Hello dear readers! Have you ever felt that your brain is tired of working and your memory is starting to deteriorate? I assure you: most people on the planet are faced with these kinds of feelings. Of course, it is to blame for overwork, the impact of megacities, chronic diseases, stress, simply aging, everything the body fights with the help of nutrients. As a result, our brains don't always have enough vitamins and minerals, because the saturation of food with vitamins and minerals leaves much to be desired, as you know. And it takes several weeks to drink a vitamin and mineral complex, and everything gets better. Let's take a look at what vitamins are best for improving brain function and memory.
What vitamins does the brain need?
The brain is the main organ responsible for regulating the functioning of all organs and systems in our body. The efficiency of its functioning decreases due to stress, malnutrition, diseases, hormonal imbalance.
Vitamins play an important role in the work of the central nervous system. Organic compounds of various chemical structure. They are found in food and enter the body with them. Our body produces some of them on its own. However, due to reduced immunity, poor quality products, these compounds are often lacking in our bodies. And the brain is the first to react to deficiency. Memory deteriorates, concentration decreases. Every system or organ in the body needs certain biological substances, vitamins and minerals more than any other. For example, hair needs biotin, zinc, selenium (I wrote about vitamins for hair), the immune system needs vitamins B, C, vit. D3, female body need gear. A, E, group B, after giving birth, a woman also needs vitamins.
Personally, I am in favor of natural vitamins in foods, herbs, extracts and I have written a lot about it, but sometimes the body needs to be supplemented with medications and at certain moments in life these are just necessary.
In order not to be confused about which products contain which vitamins, read the article "We choose vitamins by color in products".
Children especially need regular vitamin intake. Their bodies grow rapidly and need nutrients to build new cells. To compensate for the deficiency of vitamin compounds, doctors recommend drinking pharmaceutical preparations with synthetic analogues.
From the many compounds that are beneficial to the body, pay attention to the following items vital to the normal functioning of the brain.
Beta Carotene and Vitamin A
Beta-carotene is a compound that is converted into vitamin A under the influence of a coloring pigment. This substance improves memory, vision, protects the brain from negative effects. Connection prevents the thought from degenerating.
Group B vitamins
Thegroup contains a number of vitamin compounds that are beneficial for both adults and children. They are powerful antioxidants. If there is 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. It prevents aging of the brain by providing oxygen to the compound tissues. With vitamin B1 deficiency, depression, weakness and fatigue develop.
- B2 (riboflavin).The compound provides energy to the body and stimulates the active work of the brain. If vitamins are not enough, you will feel tired.
- B3 (nicotinic acid).This substance is necessary for the synthesis of enzymes. The compound helps the body produce energy, provides it to the brain.
- B5 (pantothenic acid).Vitamin is very unstable, it disappears quickly during cooking. The link is responsible for long-term memory, transferring information between brain cells. The compound protects the brain from the effects of nicotine and alcohol.
- B6 (pyridoxine).Connectivity improves thinking ability, prevents depression. It is better to take vitamin preparations to provide the body with this substance.
- B9 (folic acid).Vitamin is responsible for memory, it gives vitality to the normal functioning of the nervous system. The compound helps pregnant women deliver a healthy baby as it is necessary for the formation of the central nervous system of the fetus.
- B12 (cyanocobalamin).This substance enables the body to transition from sleep to wakefulness and vice versa. Attachment is also closely related to short-term memory. With the lack of B12, difficult adaptation occurs when changing the time zone.
Vitamin C
We know ascorbic acid as a substance that activates the immune system. But the substance relieves mental tension, is recommended for fatigue. In addition, ascorbic acid, an antioxidant, protects the brain against aging.
Vitamin D
In addition to improving the condition of the skeletal system, vitamin D or calciferol is necessary to improve mood and memory. It protects the nervous system from diseases including oncology and stimulates the cardiovascular system. With calciferol deficiency, 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 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 into acetylcholine, a neurotransmitter responsible for the transmission of nerve impulses.
In the first years of life, the child's body gets lecithin from breast milk. The development of speech, social cohesion, and the baby's progress depend on the amount of phospholipids taken. Lecithin helps an adult maintain productivity and feel less tired. More about lecithin and its foods.
Omega-3 fatty acids
These compounds found in fish oils, nuts and seeds are literally brain food. They speed response 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. 5 g of substance is enough to maintain brain function.
L-tyrosine
An amino acid found in muscle tissue. It provides the synthesis of the neurotransmitter dopamine adrenaline and norepinephrine. Supplement with this substance is indicated for people with mental work. It improves concentration, increases the fatigue threshold.
L-carnitine
Another amino acid that improves memory and brain activity. If you take supplements regularly, you can activate the brain, relieve chronic fatigue and increase efficiency.
Vitamin deficiency symptoms
Various factors can damage brain cells. They gradually recover, but with age, malnutrition, illness and stress, the process slows down. Vitamin deficiency affects the functioning of the brain to build cells and maintain the basic functions of the central nervous system:
- depression develops, anxiety, aggression, mood swings appear;
- memory is reduced;
- coordination is broken;
- sleep is disturbed;
- apathy, fatigue appears;
- is having a headache;
- appears distraction, difficulty concentrating; The
- thought process slows down;
- weight loss, appetite;
- children have problems with work, 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.