Hello dear readers! Have you ever experienced the feeling that your brain is tired of working and your memory is starting to fail? I assure you: most people on earth face such a feeling. Of course, the effects of big cities, chronic diseases, stress, simply aging, which the body fights with the help of nutrients, are all to blame. 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 a lot to be desired. And it takes a few weeks to soak up the vitamin and mineral complex and everything will get better. Let's look 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 that is responsible for controlling the functioning of all organs and systems. Due to stress, malnutrition, disease, hormonal imbalance, its effectiveness decreases.
Vitamins play an important role in the functioning of the central nervous system. So-called organic compounds of various chemical types. They are found in food and bring with them into the body. Our body produces some of them on its own. But due to impaired immunity, low quality products, these compounds often lack our body. And the brain is the first to respond to the deficiency. Memory is alarmed, concentration decreases. Every 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 vitamins in hair), the immune system - vitamins B, C, sense. D3, the female body needs sense. A, E, group B, after giving birth a woman also needs her vitamins.
Personally, I am in favor of natural vitamins, in food, in herbs, in extracts and I have written a lot about this, but sometimes my body needs to be supported by drugs and at certain moments in life they are simply necessary.
And in order not to confuse which products contain which vitamins, read the article "choose vitamins in foods by color. “
Children especially need regular intake of vitamins. Their bodies grow rapidly and need nutrients to build new cells. To make up for the lack of vitamin compounds, doctors recommend drinking medicinal products with artificial analogues.
Of the many compounds that are good for the body, keep an eye on 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 pigment. The substance improves memory, vision, protects the brain from adverse effects. The connection prevents the degeneration of thought.
B vitamins in a group
The group contains a number of vitamin compounds that are useful for both adults and children. They are powerful antioxidants. If they are not sufficient in the body, neurotransmitters are destroyed. Each type of vitamin affects the brain in its own way:
- B1 (thiamine).Most of the material is found in the brain and central nervous system. It affects memory the most. The compound prevents the aging of the brain by providing oxygen to the tissues. With a lack of vitamin B1, depression, weakness and fatigue develop.
- 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).The substance is needed to make enzymes. The compound helps the body produce energy, provides it with the brain.
- B5 (pantothenic acid).The vitamin is very unstable; it is quickly destroyed by 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).The connection improves thinking skills, prevents depression. To provide the body with this substance it is better to take vitamin supplements.
- B9 (folic acid).Vitamins are responsible for less, normal functioning of the nervous system, gives strength. The compound helps pregnant women to give birth to a healthy baby, as it is necessary to form a 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 lack of B12, difficult adjustment occurs when the time zone is changed.
Vitamin C
We know ascorbic acid as a substance that activates the immune system. But the substance relieves mental strain, it is recommended fatigue. Ascorbic acid antioxidants also protect the brain against aging.
Vitamin D
In addition to improving skeletal condition, vitamin D, or calciferol, is needed to improve mood and memory. It protects the nervous system against diseases, including oncology, and stimulates the cardiovascular system. Calciferol deficiency results in cognitive impairment. 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 converted to acetylcholine, a neurotransmitter responsible for the transmission of neurotransmitters.
In the first years of life, a baby's body receives lecithin from breast milk. The development of the case, the social adjustment and the performance of the child depend on the amount of phospholipid received. Lecithin helps adults to maintain efficiency and feel less tired. Learn more about lecithin and what foods it contains.
Omega-3 fatty acids
These compounds, found in fish oil, nuts and seeds, are literally brain food. They speed up reactions, improve memory and help maintain mental clarity.
Creatine
Amino acids containing nitrogen accelerate cell regeneration. It plays an energy-saving role, provides good memory and analytical thinking. To maintain brain function, 5 g of the substance is sufficient
L-tyrosine
Amino acid found in muscle tissue. It provides the production of adrenaline and norepinephrine, the neurotransmitter dopamine. Dietary supplements with this substance are intended for people with mental work. It improves concentration, increases fatigue levels.
L-carnitine
Another amino acid that improves memory and brain function. If you take the supplement regularly, you can activate your brain, eliminate chronic fatigue and increase efficiency.
Vitamin Deficiency Signs
Several factors can damage brain cells. They recover gradually but with age, with poor nutrition, illness and stress, the process slows down. Lack of vitamins to build cells and ensure basic functioning of the central nervous system affects brain function:
- depression develops, anxiety, aggression, mood swings appear;
- memory shrinks;
- coordination is impaired;
- sleep is disturbed;
- apathy, fatigue appears;
- have headaches;
- absence appears, difficulty concentrating;
- slows down the thought process;
- weight loss, appetite;
- children have problems with research, increased fatigue.
Vitamin deficiency can lead to more serious diseases. Before taking it it is better to consult a doctor, as allergic reactions or other reactions are possible based on current pathology.