Hello dear readers! Have you ever experienced the feeling that your brain is tired of working, and your memory starts to fail? I assure you: most people on the planet face such sensations. Of course, overwork, the influence of megacities, chronic diseases, stress, simply aging, with which the body fights with the help of nutrients, is to blame for everything. As a result, our brain simply does not always have enough vitamins, minerals, since the saturation of foods with vitamins and minerals, as you know, leaves much to be desired. And it takes a couple of weeks to drink a vitamin and mineral complex, and everything is getting better. Let's take a look at together 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, diseases, hormonal imbalance, the effectiveness of its functioning decreases.
Vitamins play an important role in the functioning of the central nervous system. This is the name for organic compounds of various chemical nature. They are found in food and along with them enter the body. Our body produces some of them on its own. But due to lowered immunity, low quality products, these compounds are often lacking in our body. And the brain is the first to react to the 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 - vitamins 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 in favor of natural vitamins, in food, in herbs, extracts and I have written a lot about this, but sometimes the body needs to be supported by pharmaceuticals, 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 are especially in need of regular intake of vitamins. Their bodies grow rapidly and require nutrients to build new cells. To make up for the lack of vitamin compounds, doctors advise drinking pharmaceutical preparations with synthetic analogues.
Of the huge number of compounds beneficial to the body, pay attention to 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 coloring pigment. The substance improves memory, vision, 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 vitamins 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 providing oxygen to the tissues. With a lack of vitamin B1, depression, weakness, and fatigue develop.
- B2 (riboflavin).The connection provides 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 required for the synthesis of enzymes. The compound helps the body produce energy, provides 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 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, since it is required for the formation of the central nervous system of the fetus.
- B12 (cyanocobalamin).The substance ensures the transition of the body from sleep to wakefulness and vice versa. Bonding is also closely related to short-term memory. With a shortage of B12, difficult adaptation appears when changing the time zone.
Vitamin C
We know ascorbic acid as a substance for activating the immune system. But the substance relieves mental strain, it is recommended for fatigue. Also, 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. 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 transformed into acetylcholine, a neurotransmitter responsible for the transmission of nerve impulses.
In the first years of life, the child's body receives lecithin from breast milk. The development of speech, social adaptation and the performance of the baby depend on the amount of phospholipid received. Lecithin helps an adult to maintain efficiency, to feel less tired. More information about lecithin and what 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 acid accelerates cell regeneration. It plays an energy-saving role, provides good memory and analytical thinking. To maintain brain function, 5 g of the substance is enough.
L-tyrosine
An amino acid found in muscle tissue. It provides the synthesis of epinephrine and norepinephrine, the neurotransmitter dopamine. Supplementation with this substance is indicated for people with mental work. It improves concentration, increases the threshold of fatigue.
L-carnitine
Another amino acid that improves memory and brain activity. If you regularly take the supplement, 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, 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 affects the functioning of the brain:
- depression develops, anxiety, aggression, mood swings appear;
- memory degrades;
- coordination is impaired;
- sleep is disturbed;
- apathy, fatigue appears;
- have headaches;
- distraction appears, difficulty concentrating;
- the thought process slows down;
- loss of weight, appetite;
- children have problems with studies, 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.