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 this planet face such sensations. Of course, overwork, the influence of big cities, chronic diseases, stress, only aging, with which the body struggles with the help of nutrition, is the cause of everything. As a result, our brains do not always have enough vitamins and minerals, because the saturation of food with vitamins and minerals, as you know, leaves a lot to be desired. And it took a few weeks to take the vitamin and mineral complex, and things got 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 our body which is responsible for regulating the work of all organs and systems. Due to stress, malnutrition, disease, hormonal imbalance, the effectiveness of their function decreases.
Vitamins play an important role in the work of the central nervous system. Called organic compounds with various chemical properties. They are found in food and with them enter the body. Our bodies produce it themselves. However due to decreased immunity, low quality products, these compounds are often lacking in our bodies. And the brain is the first to react to that deficiency. Impaired memory, decreased concentration. Every system or organ in the body needs certain biological substances, vitamins and minerals more than others. For example, hair needs biotin, zinc, selenium (I write about vitamins for hair), the immune system - vitamins B, C, vit. D3, a woman's body needs vitamin. A, E, group B, after giving birth a woman also needs her vitamins.
Personally, I love natural vitamins, in food, in herbs, extracts and I have written a lot about this, but sometimes the body needs to be supported by drugs, and at certain times in life they are just needed.
And so as not to get confused about which products contain what vitamins, read the article "choose vitamins in foods by color".
Children desperately need regular vitamin intake. Their bodies grow rapidly and need nutrients to build new cells. To overcome a deficiency in vitamin compounds, doctors recommend taking pharmaceutical preparations with synthetic analogues.
Of the many compounds that are beneficial to the body, consider the following substances that are essential 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. These substances improve memory, vision, protect the brain from negative influences. This relationship prevents deterioration of thought.
Group B Vitamins
This group includes a number of vitamin compounds that are useful for both adults and children. They are powerful antioxidants. If they are not sufficient in the body, neurotransmitters are destroyed. Each type of vitamin affects the brain in its own way:
- B1 (thiamine).Most of the substances found in the brain and central nervous system. This affects memory the most. These compounds prevent brain aging by providing oxygen to the tissues. With vitamin B1 deficiency, depression, weakness and fatigue develop.
- B2 (riboflavin).This compound provides the body with energy, stimulates the active work of the brain. If there are not enough vitamins, you will feel tired.
- B3 (nicotinic acid).This substance is required for enzyme synthesis. The compounds help the body produce energy, providing it to the brain.
- B5 (pantothenic acid).Vitamins are very unstable, they break down quickly when cooked. These relationships are responsible for long-term memory, the transfer of information between brain cells. These compounds protect the brain from the effects of nicotine and alcohol.
- B6 (pyridoxine).Connections improve thinking skills, prevent depression. To provide the body with this substance, it is better to take vitamin preparations.
- B9 (folic acid).Vitamins are responsible for memory, normal functioning of the nervous system, giving strength. These compounds help pregnant women to give birth to healthy babies, because they are needed for the formation of the fetal central nervous system.
- B12 (cyanocobalamin).This substance ensures the body's transition from sleep to wakefulness and vice versa. Bonds are also closely related to short-term memory. With B12 deficiency, difficult adaptations arise when changing time zones.
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, as 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. These compounds improve cognitive performance.
Lecithin
This is the name of a phospholipid that stimulates the nervous system. In the presence of vitamin B5, it is converted into acetylcholine, a neurotransmitter that is responsible for the transmission of nerve impulses.
In the first years of life, the 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 adults to maintain efficiency, to reduce fatigue. More information on lecithin and what foods contain it.
Omega-3 fatty acids
This compound, found in fish oils, nuts and seeds, is literally brain food. They speed up reaction times, improve memory, and help maintain mental clarity.
Kreatina
Amino acids that contain nitrogen accelerate cell regeneration. It plays an energy-saving role, provides good memory and analytical thinking. To maintain brain function, 5 grams of the substance is sufficient.
L-tyrosine
Amino acids found in muscle tissue. It provides the synthesis of adrenaline and norepinephrine, the neurotransmitter dopamine. Supplementation with this substance is indicated for people with mental work. It increases concentration, increases the threshold of fatigue.
L-carnitine
Other amino acids that enhance memory and brain activity. If you take supplements regularly, you can activate your brain, relieve chronic fatigue, and increase your efficiency.
Signs of vitamin deficiency
A number of factors can damage brain cells. They gradually recover, but as they get older, with poor nutrition, illness and stress, the process slows down. Lack of vitamins to build cells and ensure the basic functioning of the central nervous system affects brain function:
- depression develops, anxiety, aggression, mood swings appear;
- memory is down;
- coordination is broken;
- sleep is disturbed;
- apathy, fatigue arises;
- has a headache;
- absence of thoughts arises, difficulty concentrating;
- thought processes slow down;
- weight loss, appetite;
- children with study problems, increased fatigue.
Vitamin deficiency can hide more serious illnesses. Before taking it, it is better to consult a doctor, as allergic or other reactions are possible against the background of existing pathology.