Hello dear readers! Have you ever had the feeling that your brain is tired from working and your memory is starting to fail? I assure you: most people on the planet are faced with such sensations. Of course, overwork, the influence of mega-cities, chronic diseases, stress, just aging, with which the body struggles with the help of nutrients, is to blame for everything. As a result, our brain just does not always have enough vitamins and minerals, because the saturation of food with vitamins and minerals, as you know, leaves a lot to be desired. And it takes a few weeks to drink a vitamin and mineral complex, and everything is better. Let's take a 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 responsible for regulating the work of all organs and systems. Due to stress, malnutrition, disease, hormonal imbalance, the efficiency of its functioning 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 with them enter the body. Our body produces it on its own. But due to reduced immunity, poor quality products, these compounds are often lacking in our body. And the brain is the first to react to lack. 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 of groups B, C, lives. D3, the female body needs to live. A, E, group B, after childbirth a woman also needs her vitamins.
Personally, I am in favor of natural vitamins, in foods, in herbs, in extracts and I have written a lot about it, but sometimes the body needs to be supported by pharmaceuticals, and tocertain moments in life, they are simply necessary.
And so as not to be confused about which products contain which vitamins, read the article "We choose vitamins in products by color".
Children especially need a regular intake of vitamins. Their bodies are growing rapidly and need nutrients to build new cells. To compensate for the lack of vitamin compounds, doctors advise drinking pharmaceutical preparations containing synthetic analogues.
Among the many compounds beneficial to the body, pay attention to the following substances which are vital for the normal functioning of the brain.
Beta-carotene and vitamin A
Beta-carotene is a compound which turns into vitamin A under the influence of a coloring pigment. The substance improves memory, vision, protects the brain from negative influences. Connection prevents the degeneration of thought.
Vitamins of group B
The group includes a number of vitamin compounds useful for 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. This affects memory the most. The compound prevents 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 feel tired.
- B3 (nicotinic acid).The substance is necessary for the synthesis of enzymes. The compound helps the body to produce energy, supplies it to the brain.
- B5 (pantothenic acid).Vitamin is very unstable, it is quickly destroyed during cooking. 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).Connection improves thinking ability, 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 vigor. The compound helps pregnant women to 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 ensures the transition of the body from sleep to waking and vice versa. Bonding is also closely related to short-term memory. With a shortage of B12, difficult adaptation appears when changing time zones.
Vitamin C
We know that ascorbic acid is a substance to activate the immune system. But the substance relieves mental tension, it is recommended for fatigue. In addition, ascorbic acid, being 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 lack of calciferol, cognitive impairment occurs. Find out more about vitamin D and the foods it contains.
Vitamin K
Vicasol, 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 performance.
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 the transmission of nerve impulses.
During the first years of life, a child's body receives lecithin from breast milk. The development of speech, social adaptation and progress of the baby depends on the amount of phospholipids received. Lecithin helps an adult to maintain its effectiveness, to feel less tired. More information on lecithin and foods that contain it.
Omega-3 fatty acids
These compounds, found in fish oils, nuts and seeds, are literally food for the brain. They speed up reaction times, improve memory, and help maintain mental clarity.
Creatine
Amino acid containing nitrogen accelerates cell regeneration. It plays a role of energy saving, provides good memory and analytical thinking. To maintain brain function, 5 g of the substance is sufficient.
L-tyrosine
An amino acid found in muscle tissue. It ensures the synthesis of adrenaline and norepinephrine, the neurotransmitter dopamine. Supplementation with this substance is indicated for people suffering from mental labor. 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 vitamin deficiency
There are several factors that 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 provide basic central nervous system functions affects brain function:
- depression develops, anxiety, aggressiveness, mood swings appear;
- memory is degrading;
- coordination is impaired;
- sleep is disturbed;
- apathy, fatigue appears;
- have headaches;
- a distraction appears, difficulty concentrating;
- the thought process slows down;
- loss of weight, appetite;
- children have trouble studying, increased fatigue.
Vitamin deficiencies can hide more serious illnesses. Before taking it, it is better to consult a doctor, since an allergic reaction or other reactions are possible against the background of existing pathologies.