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Vitamins are crucial for your overall well-being, so your brain needs them too in order to function properly.
A lot of issues like memory and focusing problem are related to vitamin deficiencies. The brain needs various vitamins to function properly, however, some of them are more important than others. We present the five most important vitamins for brain health and power.
This vitamin fights depression, slows down the brain aging process, and prevents memory loss. According to many studies, the Vitamin B complex provides numerous benefits. Fredrik Jensen of the University of Oxford has conducted a study which was published in the American Journal of Clinical Nutrition, revealing that this vitamin is beneficial in brain atrophy treatment and that it helps avoid age-related brain wasting.
The production of many important neurotransmitters for brain health is assisted by vitamin B. So, the Vitamin B complex enhances the neurotransmitter balance and therefore your mental well-being too.
Their foods are the best Vitamin B sources: green leafy vegetables, legumes, fish, eggs, poultry, peas, spinach, potatoes, carrots, and bananas.
This vitamin is crucial for your overall health, and it is part of brain supplements for a reason. It increases the levels of the “happy” hormone (serotonin) and therefore has an antidepressant function.
The Free Radical Radiology and Medicine has published a study by James M. May and Fiona E. Harrison of the Vanderbilt University School of Medicine, explaining all the beneficial effects of this vitamin on brain health. Some of the most important ones are:
Prevents lipid peroxidation caused by different oxidizing agentsIt Causes synaptic maturation of the neurons, something that other antioxidants can’t mimicHas a significant part in the process of memorization, learning, locomotion, etc.Vitamin C protects our brain from dementia, Alzheimer’s disease, and stroke.
The foods which are the best sources of Vitamin C are citrus fruits, peppers, cantaloupe, berries, tomatoes, pineapple, green leafy vegetables, winter squash, white and sweet potatoes, and cruciferous vegetables.
The so-called “sunshine vitamin” can’t be obtained through food as much as the other vitamins. But it is highly important for brain function and health.
Soni M. of the University of Exeter has conducted a study which was published in the Scandinavian Journal of Clinical and Laboratory Investigation, showing that Vitamin D deficiency is connected to an increased risk of cognitive decline.
Moreover, this vitamin improves your mood, and memory, and increases your problem-solving capacities. It is recommended to take this vitamin as a supplement since it can’t be obtained from foods in sufficient amounts, and on the other hand, exposing your skin to the sun is bad for its health. Make sure you consult a doctor before buying any vitamin D supplement.
Foods that contain some amount of Vitamin D are fortified milk, sardines, tuna, mushrooms, mackerel, and salmon.
Not only that this vitamin considered to be beneficial for heart health, but it’s also good for brain function. It prevents memory decline caused by aging, and combined with Vitamin C offers even more benefits.
This vitamin works similarly to the Cogniflex brain supplement in terms of preventing memory decline and improving memory. The Archives of Neurology has published the results from the study conducted by a team of researchers, led by Zandi P. P. from Johns Hopkins University. They showed that Vitamin E and Vitamin C combination is associated with a reduced risk of Alzheimer’s disease.
Foods considered as best sources of Vitamin E are seeds, broccoli, nuts, avocados, shrimp, green leafy vegetables, and olive oil.
Although Vitamin K benefits for brain function aren’t so popular, they are still very important. This vitamin helps calcium absorption, plays an important role in blood clotting, enhances the speed of brain functions, and keeps your brain sharp.
Nancy Presse and a team of scientists from the University of Montreal have conducted a study which was published in Neurobiology of Aging, which proved that the intake of Vitamin K is related to improved memory and cognitive functions in older adults.
Since people with Alzheimer’s disease have Vitamin K deficiency, it is considered that this vitamin could prevent the occurrence of this disease.
Foods considered as best sources of Vitamin K are green leafy vegetables, celery, broccoli, Brussels sprouts, fermented foods, asparagus, Patch, and Medicine Net.
The brain needs various vitamins to function properly, which also improve its cognitive abilities and protect it from damage. We presented the five most important vitamins for your brain health as well as their food sources so that you can add them to your everyday diet.
Via Health Essentials | Wellbeing-Support | Cleveland Clinic