Hello dear readers! Have you ever experienced the feeling that your brain is tired of working, and your memory starts to fail? I assure you that most people on the planet experience such feelings. Of course, overwork, the effects of megacities, chronic diseases, stress, just aging, with which the body struggles with the help of nutrients, are to blame for everything. As a result, our brains do not always have enough vitamins and minerals, because saturating 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 goes better. Let’s discuss 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, which is responsible for regulating the work of all organs and systems. Due to stress, malnutrition, diseases, hormonal imbalances, the efficiency of its functioning decreases.
Vitamins play an important role in the functioning of the central nervous system. It is the name of organic compounds of various chemical nature. They are found in food and enter the body with them. Our bodies produce some of them themselves. But due to reduced immunity, low quality products, these compounds are often lacking in our body. And the brain is the first to respond to lack. Memory is impaired, concentration decreases. Each system or organ of the body needs certain biological substances, vitamins, and minerals more than others. For example, hair needs biotin, zinc, selenium (I wrote about hair vitamins), immune system - vitamins B, C, vit. D3, a woman's body needs wit. A, E, B group, a woman also needs her vitamins after giving birth.
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 the support of pharmaceuticals and at certain moments in life they are just essential.
And in order not to be confused about which products contain which vitamins, read the article "Select vitamins in food by color".
Children especially need regular intake of vitamins. Their bodies grow rapidly and need nutrients to form new cells. To compensate for the lack of vitamin compounds, doctors recommend to take pharmaceutical drugs with synthetic analogues.
From the many beneficial compounds in 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 by the action of the coloring pigment. The substance improves memory, vision, protects the brain from negative influences. Feedback prevents the degeneration of thinking.
B group vitamins
Thegroup includes a number of vitamin compounds that are beneficial 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 has a unique effect on the brain:
- B1 (thiamine).Most of the substance is found in the brain and central nervous system. This has the greatest impact on memory. The compound prevents the brain from aging by supplying tissues with oxygen. Depression, weakness and fatigue develop when vitamin B1 is deficient.
- B2 (riboflavin).The compound provides energy to the body, stimulates the active work of the brain. If the vitamin is not enough, you will feel tired.
- B3 (nicotinic acid).A substance required for the synthesis of enzymes. The compound helps the body produce energy, providing it to the brain.
- B5 (pantothenic acid).Vitamin is very unstable, it destroys quickly during preparation. Communication is responsible for long-term memory, the transmission of information between brain cells. The compound protects the brain from the effects of nicotine and alcohol.
- B6 (pyridoxine).Feedback improves thinking skills, prevents depression. It is best to take vitamin supplements to provide the body with this substance.
- B9 (folic acid).Vitamin is responsible for memory, normal functioning of the nervous system, gives energy. The compound helps pregnant women to give birth to a healthy baby as it is needed for the formation of the fetal central nervous system.
- B12 (cyanocobalamin). The substance provides the body with the transition from sleep to wakefulness and vice versa. The connection is also closely related to short-term memory. With B12 deficiency, difficult adaptation occurs when changing the time zone.
Vitamin C
We know ascorbic acid as a substance to activate the immune system. But the substance relieves mental stress, it is recommended in case of fatigue. Also, 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 are needed to improve mood and memory. It protects the nervous system from diseases, including oncology, and stimulates the cardiovascular system. With calciferol deficiency, cognitive impairment occurs. Learn more about vitamin D and the foods it contains.
Vitamin K
Vikasol, or Vitamin K is used to accelerate 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 converted to acetylcholine, the neurotransmitter responsible for the neurotransmitter.
In the first years of life, the baby's body receives lecithin from breast milk. Speech development, social adaptation, and child action depend on the amount of phospholipids taken. Lecithin helps adolescents maintain efficiency, feeling less tired. Learn more about lecithin and which foods contain it.
Omega-3 fatty acids
These compounds found in fish oils, nuts and seeds are actually brain food. They speed up the reaction time, improve memory and help maintain mental clarity.
Creatine
Nitrogen-containing amino acidaccelerates cell regeneration. It acts as an energy saver, providing good memory and analytical thinking. 5 g of substance is enough to maintain brain function.
L-tyrosine
An amino acid found in muscle tissue. It provides the synthesis of adrenaline and norepinephrine, the neurotransmitter dopamine. Supplements related to this substance are indicated for people with mental work. It improves concentration, increases the threshold of fatigue.
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
A number of factors can damage brain cells. They gradually recover, but with age, during malnutrition, disease and stress, the process slows down. Lack of vitamins to build cells and provide basic functions of the central nervous system affects the work of the brain:
- Depression develops, anxiety, aggression, mood swings occur;
- Memory is degraded;
- coordination is broken;
- sleep is disturbed;
- apathy, fatigue occurs;
- has a headache;
- distraction, difficulty concentrating;
- The thought process will slow down;
- weight loss, appetite;
- Children have learning difficulties, increased fatigue.
Lack of vitamins can hide more serious diseases. It is best to consult a doctor before taking it, as an allergic reaction or other reactions are possible against the background of existing pathologies.