Brain

The Top 10 Vitamins For A Healthy Brain

Vitamins are essential in boosting brain activity. With proper intake, they aid in enhancing memory, alertness, and concentration. Moreover, research shows that combined with other treatments, vitamins aid in the treatment of traumatic brain injury. For these reasons, we will take a closer look at the top 10 vitamins for a healthy brain.

Why Do We Need to Nourish Our Brain?

Since the brain is among the most labor-intensive organ of the body, it is vital to keep it nourished. With a proper nutritional diet and a healthy dosage of these vitamins, the brain can function optimally, thereby allowing people to perform better. Thus, to stay young and vibrant, consider these vitamins for a healthy brain.

1. Vitamin C

This anti-oxidant is known as ascorbate in the body, which among other vitamins, have the highest concentration in the brain. Ascorbate plays a central role in regulating neurochemicals and shields the brain against oxidative stress. A study by John Hopkins University discovered that patients that regularly take vitamins C and E are 78% less likely to be diagnosed with Alzheimer’s disease. Since the body does not store this vitamin, it is vital to take this from food or supplements regularly.

Suggested intake amount: 90mg/day for men and 75mh/day for women

Food rich in this vitamin: oranges, pineapples, strawberries, kiwi, broccoli, carrots

2. Vitamin B-12

Along with other B vitamins, they are powerful in commanding neurotransmitters to transmit information across over 100 billion neurons. They are also responsible for the synthesis and maintenance of the myelin sheath, a protective shell that protects the core of nerve fibers. Without this vitamin, the sheath is exposed and may lead to damages in neuropathy, which often causes pain and weakness in the hands and feet. Furthermore, deficiencies in Vitamin B-12 can lead to brain damage, memory loss, low moods, and mental slowness.

Suggested intake amount: 0.003 to 0.1 mg/day

Food rich in this vitamin: beef, pork, lamb, veal, fish and poultry, low-fat milk, clams, fortified cereal, tuna

3. Vitamin B6

Similar to Vitamin B-12, Vitamin B6 supports neurotransmitters in transmitting information. They play a role in the creation of dopamine and conversion of 5-hydroxytryptophan (5HTP) to the chemical serotonin. This function allows our memory to remain sharp and prevents depression. Vitamin B6 is also crucial in producing hemoglobin, which enables the body to have proper blood circulation.

Suggested intake amount: 2 to 100 mg/day

Food rich in this vitamin: bell peppers, cranberries, turnip greens, cauliflower, garlic, tuna, mustard greens, and kale

4. Riboflavin (Vitamin B2)

Vitamin B2 has several functions, including energy production of cells in the body and production of glutathione, which acts as an anti-oxidant. Vitamin b2 also aids in liver detoxification, steroid hormone synthesis, and red blood cell reproduction. As such, Vitamin B2 boosts energy and maintains healthy skin. Additionally, they help in treating migraines and prevent cataracts. Without riboflavin, there is a higher risk of diseases such as Parkinson and Alzheimer’s diseases, epilepsy, and multiple sclerosis.

Suggested intake amount: 1.3mg/day for men and 1.1mg/day for women

Food rich in this vitamin: eggs, organ meats, asparagus, broccoli, and spinach

5. Vitamin D

Coined as the “sunshine vitamin,” vitamin D is among the nutrients that do not necessarily require a supplement. An average person can produce vitamin D by being exposed to the sun around 15 to 30 minutes each day. With vitamin D, the brain can focus on and solve problems. Since our bodies can produce vitamin D, levels of absorption will depend on skin color, weight, age, sunscreen, air pollution, and geographical location. This vitamin help prevents disorders in the brain, including multiple sclerosis or seasonal affective disorder.

Suggested intake amount: 0.01 to 0.02 mg/day or 400 to 800 IU/day

Food rich in this vitamin: spinach, kale, okra, collards, soybean, sardines, salmon, fatty fish, cheese, yolk

6. Vitamin E

Consumption of vitamin E enables you to obtain alpha tocopherols and gamma tocopherols, both of which are anti-oxidants that preventive in brain disorders. These antioxidants protect against free radicals that damage brain tissues. They are essential in the brain development in children, and preventive of Alzheimer’s disease. Studies also show that vitamin E reduces stress and maintains energy levels so that the brain provides mental clarity. Similar to vitamin C, low levels of this vitamin lead to more reduced brain function.

