Hello dear readers! Have you ever experienced the feeling that your brain is tired of working and memory is starting to run low? I assure you: most people on the planet face such feelings. Of course, everything is to blame for fatigue, the influence of megacities, chronic diseases, stress, just aging, which the body fights with the use of nutrients. As a result, our brains simply don’t always have enough vitamins and minerals, because saturating foods with vitamins and minerals, as you know, leaves a lot to be desired. It takes a couple of weeks to drink a complex of vitamins and minerals, and things get better. Let’s take a look at which vitamins best improve 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, diseases, hormonal imbalances, its effectiveness decreases.
Vitamins play an important role in the work of the central nervous system. It is the name of organic compounds of various chemical nature. They are found in food and enter the body with them. Some of them are produced by our body itself. However, due to reduced immunity, low quality products of these compounds are often lacking in our body. And the brain is the first to respond to the deficiency. Memory is impaired, concentration decreases. Every body system or organ 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 - B, C vitamins. D3, a woman's body needs vit. Groups A, E, B, after giving birth, a woman also needs vitamins.
Personally, I’m in favor of natural vitamins, food, herbs, extracts, and I’ve written a lot about it, but sometimes the body needs to be supported with medication, and at certain moments in life it just needs it.
And to avoid confusing which foods contain which vitamins, read the article "Choose vitamins in foods by color. "
Children especially need regular vitamin intake. Their body is growing rapidly and nutrients are needed to create new cells. To compensate for the lack of vitamin compounds, doctors advise to take pharmaceuticals with synthetic analogues.
Of the many compounds that are beneficial to the body, note these substances, which are vital for the normal functioning of the brain.
Beta carotene and vitamin A
Beta-carotene is a compound that, when exposed to a coloring pigment, is converted into a vitamin. The substance improves memory, vision, and protects the brain from adverse effects. The connection prevents the degeneration of thinking.
B vitamins
The group contains many 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 substances are in the brain and central nervous system. It affects memory the most. The compound protects the brain from aging by supplying tissues with oxygen. Lack of vitamin B1 develops depression, weakness and fatigue.
- B2 (riboflavin).The compound provides the body with energy, stimulates active brain function. If there is not enough vitamin, you will feel tired.
- B3 (nicotinic acid).The substance is required for the synthesis of enzymes. The compound helps the body produce energy, providing it to the brain.
- B5 (pantothenic acid).Vitamin A is very unstable; it is quickly destroyed during cooking. Communication 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).Relationship improves thinking, prevents depression. To supply 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, provides vitality. The compound helps pregnant women to give birth to a healthy baby because it is needed for the fetal central nervous system to form.
- B12 (cyanocobalamin).The substance ensures the body's transition from sleep to alertness and vice versa. Bonding is also closely related to short-term memory. In the absence of B12, changing the time zone appears difficult to adapt.
Vitamin C
We know ascorbic acid as a substance to activate the immune system. But this substance relieves mental tension, it is recommended in case of fatigue. In addition, ascorbic acid, as an antioxidant, protects the brain from aging.
Vitamin D
In addition to improving the condition of the bone system, vitamin D or calciferol is needed to improve mood and memory. It protects the nervous system from disease, including oncology, and stimulates the cardiovascular system. Lack of calciferol 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 efficiency.
Lecithin
This is the name of a phospholipid that stimulates the nervous system. With vitamin B5, it is converted to acetylcholine, a neurotransmitter responsible for transmitting nerve impulses.
In the first year of life, the baby's body receives lecithin from breast milk. Language development, social adaptation, and infant activity depend on the amount of phospholipid received. Lecithin helps an adult maintain efficiency, feel less tired. More information 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
Nitrogen-containing amino acid accelerates cell regeneration. It plays the role of energy saving, provides good memory and analytical thinking. 5 g of substance is enough to maintain brain function.
L-tyrosine
Amino acid found in muscle tissue. This results in the synthesis of adrenaline and norepinephrine, the neurotransmitter dopamine. Supplements with this substance are for people doing mental work. This improves concentration, increases the fatigue threshold.
L-carnitine
Another amino acid that improves memory and brain function. 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 gradually recover, but with age, in the presence of malnutrition, disease, and stress, the process slows down. Lack of vitamins to create cells and provide basic functions of the central nervous system affects brain function:
- develops depression, anxiety, aggression, mood swings;
- memory impairment;
- impaired coordination;
- sleep disturbances;
- apathy, fatigue;
- headache; Distraction of
- appears, difficulty concentrating;
- slows down the thought process;
- weight loss, loss of appetite;
- Children have problems with tests, increased fatigue.
Vitamin deficiency can mask more serious illnesses. It is better to consult a doctor before use, because an allergic or other reaction is possible against the background of existing pathologies.