Hello dear readers! Have you ever experienced the feeling that your brain is tired of working and your memory is starting to fail? I assure you: most people on the planet deal with these kinds of feelings. Of course, overwork, the influence of megacities, chronic diseases, stress, simple aging, with which the body struggles with the help of nutrients, is to blame for everything. As a result, our brain simply does not always have enough vitamins and minerals, since the saturation of food with vitamins and minerals, as you know, leaves much to be desired. And it takes a couple of weeks to drink a complex of vitamins and minerals, and everything is improving. Let's take a look together which vitamins are best for improving brain function and memory.
What vitamins does the brain need?
The brain is the main organ of our body responsible for regulating the work 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 work of the central nervous system. The so-called organic compounds of various chemical nature. They are found in food and together with them enter the body. Our body produces some of them on its own. But due to low immunity, low-quality products, these compounds are often lacking in our body. And the brain is the first to react to lack. Memory is disturbed, 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 vitamins for hair), the immune system needs vitamins B, C, vit. D3, the female body needs vit. A, E, group B, after giving birth, a woman also needs her vitamins.
Personally, I am in favor of natural vitamins, in food, in herbs, in extracts, and I have written a lot about this, but sometimes the body needs to be supported by drugs, and at certain times in lifethey are simply necessary.
And in order not to get confused about which products contain which vitamins, read the article "choose vitamins in food by color".
Children especially need a regular intake of vitamins. Their bodies grow rapidly and they need nutrients to build new cells. To compensate for the lack of vitamin compounds, doctors recommend drinking pharmaceutical preparations with synthetic analogues.
Of the many beneficial compounds for the body, pay attention to the following substances that are vital for normal brain function.
Beta-carotene and vitamin A
Beta-carotene is a compound that is converted into vitamin A under the influence of a coloring pigment. The substance improves memory, vision, protects the brain from negative influences. The connection avoids the degeneration of thought.
Vitamins of group B
The group includes various vitamin compounds that are useful for both 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 aging of the brain by providing oxygen to the tissues. With a lack of vitamin B1, depression, weakness, and fatigue develop.
- B2 (riboflavin).The compound provides energy to the body, stimulates the active work of the brain. If the vitamin is not enough, you feel fatigue.
- B3 (nicotinic acid).The substance is necessary for the synthesis of enzymes. The compound helps the body produce energy, provides it to the brain.
- B5 (pantothenic acid).The vitamin is very unstable, it 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 thinking ability and prevents depression. To provide the body with this substance, it is better to take vitamin preparations.
- B9 (folic acid).The vitamin is responsible for memory, the 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 central nervous system of the fetus.
- B12 (cyanocobalamin).The substance ensures the transition of the body from sleep to wakefulness and vice versa. Linkage is also closely related to short-term memory. With a shortage of B12, a 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. Protects the nervous system from diseases, including oncology, and stimulates the cardiovascular system. With the lack of calciferol, cognitive decline 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, a child's body receives lecithin from breast milk. The development of speech, social adaptation and performance of the baby depend on the amount of phospholipids received. Lecithin helps the adult to maintain efficiency, to feel less tired. More information about lecithin and what foods contain it.
Omega-3 fatty acids
These compounds, found in fish, nut and seed oils, are literally brain food. They speed up reactions, 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 maintain brain function, 5 g of the substance are sufficient.
L-tyrosine
An amino acid found in muscle tissue. Provides the synthesis of epinephrine and norepinephrine, the neurotransmitter dopamine. Supplementation with this substance is indicated for people with mental work. Improves concentration, increases fatigue threshold.
L-carnitine
Another amino acid that improves memory and brain activity. By taking the supplement regularly, you can activate your brain, eliminate chronic fatigue, and increase efficiency.
Signs of vitamin deficiency
Several factors can damage brain cells. They recover gradually, but with age, poor diet, illness, and stress, the process slows down. The lack of vitamins to build cells and ensure the basic functions of the central nervous system affects the functioning of the brain:
- depression develops, anxiety, aggression, mood swings appear;
- memory is degraded;
- coordination is disturbed;
- sleep is disturbed;
- apathy, fatigue appears;
- has headaches;
- appears distraction, difficulty concentrating;
- the thought 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 better to consult a doctor, since an allergic reaction or other reactions are possible against the background of existing pathologies.