Suggested intake amount: 15mg/day

Food rich in this vitamin: wheat germ, eggs, nuts, sunflower seeds, sweet potato, avocado, leafy vegetables, vegetable oils

7. Folate (Vitamin B9)

Like Vitamin E, Vitamin B9 plays a crucial role in the development of the brain in early childhood years. Among adults, it assures healthy brain function. Folate is water-soluble and is made up of several compounds called folates. These folates are significant to the metabolism of amino acids and the synthesis of DNA and RNA.

Pregnant women are advised to increase their intake of Vitamin B9 to reduce the risk of preterm birth, congenital disabilities, and heart defects. Aside from these benefits, folate aid in red blood cell reproduction and improves brain health. This improvement is because folate helps protect the blood-brain barrier’s microvascular system.

Suggested intake amount: .001 mg food folate

Food rich in this vitamin: dark green leafy veggies, like spinach, legumes, beef liver, lamb shank, blue mussels, blue crab, eggs, spinach

8. Vitamin B7 (Biotin)

Biotin is essential in maintaining a healthy immune system by assisting in neurotransmission activities like other vitamin Bs. As such, this vitamin safeguards the brain from cognitive risks and neurodegenerative disorders.

A study shows that a high dosage intake of biotin can help people with progressive multiple sclerosis (MS). Although the research of biotin as it relates to the MS will need further development, initial tests showed promising results. Vitamin B7 is most known for is help in maintaining good skin, hair, and nails. Biotin can be taken up to 300mg per day without side effects.

Suggested intake amount: .03 mg/day

Food rich in this vitamin: organ meats, yeast, egg yolks, cheese, legumes, leafy greens, cauliflowers, mushrooms, nuts

9. Niacin (Vitamin B3)

Niacin makes up two co-enzymes, namely NAD and NAPD, which are vital in oxidation-reduction reactions. These enzymes aid in the metabolism of fats, carbohydrates, amino acids, and glucose. Its primary function is to normalize cholesterol levels and lower cardiovascular diseases.

Research shows that deficiencies in niacin can result in brain fog and psychiatric symptoms. It can also be used to treat schizophrenia. Meanwhile, overdosage use of Vitamin B3 can result in liver and gastrointestinal problems. For this reason, it is advisable to consult a medical practitioner before taking this vitamin.

Suggested intake amount: 14mg/day for women and 16mg/day for men

Food rich in this vitamin: liver, salmon, tuna, turkey, chicken breast, anchovies, pork, ground beef, peanuts, avocado, brown rice, whole wheat, mushrooms

10. Thiamine (Vitamin B1)

When it comes to healthy brain functioning, thiamine plays a crucial role. The brain and peripheral nerves hold significant amounts of thiamine, which support the conduct of nerve impulses. Vitamin B1 is heavily responsible for positive attitude because it helps in the body’s ability to control mood patterns. This positivity leads to reduced stress levels and less risk of depression.

Through vitamin B1, we see the restoration of energy levels, and the immune system strengthened, resulting in sharpness in learning. Thiamine supplements prevent several problems from occurring in the nervous system, brain, muscles, heart, stomach, and intestines. Some athletes use it to improve their performance. A vitamin B1 deficiency is called beriberi, which causes issues in the peripheral nerves. The effects include mental problems and weaker muscles.

Suggested intake amount: 1.1 mg/day for women and 1.2mg/day for men

Food rich in this vitamin: beans, asparagus, green peas, oranges, sunflower seeds, oats, beef

Other Minerals that Boosts Brain Development

Apart from these ten vitamins, other nutrients can boost the brain. They may include minerals such as zinc, magnesium, calcium, and non-essentials. Also, physical exercise, when combined with vitamin supplements, can enrich the oxygen flowing through blood vessels in the brain, which can enhance the brain to function more efficiently and adaptively.

In conclusion, these vitamins are vital in maintaining a healthy brain. They support in cognitive enhancement such as the ability to concentrate and recall, while also empowering the mind to control mood swings. These vitamins can also prevent common diseases and disorder in the brain.