Hello dear readers! Have you ever felt that your brain is sick of work and your memory is starting to fail? I assure you, most of the people on the planet are exposed to these sensations. Of course, overwork, the influence of megacities, chronic diseases, stress, simply aging, which the body struggles with with the help of nutrients, is responsible for everything. As a result, our brains simply do not always have enough vitamins and minerals because the saturation of foods with vitamins and minerals, as you know, leaves a lot to be desired. And it takes a couple of weeks to drink a vitamin and mineral complex, and everything will get better. Let's take a look together at which vitamins are best for improving brain function and memory.
Which vitamins does the brain need?
The brain is the main organ in our body that is responsible for regulating the work of all organs and systems. Due to stress, malnutrition, disease and hormonal imbalance, the effectiveness of its function decreases.
Vitamins play an important role in the functioning of the central nervous system. This is the name given to organic compounds of various chemical nature. They occur in food and enter the body with them. Our body produces some of them on its own. However, due to decreased immunity and low quality products, these compounds are often absent from our bodies. And the brain is the first to react to the deficiency. Memory is upset, concentration decreases. Each 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, vit. D3, the female body needs vit. A, E, group B, needs after childbirtha woman also takes her vitamins.
Personally, I am in favor of natural vitamins, in foods, in herbs, extracts and I have written a lot about them, but sometimes the body needs medicinal support and at certain moments in life they are just necessary.
And in order not to confuse which products contain which vitamins, read the article "Selecting vitamins in foods by color".
Children particularly need vitamins on a regular basis. Your body is growing fast and needs nutrients to build new cells. To compensate for the lack of vitamin compounds, doctors recommend drinking pharmaceutical preparations with synthetic analogues.
Of the many compounds beneficial to the body, watch out for the following substances that are important for the normal functioning of the brain.
Beta-carotene and vitamin A
Beta-carotene is a compound that is converted into vitamin A under the influence of a color pigment. The substance improves memory, eyesight and protects the brain from negative influences. The connection prevents the degeneration of thinking.
Vitamins of group B
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 in the brain and the central nervous system. It affects memory the most. The compound prevents brain aging by delivering oxygen to tissues. With a deficiency in vitamin B1, depression, weakness and fatigue develop.
- B2 (riboflavin).The compound supplies the body with energy and stimulates the active work of the brain. If the vitamin is insufficient, you will feel tired.
- B3 (nicotinic acid).The substance is required for the synthesis of enzymes. The compound helps the body produce energy and delivers it to the brain.
- B5 (pantothenic acid).The vitamin is very unstable and is quickly destroyed when cooked. 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 and prevents depression. To provide 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 strength. The compound helps pregnant women give birth to a healthy baby as it is necessary for the fetus to form the central nervous system.
- B12 (cyanocobalamin).The substance ensures the transition of the body from sleep to wakefulness and vice versa. Attachment is also closely related to short-term memory. If there is a lack of B12, a difficult adjustment occurs when changing the time zone.
Vitamin C
We know ascorbic acid as a substance that activates the immune system. But the substance relieves psychological stress, it is recommended for tiredness. 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 is needed to improve mood and memory. It protects the nervous system from diseases, including oncology, and stimulates the cardiovascular system. With a deficiency in 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.
Lecithin
This is the name of a phospholipid that stimulates the nervous system. In the presence of vitamin B5, it is converted into acetylcholine, a neurotransmitter responsible for transmitting nerve impulses.
In the first few years of life, the child's body receives lecithin from breast milk. The baby's language development, social adjustment and performance depend on the amount of phospholipid received. Lecithin helps an adult maintain efficiency and feel less tired. More information about lecithin and the foods it contains.
Omega-3 fatty acids
These compounds found in fish oils, nuts and seeds are literally brain food. They speed up reaction times, improve memory and help maintain mental clarity.
Creatine
Nitrogen-containing amino acids accelerate cell regeneration. It plays an energy-saving role, provides good memory and analytical thinking. 5 g of the substance is sufficient to maintain brain function.
L-tyrosine
An amino acid found in muscle tissue. It provides the synthesis of adrenaline and noradrenaline, the neurotransmitter dopamine. Supplementation with this substance is indicated for people with intellectual work. It 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 a vitamin deficiency
Several factors can damage brain cells. You will gradually recover, but with age, poor diet, 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:
- Depression develops, anxiety, aggression and mood swings occur;
- memory is deteriorating; The
- coordination is impaired.
- Sleep is disturbed;
- Apathy, tiredness occurs;
- have a headache;
- Absence of mind occurs, difficulty concentrating;
- the thought process slows down;
- weight loss, appetite;
- Children have problems with studies, increased fatigue.
Vitamin deficiency can hide more serious diseases. Before taking it is better to consult a doctor, since against the background of existing pathologies, an allergic reaction or other reactions are possible.