The nervous system is one of the most complicated organ systems in your body, and the brain is the powerhouse of all your activities and emotions. Vitamins, minerals, and other nutrients are needed within the optimal amount to keep your brain working efficiently and to keep you mentally healthy. However, if you are finding it hard to concentrate, are forgetting things too often or going through severe stress and depression, the reason is a deficiency of brain and memory vitamins. These vitamins not only help clear brain fog and confusion to keep your memory sharp, but they also help you focus and learn properly.
Vitamin B Complex
From brain aging to brain fogs, depression to memory loss, Vitamin B Complex is undoubtedly the best nutrient for your overall brain health and memory. It helps boost your mood and fight stress, hence the name “happy vitamins”. Vitamin B complex produces neurotransmitters to keep the brain active.
B complex can be sourced from animal products like flesh, dairy, eggs, and fish as well as from legumes, leafy vegetables, potatoes, peas, carrots, bananas, and so on.
Vitamin B1 (Thiamine)
In order to enhance the health of the nerve tissues and the brain, this is one of the best brain and memory vitamins that keep nerve impulses at bay. Thiamine works effectively in treating Korsakoff syndrome as well as chronic memory decline in AIDS affected people and alcoholics. Liver, beef, pork, eggs, milk, oats, orange, and nuts are common sources of vitamin B1.
Vitamin B6 (Pyridoxine)
A vitamin effective in keeping a positive mood, B6 can be sourced from eggs, poultry meat, turkey, beef, fish, nuts, beans, peas, and seafood. It increases the Serotonin levels, which fights depression and boosts memory. By reducing Homocysteine levels, it stops the decay of memory cells.
Vitamin B9 (Folic acid)
It is found in great amounts in leafy vegetables like spinach, lettuce, and turnip greens, broccoli, asparagus, Brussels sprout, okra, lentils and legumes, and Avocado and citrus fruits. It helps in nerve tissue formation and increases alertness, focus, and energy levels. As the human body doesn’t store B9, a slight deficiency will lead to moodiness and distractedness.
Vitamin B12 (Cyanocobalamin)
This vitamin works best with Omega-3 fatty acids and can reduce the decline of cognitive activity in the brain. Hence, it is used for treating Alzheimer’s and Parkinson’s disease, which cause the brain to shrink and go through atrophy.
You can get it from ready-to-make breakfast cereals like oats and cornflakes, and from fish and poultry meat. As it is mostly found in animal-derived products, vegans and senior vegetarians fall victim to its deficiency.
Vitamin C (Ascorbic acid)
Being a natural brain protector and antidepressant, Vitamin C is called “happy molecule”. Another important brain and memory vitamin, it is sourced from squash, tomatoes, potatoes, citrus fruits, leafy vegetables like spinach, turnip greens and cabbage, broccoli, red and green bell peppers, and Brussels sprout.
It works mostly in the pituitary glands and synthesizes Dopamine to enhance concentration while fighting oxidative stress. Being an antioxidant, it also neutralizes radical damage in the brain with a high Oxygen level. By reducing Cortisol, Vitamin C reduces stress, especially in smokers and alcoholics. Kids suffering from ADHD syndrome and seniors suffering from brain degeneration, Alzheimer’s, and Dementia are helped with this vitamin.
Vitamin D (Calciferol)
Fatty fishes like salmon, mackerel, and tuna, egg yolks, beef liver, dairy products like cheese and milk, and soy and cereals are rich in Vitamin D. In North America, among the vitamins for a healthy brain and memory, its deficiency is high as the sun rays are not strong enough to synthesize it in the body. From prenatal period till senior years, this vitamin keeps the brain safe from memory decline, Alzheimer’s, and Dementia. It helps lift up one’s mood and enhances the ability to solve problems.
Vitamin E (Tocopherol)
Although Vitamin E deficiency is not so common, if you are very health-conscious and are on a low-fat diet for a long time, this deficiency can occur. No matter what your age, Vitamin E deficiency can be reduced by consuming food like green vegetables such as spinach and bell peppers. Besides, seeds, nuts, and fruits with dark coloration like avocado, blackberry, and blueberry are also helpful.
This vitamin is popular for treating heart diseases and Alzheimer’s, along with other symptoms of memory loss. While safeguarding the neural linings surrounding the nerves, it helps keep the nerves intact, especially during oxidative stress. Thereby, it helps in storing information longer in the memory.
Vitamin K (Phylloquinone)
One of the neglected brain and memory vitamins, Vitamin K fights blood clotting in the brain and keeps your memory sharp and brain functionality at an optimal state regardless of age. It is found in leafy vegetables like collard green, mustard green, turnip green, kale, lettuce, broccoli, cabbage, and Brussels sprouts and also in cereals, fish, egg, meat, and liver. Vitamin K treats Alzheimer’s and also helps in treating age-related memory decline and concentration problems.
Still, it should be considered that none of the aforementioned vitamins work wonders overnight or offer an instant brain and memory boost. The vitamins work in unison with other minerals and nutrients to steadily help in proper functioning and healing before the brain starts working fast. So, ensure that you consume all type of brain and memory vitamins every day to have a consistent effect.