Hello dear readers! Have you ever had the feeling that your brain is tired of working and your memory is starting to fail? I assure you: most people on the planet face such feelings. Of course, overwork, the influence of megacities, chronic diseases, stress, simply aging, with which the body struggles with the help of nutrients, is the cause of everything. As a result, our brains simply don't always have enough vitamins and minerals, as saturating food with vitamins and minerals, as you know, leaves a lot to be desired. And it takes a couple of weeks to drink a vitamin and mineral complex, and everything is getting better. Let's take a look together at which vitamins are best for improving brain function and memory.
What vitamins does the brain need?
The brain is the main organ in our body responsible for regulating the work of all organs and systems. Due to stress, malnutrition, diseases, 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 by itself. But due to the reduced immunity and low-quality products, these compounds are often lacking in our body. And the brain is the first to react to the lack. Memory is upset, 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 of group 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 moments in life they are simply needed.
And in order not to get confused about which products contain which vitamins, read the article "We choose vitamins in products by color".
Children particularly need regular intake of vitamins. Their bodies grow rapidly and require nutrients to build new cells. To compensate for the lack of vitamin compounds, doctors recommend drinking pharmaceutical preparations with synthetic analogues.
Among 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 prevents the degeneration of thought.
Vitamins of group B
The group includes a number of vitamin compounds useful for both adults and children. They are powerful antioxidants. If they are not enough in the body, the 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 the memory the most. The compound prevents brain aging by delivering 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, fatigue is felt.
- B3 (nicotinic acid).The substance is required for the synthesis of enzymes. The compound helps the body produce energy, supplies it to the brain.
- B5 (pantothenic acid).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 the ability to think, 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 passage of the body from sleep to wakefulness and vice versa. The link is also closely related to short-term memory. With a B12 deficiency, adaptation appears difficult when changing the time zone.
Vitamin C
We know ascorbic acid as a substance for activating the immune system. But the substance relieves mental tension, it is recommended for fatigue. Furthermore, 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 a 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 down 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 baby's body receives lecithin from breast milk. The child's speech development, social adaptation and performance depend on the amount of phospholipid received. Lecithin helps an adult to maintain efficiency, to feel less tired. Learn more about lecithin and the foods that contain it.
Omega-3 fatty acids
These compounds, found in fish, nut and seed oils, are literally food for thought. 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 a good memory and analytical thinking. To maintain brain function, 5 g of the substance is enough.
L-tyrosine
An amino acid found in muscle tissue. Provides the synthesis of adrenaline and norepinephrine, the neurotransmitter dopamine. Supplementation with this substance is indicated for people with mental work. Improve concentration, increase 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 for cell building and for ensuring the basic functions of the central nervous system affects the functioning of the brain:
- depression develops, anxiety, aggression, mood swings appear;
- memory degrades;
- coordination is impaired;
- sleep is disturbed;
- apathy, fatigue appears;
- has a headache;
- Distraction appears, difficulty concentrating;
- the thought process slows down;
- weight loss, appetite;
- children have problems with studies, increased fatigue.
Vitamin deficiencies can hide more serious diseases. 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.