Table of Contents
Introduction
We have often have heard, read, seen, and witnessed people taking multivitamin supplements. It does miracles for them right from energy-boosting benefits to proper heart functioning. It makes them strong and sturdy to fight the urban battle in workplaces and at home. Omega-3 fatty acid supplements also work wonders. But have you have heard, read, seen or witnessed any of them taking a brain supplement? Well, it is a rare case scenario.
Before we jump onto the supplementation part, let us first ask your brain what it needs. Well, it won’t tell you straight away what its requirements are, but medical researchers have done this splendid job. They have researched what a human brain requires, what are its nutritional requirements, which vitamins and minerals are needed for its effective functioning.
So, we sorted out all this valuable information and have curated this article just for you. Before making a supplement purchase, you can go through this list and check out whether the nootropic you have purchased contains these vitamins or not. Similarly, you can also alter your diet regime to include more foods loaded with these nutrients. Isn’t this an amazing idea! So, let’s get started with the Brain Vitamins.
No. #1: Vitamin B6
We found out that the B Complex vitamins are easy to ignore but essential to consume by our bodies. Being a water-soluble vitamin, B6 supports enzymatic activities in the brain, out of which most of them are protein-related. Vitamin B6 facilitates the growth of neurotransmitters which are associated with sound sleep, focus, concentration and mood. The names of these transmitters are melatonin, serotonin, dopamine and norepinephrine, respectively. You must have heard of melatonin and serotonin while reading health-related blogs and watching videos.
Apart from this function, Vitamin B6 is needed for the effective functioning of the brain components, particularly the brain cells. It develops the myelin sheath that acts as a shield for the nerve fibre and protects the brain from any damage.
If Vitamin B6 is combined with its sibling-vitamins of the same group, then it results in a brilliant combination. It manages homocysteine levels in your blood and leads to low mood swings, proper functioning of the heart, and so on. If Vitamin B6 is deficient in a person along with iron levels, then such deficiency can also lead to panic attacks.
According to scientific research, low levels of Vitamin B6 can lead to low levels of homocysteine, resulting in neuron damage and ineffective cognitive functioning of the brain. Some studies have even stressed that a Vitamin B6 supplement can stave off depression.
So, Vitamin B6 is a vital nutrient for brain health and can contribute to benefits such as better mood, improved sleep quality, REM cycle, memory recall and cognitive functioning.
No. #2: Vitamin B12
Another brain health-boosting vitamins are B12. Our body cannot produce cobalt, but it can surely store sufficient quantity in the body and use it for later. Vitamin B12 also influences enzymatic reactions and helps the production of red blood cells.
Studies have shown that Vitamin B12 is good for reducing the signs of depression. It manages and improves your mood by releasing adequate serotonin. As per research results, Vitamin B12 deficiency can lead to memory loss. So, it can be inferred that Vitamin B12 can improve memory recall in persons who do not have such deficiency.
Vitamin B12 also releases neurotransmitters and hormones essential for the proper functioning of the brain. Other benefits of this essential vitamin include increased energy levels, decrease in macular degeneration, and reduction in the symptoms of Alzheimer’s disease.
No. #3: Vitamin E
Some studies observe that Vitamin E is good for memory recall and the mind of older adults. While a 2014 study report published in the Journal of American Medical Association states that Vitamin E can help reduce symptoms of Alzheimer’s disease. But the high dosage of Vitamin E is not suitable for people suffering from prostate disorders and cardiovascular diseases.
But we cannot deny that small amounts of Vitamin E at any age can help you derive a sufficient amount of Vitamin necessary for your brain functioning. People who are on low-fat diets tend to suffer from this vitamin deficiency, or else, no one has a problem.
Vitamin E can be consumed from nuts and seeds, dark-coloured fruits, and spinach and bell peppers. Make sure you add these foods in your diet regime.
No. #4: Vitamin D
As per a recent study, more than half of Americans are deficient in Vitamin D. It is needless to say that the risks of dementia and cognitive decline are increasing amongst the people. Ageing and obesity decrease the capacity of an adult to absorb Vitamin D into the body.
It has been observed in a 2014 study report published in the journal titled Neurology that people deficient in Vitamin D are more prone to symptoms of Alzheimer’s disease. So, if you are not seeking enough sunlight even for 10 to 15 minutes a day, you will require Vitamin D supplementation. You have to go through the blood tests, and a suitable dosage will be recommended by the practitioner.
More studies are needed to emphasize the significance of Vitamin D for brain functioning.
No. #5: Vitamin B1, also known as Thiamine
According to several studies, Vitamin B1 prevents memory loss, improves attitude, increases learning abilities, and helps to fight against stress and high-pressure levels.
Vitamin B1 can be found in several whole foods such as beets, beans, green peas, oranges, and sunflower seeds.
Deficiency of Vitamin B1 can lead to depressive episodes, memory loss, headache and nausea.
No. #6: Vitamin B2, also known as Riboflavin
Vitamin B2 is suitable for effective transfer of neural impulses, and deficiency of this vitamin can lead to severe disorders and migraines. While taking this vitamin, one should be careful that excess dosage must be avoided as it cannot be stored in the body.
No. #7: Vitamin B3, also known as Niacin
Apart from the regulation of cholesterol levels, this important vitamin is used in most of the nootropic supplementation because of the brain stimulation effects.
No. #8: Vitamin B9, also known as Folate
Folic Acid supplements are highly patented these days, but you can also grab some food containing the same. This vital nutrient regulates the levels of homocysteine and reduces the symptoms of dementia and Alzheimer’s disease. It also safeguards the brain from oxidative damage resulting out of work or studies.
Folate can be found in beans, spinach, lentils, broccoli and avocado.
How to consume these Vitamins?
Now, this is a tricky question, but we have brilliant responses to the same. To start with, we do not need supplementation of each vitamin mentioned above. You can consume whole foods for the same. Our Foods Page and Free Guide will help you further.
But if you are deficient in any of these vitamins, then you can take the concerned supplement. For instance, a folic acid supplement or a Vitamin B6 supplement.
However, our best suggestion is to start with a nootropic. It is not a random supplement but a blend of all the essential vitamins, minerals and natural herbs essential for brain health and cognitive functioning. But before adding any nootropic, check its label and the ingredients. An ideal nootropic will be free from fillers and artificial ingredients. So, double-check your nootropic and get it confirmed from your physician.
In the case of any medical concern or current medicines, it is advisable to seek the opinion of the doctor before starting any new nootropic.
A nootropic does not substitute a balanced diet. So, stick to your wholesome, healthy diet plan and exercise your brain regularly.
We hope that this article is of value to you and you gain out of it.
References
1. https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4290102/, https://www.ncbi.nlm.nih.gov/pubmed/23603926/ – Vitamin B6 and brain health
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3856388/ – Vitamin B12 and brain health
3. http://www.mayoclinic.org/diseases-conditions/alzheimers-disease/expert-answers/alzheimers/faq-20057895 – Vitamin B12 and memory
4. https://www.aan.com/PressRoom/Home/PressRelease/1300 – Vitamin D deficiency and Alzheimer’s disease
This is Maria co-founder of the NootropicsOfficial, Dietitian & Medical Writer and you all have rightly bumped onto my review site.
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