous system affects brain function:
- depression develops, anxiety, aggression, mood swings appear;
- memory deterioration;
- coordination aborted;
- sleep disturbance;
- apathy, fatigue appears;
- have a headache;
- appears absence, concentration difficulties;
- slows down the thought process;
- weight loss, appetite;
- children have problems with studies, increased fatigue.
Vitamin deficiency can hide more serious illnesses. It is better to consult a doctor before taking it, as an allergic reaction or other reaction is possible in the background of existing pathologies.