Hello, dear readers! Have you ever felt that your brain is tired from work and your memory begins to fail? I assure you: most people on the planet experience such feelings. Of course, overwork, the impact of megacities, chronic diseases, stress, just aging, which the body fights with the help of nutrients, is to blame for everything. As a result, our brains do not always have enough vitamins and minerals, because 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 vitamin-mineral complex and everything improves. 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 functioning 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 functioning of the central nervous system. This is the name of organic compounds of different chemical nature. They are found in food and enter the body with them. Our body produces some of them on its own. But due to lowered immunity, low-quality products, these compounds are often missing in our body. And the brain is the first to react to the lack. 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, vitamin. D3, the female body needs vit. A, E, group B, after childbirth a woman also needs her vitamins.
Personally, I support natural vitamins, in food, in herbs, extracts and I have written a lot about it, but sometimes the body needs to be supported by pharmaceuticals, and at certain times in life they are just necessary.
And so as not to confuse which products contain which vitamins, read the article "choose vitamins in food by color".
Children especially need regular intake of vitamins. Their bodies grow fast and need nutrients to build new cells. To compensate for the lack of vitamin compounds, doctors advise to drink pharmaceuticals with synthetic analogues.
Of the many beneficial compounds for 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 under the influence of a coloring pigment. The substance improves memory, vision, protects the brain from negative influences. The connection prevents the degeneration of thinking.
B vitamins
The group includes a number of vitamin compounds that are useful 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. It affects the memory the most. The compound prevents the aging of the brain by providing oxygen to the tissues. In the absence of vitamin B1, 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 necessary for the synthesis of enzymes. The compound helps the body produce energy, provides it to the brain.
- B5 (pantothenic acid).The vitamin is very unstable; 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 the body with this substance, it is better to take vitamin preparations.
- B9 (folic acid).The vitamin is responsible for memory, the normal functioning of the nervous system, gives vitality. The compound helps pregnant women give birth to a healthy baby, as it is necessary for the formation of the central nervous system of the fetus.
- B12 (cyanocobalamin).The substance provides the body's transition from sleep to wakefulness and vice versa. 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 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. In the absence of calciferol, cognitive impairment occurs. Learn more about vitamin D and the foods it contains.
Vitamin K
Vicazole or vitamin K is used to speed up the brain, slow the aging of brain cells and prevent Alzheimer's disease. The compound improves cognitive outcomes.
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 the baby's ability to work depend on the amount of phospholipid produced. Lecithin helps an adult to maintain efficiency, to feel less tired. More information about lecithin and which foods contain it.
Omega-3 fatty acids
These compounds found in fish oil, nuts and seeds are literally food for the brain. They speed up reactions, 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 the substance are enough to maintain brain function.
L-tyrosine
Amino acid found in muscle tissue. It provides the synthesis of adrenaline and norepinephrine, the neurotransmitter dopamine. The supplement 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 function. 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. The lack of vitamins to build cells and ensure the basic functions of the central nervous system affects the functioning of the brain:
- develops depression, anxiety, aggression, mood swings;
- impairs memory;
- coordination is broken;
- sleep is disturbed;
- apathy, fatigue appears;
- have a headache;
- distraction occurs, difficulty concentrating;
- the thought process slows down;
- weight loss, appetite;
- children have learning difficulties, increased fatigue.
Vitamin deficiency can hide more serious diseases. Before taking it, it is better to consult a doctor, as allergic reactions or other reactions are possible against the background of existing pathologies.