Hello dear readers! Have you ever experienced the feeling that your brain is tired from work and that your memory is starting to fail? I assure you: most people on the planet face such sensations. Of course, it is all the fault of overwork, the impact of megacities, chronic diseases, stress, simple aging, which the body fights with the help of nutrients. As a result, our brain simply does not always have enough vitamins and minerals, because the saturation of food with vitamins and minerals, as you know, leaves much to be desired. And it takes a few weeks to drink the vitamin-mineral complex and everything is getting better. Let's 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, disease, hormonal imbalance, the efficiency of its functioning decreases.
Vitamins play an important role in the work of the central nervous system. So-called organic compounds of different chemical nature. They are found in food and enter the body with them. Some of them are produced by our body itself. But due to reduced immunity, low quality products, these compounds are often lacking in our body. And the brain is the first to react to a deficiency. Memory is disturbed, concentration decreases. 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 wrote about hair vitamins), the immune system needs vitamins B, C, vit. D3, the female body needs vit. A, E, group B, after childbirth, a woman also needs her vitamins.
I personally am for natural vitamins, foods, herbs, extracts and I have written a lot about it, but sometimes the body needs to be supported by pharmacists, and at certain times in life they are simply necessary.
And to avoid confusion about which products contain which vitamins, read the article "choose vitamins in food according to color".
Children especially need regular vitamin intake. Their bodies grow fast and need nutrients to build new cells. To compensate for the lack of vitamin compounds, doctors advise drinking pharmaceutical preparations with synthetic analogues.
Of the many compounds beneficial to 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 to vitamin A under the influence of coloring pigment. The substance improves memory, vision, protects the brain from negative influences. The connection prevents the degeneration of opinions.
B vitamins
The group includes a number of vitamin compounds that are beneficial for both adults and children. They are powerful antioxidants. If there are not enough of them in the body, neurotransmitters are destroyed. Each type of vitamin affects the brain in its own way:
- B1 (thiamine).Most substances are found in the brain and central nervous system. This affects memory the most. The compound prevents the aging of the brain by providing oxygen to the tissues. With vitamin B1 deficiency, depression, weakness and fatigue develop.
- B2 (riboflavin).The compound provides the body with energy, stimulates the active work of the brain. If the vitamin is not enough, you feel tired.
- B3 (nicotinic acid).The substance is required for enzyme synthesis. The compound helps the body produce energy, it 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).Relationship improves the ability to think, prevents depression. To provide this substance to the body, it is better to take vitamin preparations.
- B9 (folic acid).Vitamin is responsible for memory, normal functioning of the nervous system, gives energy. The compound helps pregnant women give birth to a healthy baby, because it is needed 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. The connection is also closely related to short-term memory. With B12 deficiency, difficult adaptation occurs when changing the time zone.
Vitamin C
Ascorbic acid is known as a substance for activating the immune system. But the substance relieves mental stress, it is recommended for 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
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 transmitting nerve impulses.
In the first years of life, the baby's body receives lecithin from breast milk. Speech development, social adaptation, and baby performance depend on the amount of phospholipid received. Lecithin helps an adult maintain efficiency and feel less tired. More information about lecithin and what foods contain it.
Omega-3 fatty acids
These compounds, found in fish oils, nuts and seeds, are literally brain food. They speed up reactions, improve memory and help maintain mental clarity.
Creatine
A nitrogen-containing amino acid accelerates cell regeneration. It plays the role of energy saving, provides good memory and analytical thinking. 5 g of the substance is enough to maintain brain function.
L-tyrosine
An amino acid found in muscle tissue. It enables the synthesis of adrenaline and norepinephrine, the neurotransmitter dopamine. Supplement to this substance is indicated for people with mental work. Improves concentration, increases 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
A number of factors can damage brain cells. They gradually recover, but with age, with poor diet, illness and stress, the process slows down. Lack of vitamins to build cells and ensure the basic functions of the central nervous system affects brain function:
- depression develops, anxiety, aggression, mood swings appear;
- memory is deteriorating;
- is impaired coordination;
- sleep is disturbed;
- apathy, fatigue appears;
- have headaches;
- absence occurs, difficulty concentrating;
- the thought process slows down;
- weight loss, appetite;
- children have learning difficulties, increased fatigue.
Vitamin deficiency can hide more serious illnesses. Before taking, it is better to consult a doctor, as allergic reactions or other reactions in the background of existing pathologies are possible.