Hello dear readers! Have you ever experienced the feeling that your brain is tired and your memory starts to decline? I assure you: Most people on earth face this feeling. Of course, overwork, big cities, chronic diseases, stress, just the effects of aging, are all the human body fights against with the help of nutrition. As a result, our brains do not always have enough vitamins and minerals at all, because it is well known that foods rich in vitamins and minerals have many shortcomings. It takes several weeks to drink the vitamin and mineral complex, and everything is getting better. Let us take a look at which vitamin is best for improving brain function and memory.
What vitamins does the brain need?
The brain is the main organ in the human body responsible for regulating the functions of all organs and systems. Due to stress, malnutrition, disease, hormonal imbalance, the effectiveness of its function decreases.
Vitamins play an important role in the central nervous system. So-called organic compounds of various chemical properties. They exist in food and enter the human body with them. Our bodies produce some of them on their own. However, due to reduced immunity and low product quality, our bodies often lack these compounds. The brain is the first person to respond to this lack. Memory is disturbed and concentration drops. Every system or organ of the human body needs certain biological substances, vitamins and minerals more than others. For example, hair needs biotin, zinc, selenium (I wrote about vitamins in hair), immune system-vitamin B, C, vitamins. D3, the female body needs vitamins. In groups A, E, and B, women also need vitamins after delivery.
Personally, I favor the use of natural vitamins in foods, herbs, and extracts, and I have written a lot about them, but sometimes the human body needs the support of drugs, and they are necessary at certain moments of life.
To avoid confusion about which products contain which vitamins, please read the article "Selecting Vitamins in Foods by Color".
Children especially need to take vitamins regularly. Their bodies grow rapidly and need nutrients to build new cells. In order to make up for the deficiency of vitamin compounds, doctors recommend drinking pharmaceutical preparations containing synthetic analogs.
Among the many compounds that are beneficial to the human body, please pay attention to the following substances that are essential for normal brain function.
β-carotene and vitamin A
β-carotene is a compound that is converted into vitamin A under the action of coloring pigments. The substance improves memory, vision, and protects the brain from negative effects. This connection can prevent the degeneration of thinking.
Group B vitamins
This group includes many vitamin compounds that are useful for adults and children. They are powerful antioxidants. If they are insufficient in the body, they will destroy neurotransmitters. Each vitamin affects the brain in its own way:
- B1 (thiamine).Most substances exist in the brain and central nervous system. It has the greatest impact on memory. This compound prevents brain aging by providing oxygen to tissues. Lack of vitamin B1 can cause depression, weakness and fatigue.
- B2 (riboflavin).The connection provides energy for the body and stimulates the active work of the brain. If you don't have enough vitamins, you will feel tired.
- B3 (niacin).This substance is necessary for enzyme synthesis. This compound helps the body produce energy and supplies it to the brain.
- B5 (pantothenic acid).Vitamins are very unstable and will be quickly destroyed during cooking. This connection is responsible for long-term memory, the transmission of information between brain cells. This compound protects the brain from the effects of nicotine and alcohol.
- B6 (pyridol).Connecting can improve thinking skills and prevent frustration. In order to provide this substance to the body, it is best to take vitamin preparations.
- B9 (folate).Vitamins are responsible for memory, the normal function of the nervous system, and vitality. This compound can help pregnant women give birth to healthy babies because it is necessary for the formation of the fetal central nervous system.
- B12 (cyanocobalamin).This substance can ensure the human body to transition from sleep to wakefulness, and vice versa. Bonding is also closely related to short-term memory. Due to the lack of B12, it will be difficult to adapt when changing the time zone.
Vitamin C
We know that ascorbic acid is a substance that activates the immune system. However, the substance can relieve mental stress and is recommended for fatigue. In addition, ascorbic acid is an antioxidant that can protect the brain from aging.
Vitamin D
In addition to improving the condition of the skeletal system, vitamin D or calciferol is also needed to improve mood and memory. It can protect the nervous system from diseases including tumors and stimulate the cardiovascular system. Due to lack of calciferol, cognitive impairment can occur. Learn more about vitamin D and the foods it contains.
Vitamin K
Vicasol or vitamin K is used to accelerate the brain, slow down the aging of brain cells and prevent Alzheimer's disease. The compound can improve cognitive ability.
Lecithin
This is the name of the phospholipid that stimulates the nervous system. In the presence of vitamin B5, it is converted into acetylcholine, a neurotransmitter responsible for the transmission of nerve impulses.
In the first few years of life, a child's body absorbs lecithin from breast milk. The development of speech, social adaptability and infant performance depend on the amount of phospholipids received. Lecithin can help adults maintain efficiency and reduce fatigue. More information about lecithin and which foods contain lecithin.
Omega-3 fatty acids
These compounds are found in fish oil, nuts and seeds, and are actually food for the brain. They speed up reaction time, improve memory, and help keep the mind clear.
Creatine
Nitrogen-containing amino acids accelerate cell regeneration. It plays a role in energy saving, provides good memory and analytical thinking. In order to maintain brain function, 5 grams of this substance is sufficient.
L-tyrosine
Amino acids found in muscle tissue. It provides the synthesis of epinephrine and norepinephrine (the neurotransmitter dopamine). For mental workers, it is recommended to supplement this substance. It improves concentration and increases fatigue threshold.
L-Carnitine
Another amino acid that can improve memory and brain activity. If you take supplements regularly, you can activate your brain, eliminate chronic fatigue and increase efficiency.
Signs of vitamin deficiency
Many factors can damage brain cells. They recover gradually, but the progress slows down with age, nutrition, illness and stress. The lack of vitamins for building cells and ensuring the basic functions of the central nervous system affects the function of the brain:
- Depression, anxiety, aggressive mood swings appear;
- Memory degradation;
- Coordination interrupt;
- Sleep is disturbed;
- Apathy and fatigue;
- Headache;
- The heart is not a, it is difficult to concentrate;
- The thinking process slows down;
- Weight loss, loss of appetite;
- Children have learning problems and are prone to fatigue.
Vitamin deficiency can mask more serious diseases. Before taking it, it is best to consult a doctor, because allergic reactions or other reactions may occur in the context of existing pathology.