Hi 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 the planet face such sensations. Of course, overtime, the impact of megacities, chronic diseases, stress, simply aging, which the body struggles with using nutrients, is to blame for everything. As a result, our brain simply does not always have enough vitamins, minerals, as saturating foods with vitamins and minerals, as you know, leaves much to be desired. And it takes a few weeks to drink a vitamin and mineral complex, and everything gets better. 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 most important organ in our body that is responsible for regulating the work of all organs and systems. Due to stress, malnutrition, disease, hormonal imbalance, the effectiveness of its function 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 come with them into the body. Our body produces some of them alone. However, due to impaired immunity, low quality products often lack these compounds in our body. And the brain is the first to respond to the deficiency. The memory is disturbed, the 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 in group B, C, vit. D3, the female body needs vit. A, E, group B, after giving birth, a woman also needs her vitamins.
Personally, I am for natural vitamins, in food, in herbs, extracts, and I have written a lot about this, but sometimes the body needs to be supported by drugs, and at certain moments of life they are simply necessary.
And in order not to get confused about which products contain which vitamins, read the article "Choose vitamins in foods by color. "
Children in particular 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 recommend drinking pharmaceuticals with synthetic analogues.
Of the many compounds that are beneficial to the body, you need to be aware of 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 dye pigment. The drug improves memory, vision, protects the brain from adverse effects. The compound prevents degeneration of thinking.
Group B vitamins
The group contains 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 memory the most. The compound prevents aging of the brain by supplying oxygen to the tissues. With vitamin B1 deficiency, depression, weakness and fatigue develop.
- B2 (riboflavin).The compound supplies the body with energy, stimulates the active work of the brain. If the vitamin is not enough, fatigue is felt.
- B3 (nicotinic acid).The substance is necessary for the synthesis of enzymes. The compound helps the body produce energy, gives it to the brain.
- B5 (pantothenic acid).The vitamin is very unstable; it is 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).The compound improves thinking ability, prevents depression. To give the body this drug it is better to take vitamin preparations.
- B9 (folic acid).Vitamin is responsible for memory, the normal functioning of the nervous system, provides energy. The compound helps pregnant women give birth to a healthy baby as it is necessary for the formation of the fetal central nervous system.
- B12 (cyanocobalamin).The substance ensures the body's transition from sleep to wakefulness and vice versa. Bonding is also closely linked to short-term memory. With a deficiency of B12, a difficult adjustment occurs when the time zone changes.
Vitamin C
We know ascorbic acid as a substance for activating the immune system. But the drug relieves mental strain, it is recommended for fatigue. Also ascorbic acid, which is an antioxidant, protects the brain from aging.
Vitamin D
In addition to improving the condition of the bone 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. With a 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.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 nerve impulses.
In the first years of life, the baby's body receives lecithin from breast milk. The development of speech, social adjustment, and child performance depend on the amount of phospholipid received. Lecithin helps an adult maintain efficiency and feel less tired. Learn more about lecithin and the foods it contains.
Omega-3 fatty acids
These compounds found in fish oils, nuts and seeds are literally brain foods. 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. To maintain brain function, 5 g of the drug is enough.
L-tyrosine
An amino acid found in muscle tissue. It provides the synthesis of adrenaline and noradrenaline, the neurotransmitter dopamine. Grants with this drug are indicated for people with mental work. It improves concentration, increases the threshold for fatigue.
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
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 for building cells and ensuring the basic functions of the central nervous system affect the function of the brain:
- depression develops, anxiety, aggression, mood swings appear;
- memory is degraded;
- coordination is reduced
- sleep is disturbed;
- apathy, fatigue appears;
- has a headache
- distraction appears, difficulty concentrating
- the thought process is slowed down;
- weight loss, appetite;
- children have problems with studies, increased fatigue.
Vitamin deficiencies can hide more serious diseases. Before taking it, it is better to consult a doctor, as an allergic reaction or other reactions are possible on the basis of existing pathologies.