Hello dear readers! Have you ever experienced that your brain is tired at work, and your memory starts to decline? I assure you: almost everyone on the planet has to deal with such feelings. Of course, overwork, the effects of megacity, chronic illness, stress, simply aging, with the help of nutrients, is the cause for all. stuff. As a result, our brains don't always have enough vitamins and minerals, as the saturation of foods with vitamins and minerals, as you know, leaves us wanting. And it takes a few weeks to get a mixture 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 that is responsible for regulating the work of all organs and systems. Due to stress, malnutrition, disease, hormonal imbalance, its performance decreases.
Vitamins play an important role in the work of the central nervous system. So called organic compounds have different chemical nature. They are found in food and with them enter the body. Our bodies produce some of them on their own. But due to the reduced immunity, low-quality products, these compounds are often lacking in our bodies. And the brain is the first organ to respond to a deficiency. Memory disorder, decreased ability to focus. Each system or organ in the body needs some more biological substances, vitamins and minerals than others. For example, hair needs biotin, zinc, selenium (I wrote about vitamins for hair), the immune system - vitamins of groups B, C, vitamins. D3, the female body needs vit. A, E, group B, postpartum women also need vitamins.
I personally support natural vitamins, in foods, herbs, extracts and I have written a lot about this, but sometimes the body needs assistance with medications and at certain timesof life, they are simply necessary.
And in order not to be confused about which vitamins contain vitamins, read the article "Choose vitamins in foods by color".
Children especially need regular vitamin supplements. Their bodies grow rapidly and need nutrients to build new cells. To compensate for the deficiency of vitamin compounds, doctors recommend taking pharmaceutical preparations with synthetic analogues.
Among the many beneficial substances for the body, pay attention to the following substances that are important for the normal functioning of the brain.
Beta Carotene and Vitamin A
Beta-carotene is a compound that is converted to vitamin A under the action of a color pigment. Substance improves memory, eyesight, protects the brain from negative influences. Connection prevents the degeneration of thinking.
B vitamins
The group includes several vitamin compounds useful for both adults and children. They are powerful antioxidants. If they are not enough in the body, the neurotransmitters are destroyed. Each vitamin affects the brain in its own way:
- B1 (thiamine).Most of this substance is found in the brain and central nervous system. It affects memory the most. This compound prevents brain aging by supplying oxygen to the tissues. In the absence of vitamin B1, depression, weakness, and fatigue develop.
- B2 (riboflavin).Connect to energize the body, stimulates the mind to work actively. If the vitamins are not enough, you will feel tired.
- B3 (nicotinic acid).Essential for the synthesis of enzymes. Compounds help the body produce energy, providing for the brain.
- B5 (pantothenic acid).Vitamin is very unstable, it is quickly destroyed during cooking. The connection is responsible for long-term memory, communication between brain cells. The compound protects the brain from the effects of nicotine and alcohol.
- B6 (pyridoxine).Connect improves your thinking ability, fight depression. To provide this substance to the body, it is better to take vitamin preparations.
- B9 (folic acid).Vitamins are responsible for memory, normal functioning of the nervous system, vitality. This compound helps pregnant women give birth to a healthy baby, as it is needed for the formation of the central nervous system of the fetus.
- B12 (cyanocobalamin).Substance that guarantees the body's transition from sleep to alertness and vice versa. The association is also closely related to short-term memory. With a B12 deficiency, adaptation is difficult to emerge when changing time zones.
Vitamin C
We know ascorbic acid as a substance that activates the immune system. But the substance reduces mental stress, it is recommended for fatigue. In addition, ascorbic acid, which is an antioxidant, protects the brain from aging.
Vitamin D
In addition to improving the health of the skeletal system, vitamin D or calciferol is needed to improve mood and memory. It protects the nervous system from diseases, including cancer, and stimulates the cardiovascular system. When calciferol is deficient, cognitive impairment occurs. Learn more about vitamin D and the foods it contains.
Vitamin K
Vicasol, or vitamin K, is used to speed up brain activity, slow down the aging process of brain cells and prevent Alzheimer's disease. Compounds that improve cognitive performance.
Lecithin
This is the name for a phospholipid that stimulates the nervous system. In the presence of vitamin B5, it is converted to acetylcholine, a neurotransmitter responsible for the transmission of nerve impulses.
During the early years of life, babies' bodies receive lecithin from breast milk. Your baby's speech development, social adaptation and activity depend on the amount of phospholipids received. Lecithin helps adults stay effective, feeling less tired. More information about lecithin and the foods it contains.
Omega-3 Fatty Acids
These compounds, found in fish oils, nuts and seeds, are actually brain food. They speed up reaction times, improve memory and help maintain mental clarity.
Creatine
Nitrogen-containing amino acids accelerate cell regeneration. It plays a role in saving energy, bringing in good analytical memory and thinking. To maintain brain function, 5 g of this substance is sufficient.
L-tyrosine
An amino acid found in muscle tissue. It provides the synthesis of adrenaline and norepinephrine, the neurotransmitters dopamine. This substance supplement is indicated for brain work people. It improves concentration, increases fatigue threshold.
L-carnitine
Another amino acid that improves memory and brain function. If you regularly supplement, you can activate the brain, eliminate chronic fatigue and increase efficiency.
Signs of vitamin deficiency
Several factors can damage brain cells. They gradually recover, but with age, 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 functioning of the brain:
- developed depression, anxiety, aggression, mood swings;
- memory decline; The
- coordinate is broken;
- disturbed sleep;
- listless, tired appeared;
- has a headache;
- appears distracting, difficult to concentrate;
- slowed down;
- weight loss, appetite;
- children have problems with learning, increased fatigue.
Vitamin deficiency can be associated with more serious diseases. Before use, it is better to consult a doctor, since allergic reactions or other reactions may occur on the basis of existing conditions.