Hello dear readers! Have you ever experienced the feeling that your brain is tired while working, and your memory starts to fail? I assure you: most people on the planet face such sensations. Of course, overload, the impact of sizes, chronic diseases, stress, just aging, with which the body struggles with the help of nutrients, is to blame for everything. As a result, our brains simply do not always have enough vitamins and minerals, as the saturation of foods with vitamins and minerals, as you know, leaves much to be desired. And it takes a few weeks to drink a complex of vitamins and minerals, 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, disease, hormonal imbalance, the effectiveness of its functioning decreases.
Vitamins play an important role in the work of the central nervous system. So called organic compounds of various chemical nature. They are found in food and together with them enter the body. Our body produces some of them on its own. But due to reduced immunity, low quality products, these compounds are often missing in our body. And the brain is the first to react to the absence. Memory is upset, 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 vitamins for hair), the immune system needs vitamins B, C, year. D3, female body needs year. A, E, group B, after childbirth, a woman also needs her vitamins.
Personally, I am pro natural vitamins, in food, in plants, extracts and I have written a lot about it, but sometimes the body needs to be supported by pharmacists, and at certain moments in life they are simply necessary.
And to not be confused about which products contain which vitamins, read the article "choose vitamins in colored foods".
Children especially 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 advise to drink pharmaceutical preparations with synthetic analogues.
Of the many beneficial ingredients for the body, pay attention to the following substances that are vital to the normal functioning of the brain.
Beta Carotene and Vitamin A
Beta-carotene is a compound that is converted to vitamin A under the influence of a coloring pigment. The substance improves memory, vision, protects the brain from negative influences. Bonding prevents degeneration of thinking.B group vitamins
The group includes a number of vitamin ingredients that are beneficial for both adults and children. They are powerful antioxidants. If they are not enough in the body, 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. Affects memory more. The compound prevents brain aging by providing oxygen to the tissues. With vitamin B1 deficiency, depression, weakness and fatigue develop.
- B2 (riboflavin).The composition 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 needed for the synthesis of enzymes. The compound helps the body produce energy, provides it to the brain.
- B5 (pantothenic acid).Vitamin is very volatile; destroyed quickly during cooking. 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).Connection improves thinking ability, prevents depression. To supply the body with this substance, 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, as it is required for the formation of the central nervous system of the fetus.
- B12 (cyanocobalamin).The substance ensures the body's transition from sleep to wakefulness and vice versa. Connection is also closely related to short-term memory. With a B12 deficiency, difficult adjustment occurs when changing the time zone.
Vitamin C
We recognize ascorbic acid as a substance for activating the immune system. But the substance relieves mental strain, it is recommended for fatigue. Also, 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. Protects the nervous system from diseases, including oncology, and stimulates the cardiovascular system. With the 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.Lecitina
This is the name of a phospholipid that stimulates the nervous system. In the presence of vitamin B5, it is converted to 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 adjustment, and baby performance depend on the amount of phospholipid taken. Lecithin helps an adult maintain efficiency, to feel less tired. More information about lecithin and which foods contain it.
Omega-3 fatty acids
These compounds, found in fish oils, nuts and seeds, are literally brain food. They speed up reaction time, improve memory and help maintain mental clarity.
Creatine
Nitrogen-containing amino acid accelerates cell regeneration. It plays an energy-saving role, provides 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. Supplementation with 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 nutrition, illness and stress, the process slows down. Lack of vitamins for cell building and providing basic functions of the central nervous system affects brain function:
- Depression develops, anxiety, aggression, mood swings appear;
- degrades memory;
- coordination is impaired;
- sleep is disturbed;
- apathy, fatigue appears;
- you have a headache;
- appears lack of mind, difficulty concentrating;
- thought process slows down;
- weight loss, appetite;
- children have problems with studies, increased fatigue.
Vitamin deficiencies can hide more serious illnesses. Before taking it, it is better to consult a doctor, as an allergic reaction or other reactions are possible against the background of existing pathologies.