Hello 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 experience such sensations. Of course, overwork, the effect of greatness, chronic diseases, stress, simple aging, with which the body fights with the help of nutrients, are responsible for everything. As a result, our brains simply do not always have enough vitamins and minerals, as the saturation of foods with vitamins and minerals, as you know, leaves a lot to be desired. And it takes a few weeks to drink a complex of vitamins and minerals, and everything gets 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, diseases, hormonal imbalance, the efficiency of its function decreases.
Vitamins play an important role in the work of the central nervous system. The so-called organic compounds of various chemical natures. They are found in food and enter the body with them. Our body produces some of them on its own. But due to reduced immunity, low quality products, these compounds are often missing in our body. And the brain is the first to react to the lack. Memory is disturbed, 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 - vitamins B, C, vit. D3, the female body needs vit. A, E, group B, after childbirth, a woman also needs her vitamins.
Personally, I'm in favor of natural vitamins, in foods, in herbs, in extracts and I have written a lot about it, but sometimes the body has to be backed by medicines, and at some point in life they are just necessary.
And to avoid confusion about which products contain which vitamins, read the article "Choose vitamins in food by color. "
Children need a very regular intake of vitamins. Their bodies grow rapidly and require nutrients to make new cells. To make up for the lack of vitamin compounds, doctors advise to take medicines with synthetic analogues.
Of the many compounds that are beneficial to the body, pay attention to the following substances that are vital to the normal functioning of the brain.
Beta carotene and vitamin A
β-carotene is a compound that is converted to vitamin A under the influence of a pigment. The substance improves memory, vision, protects the brain from negative effects. Connection prevents the degeneration of thought.B vitamins
The group includes a number of vitamin compounds that are useful for both adults and children. They are powerful antioxidants. If there are not enough in the body, the 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 the memory more. The compound prevents the 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 the body with energy, stimulates the active work of the brain. If the vitamin is not enough, he feels tired.
- 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).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, the proper functioning of the nervous system, gives strength. The compound helps pregnant women give birth to a healthy baby, as it is required for the formation of the central nervous system of the fetus.
- B12 (cyanocobalamin).The substance ensures the body's transition from sleep to wakefulness and vice versa. Connection is also closely linked to short-term memory. With B12 deficiency, it is difficult to adjust when changing the time zone.
Vitamin C
We know ascorbic acid as a substance for activating the immune system. But the substance relieves stress, it is recommended for fatigue. Ascorbic acid, as an antioxidant, also protects the brain from aging.
Vitamin D
In addition to improving the condition of the skeletal system, vitamin D or calciferol are needed to improve mood and memory. 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 transmitting nerve impulses.
In the first years of life, the baby's body receives lecithin from breast milk. The baby's speech development, social adjustment and performance depend on the amount of phospholipid taken. Lecithin helps an adult maintain his effectiveness, 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 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. 5 g of the substance is enough to maintain brain function.L-tyrosine
An amino acid found in muscle tissue. Provides the synthesis of adrenaline and norepinephrine, the neurotransmitter dopamine. Supplementation with this substance is suitable for people with mental work. Improves concentration, increases the fatigue limit.
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
A number of factors can damage brain cells. They gradually recover, but with age, with poor nutrition, illness and stress, the process slows down. Lack of vitamins to build cells and ensure the basic functions of the central nervous system affects the function of the brain:
- develops depression, anxiety, aggression, mood swings.
- the memory is degraded.
- coordination has decreased.
- sleep is disturbed.
- apathy, fatigue occurs.
- you have headaches.
- appears absent, difficulty concentrating.
- the thought process slows down.
- weight loss, appetite.
- children have problems with studies, increased fatigue.
Vitamin deficiencies can hide more serious illnesses. Before taking, it is best to consult a doctor, as it is possible an allergic reaction or other reactions in the context of existing pathologies.