Hello dear readers! Have you ever had the feeling that your brain is tired of working and your memory starts to fail? I assure you: most people on the planet face these sensations. Of course, overwork, the influence of megacities, chronic diseases, stress, simply aging, with which the body struggles with the help of nutrients, is to blame for everything. As a result, our brain simply doesn't always have enough vitamins and minerals, since saturating food with vitamins and minerals, as you know, leaves a lot to be desired. And it takes a few weeks to drink a complex of vitamins and minerals, and everything is getting better. Let's see together which vitamins are best for improving brain function and memory.
What vitamins does the brain need?
The brain is the main organ in the body responsible for regulating the functioning of all organs and systems. Due to stress, malnutrition, disease, hormonal imbalance, the effectiveness of its functioning decreases.
Vitamins play an important role in the functioning of the central nervous system. This is the name for organic compounds of various chemical natures. They are found in food and enter the body with it. Our bodies produce some of them on their own. But due to low immunity and low quality products, these compounds are often lacking in our bodies. And the brain is the first to react to the lack. The memory is disturbed, the concentration decreases. Each system or organ in the body needs certain biological substances, vitamins and minerals more than others. For example, hair needs biotin, zinc, selenium (I wrote about hair vitamins), the immune system needs group B, C, vit vitamins. D3, the female body needs vit. A, E, group B, after delivery, the woman also needs her vitamins.
Personally, I am in favor of natural vitamins, in foods, herbs, extracts and I have written a lot about it, but sometimes the body needs to be supported by drugs, and at certain times in life they are simply necessary.
And so as not to be confused about which products contain which vitamins, read the article "choose vitamins in foods by color".
Children especially need a regular intake of vitamins. Their bodies grow quickly and need nutrients to build new cells. To make up for the lack of vitamin compounds, doctors advise drinking pharmaceutical preparations with synthetic analogues.
Of the large number of beneficial compounds for the body, pay attention to the following substances that are vital for the normal functioning of the brain.
Beta carotene and vitamin A
Beta-carotene is a compound that is converted to vitamin A under the influence of a dye pigment. The substance improves memory, vision, protects the brain from negative influences. The connection prevents the degeneration of thought.
B vitamins
The group includes several vitamin compounds that are useful for adults and children. They are powerful antioxidants. If they are not enough in the body, neurotransmitters are destroyed. Each type of vitamin affects the brain in its own way:
- B1 (thiamine).Most of the substance is found in the brain and central nervous system. It affects memory more. The compound prevents brain aging by providing oxygen to the tissues. With the lack of vitamin B1, depression, weakness and fatigue arise.
- B2 (riboflavin).The compound provides energy to the body and stimulates the active work of the brain. If the vitamin is not enough, fatigue is felt.
- B3 (nicotinic acid).The substance is necessary for the synthesis of enzymes. The compound helps the body to produce energy, it supplies it to the brain.
- B5 (pantothenic acid).The vitamin is very unstable and is quickly destroyed 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).The connection improves reasoning ability and prevents depression. To supply this substance to the body, it is better to take vitamin preparations.
- B9 (folic acid).The vitamin is responsible for memory, normal functioning of the nervous system, gives vigor. The compound helps pregnant women to give birth to a healthy baby, as it is necessary for the formation of the fetus' central nervous system.
- B12 (cyanocobalamin).The substance guarantees the body's transition from sleep to wakefulness and vice versa. The link is also closely related to short-term memory. With the scarcity of B12, the difficult adaptation appears when changing the time zone.
Vitamin C
We know ascorbic acid as a substance to activate the immune system. But the substance relieves mental tension, it is recommended for fatigue. In addition, ascorbic acid, being an antioxidant, protects 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 diseases, including oncology, and stimulates the cardiovascular system. With the lack 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 transformed into acetylcholine, a neurotransmitter responsible for the transmission of nerve impulses.
In the first years of life, the child's body receives lecithin from breast milk. Speech development, social adaptation and baby performance depend on the amount of phospholipid received. Lecithin helps adults to remain efficient, to feel less tired. More information about lecithin and what foods it contains.
Omega-3 fatty acids
These compounds, found in oils, nuts and fish seeds, are literally food for the brain. They speed up reaction times, improve memory and help maintain mental clarity.
Creatine
Nitrogen-containing amino acid accelerates cell regeneration. It plays an energy-saving role, provides good memory and analytical thinking. To keep the brain functioning, 5 g of the substance is sufficient.
L-tyrosine
An amino acid found in muscle tissue. It provides the synthesis of epinephrine and norepinephrine, the neurotransmitter dopamine. Supplementation with this substance is indicated for people with mental disorders. In addition, it improves concentration, increases the fatigue threshold.
L-carnitine
Another amino acid that improves memory and brain activity. If you take the supplement regularly, you can activate the brain, eliminate chronic fatigue and increase efficiency.
Signs of vitamin deficiency
Several factors can damage brain cells. They recover gradually, but with age, with poor nutrition, illness and stress, the process slows down. The lack of vitamins to build cells and guarantee the basic functions of the central nervous system affects the functioning of the brain:
- development of depression, anxiety, aggression, mood swings appear;
- degrades memory; impaired
- coordination;
- sleep is disturbed;
- apathy, fatigue appears;
- has headaches;
- appears distraction, difficulty concentrating;
- the thinking process slows down;
- weight loss, appetite;
- children have problems with studies, increased fatigue.
Vitamin deficiencies can hide more serious illnesses. Before taking it, it is best to consult a doctor, as an allergic reaction or other reactions are possible in the context of existing pathologies.