B Vitamins And Brain Function
The eight B vitamins are a group of water-soluble vitamins that are involved in various cellular functions throughout the body. As a group, they contribute to brain health by supporting reactions involved in energy production, synthesis and repair of DNA and RNA, methylation, and production of multiple signaling molecules and chemicals used by the nervous system.
A systematic review of individuals over 40 years old without dementia found that taking B vitamins, including B6 , B9 , and B12 , for at least three months improved episodic memory and global cognition. Research suggests that for individuals deficient in one or more of the B vitamins, supplementing with a B-complex supplement may be more beneficial for brain health than using isolated vitamin supplements.
Learn about the key vitamins that can help boost your brain health.
Fatty Fish Improves Your Brain Health With Omega
Fatty Fish is an excellent source of DHA and EPA, two fatty acids essential for brainpower. The best sources of these omega-three fats include halibut, mackerel, Salmon, and trout. Eating foods rich in omega 3s can help improve memory by slowing cognitive decline linked to aging or Alzheimers disease.
Additional benefits of fatty Fish are :
- Lower risk of heart disease
- Helps prevent cancer
What Are The Best Vitamins For Brain Health
Supplements are available for supporting normal brain functions and brain health.
Krill oil – Bioglan Red Krill Oil Extra Strength contains 500mg of pure krill oil, which is responsibly sourced from the Antarctic Ocean.
It is a pure source of healthy omega-3 fatty acids, including both Eicosapentaenoic and Docosahexaenoic .
Omega-3 fatty acids are essential for a lot of body functions and help to support your brain, lungs and heart. The beneficial effect is obtained with a daily intake of 250 mg of DHA. They are also able to support normal vision. The beneficial effect is obtained with a daily intake of 200 mg of DHA.
There is no fishy smell or aftertaste to these supplements, so you can comfortably take them without worrying about any odour.
You simply take one capsule per day with water after food.
Red Krill Oil is also available in a Max Strength formula which have 1000mg of pure krill oil in them.
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Who Are Brain Supplements Best For
Anyone can use nootropics to improve cognitive performance, including:
Students: Studying is a part of the average students daily life, and all that cramming and analytical thinking can easily lead to mental burnout. Students can avoid such issues by using nootropics to provide their brains with the nutrients needed for optimal performance. Nootropics can also support studying by boosting focus, brain capacity to store information, and recall.
Professionals: Entrepreneurs, executives, and other professionals are constantly problem-solving, which puts a lot of strain on the brain. These professionals can use nootropics to prevent mental stress, facilitate creative problem-solving, and boost productivity.
Older People: Individuals above 50 years old can use nootropics to improve memory and improve mood. Older adults will get better results from using nootropics if the supplement contains vitamin D and other nutrients that are needed for a good quality of life.
Athletes: The best athletes are strategic thinkers, competitive, and highly motivated. Brain supplements can support your athletic performance by improving your mood and focus so that your eyes stay on the prize. Athletes can achieve optimal mental and physical health by using nootropic stacks that contain other nutrients that promote good health, such as vitamin C.
Vitamin C And Brain Function
Vitamin C is an essential water-soluble vitamin that must be obtained from dietary sources as it cannot be produced by the body. Research has demonstrated various roles of vitamin C in the brain, which include supporting neurodevelopment, neurotransmitter function, angiogenesis , and antioxidant function. Additionally, vitamin C supports regeneration of other antioxidants, such as glutathione and vitamin E.
One review study that examined the relationship between vitamin C levels and cognitive performance in both healthy and cognitively impaired individuals found that the cognitively intact individuals had higher blood concentrations of vitamin C.
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Dark Chocolate The Best Dessert For Healthy Blood Flow
Cacao is rich in healthy compounds like flavonoids, which help fight oxidation within our brains by protecting neurons from toxins and improving blood flow. Studies show this antioxidant-rich superfood can enhance mental function by increasing neuronal signaling between neurons while also helping to increase neuroplasticity . And unlike other sources of chocolate, dark varieties are low in sugar.
Popular dishes with dark chocolate include:
- Desserts
Brain Specific Roles Of B Vitamins
The brain is by far the most metabolically active organ in the body, representing only 2% of body weight but accounting for over 20% of the bodys total energy expenditure . The B vitamins general metabolic functions, alongside their roles in neurochemical synthesis, may therefore be conceived as having a particular impact on brain function. Indeed, the importance of the B vitamins for brain function is illustrated by the fact that each vitamin is actively transported across the blood brain barrier and/or choroid plexus by dedicated transport mechanisms. Once in the brain, specific cellular uptake mechanisms dictate distribution, and, whilst the B vitamins all have high turnovers, ranging from 8% to 100% per day, their levels are tightly regulated by multiple homeostatic mechanisms in the brain . This guarantees that brain concentrations remain comparatively high. For example, the concentration of methyltetrahydrofolate in the brain is four times that seen in plasma , whereas biotin and pantothenic acid exist in the brain at concentrations of up to 50 times that seen in plasma .
2.1.1. Thiamine
2.1.2. Riboflavin
2.1.3. Niacin
2.1.4. Pantothenic Acid
2.1.5. Vitamin B6
2.1.6. Biotin
2.1.7. Folate and Vitamin B12
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What Vitamins Are Good For The Brain
Your central nervous system , made up of the brain and spinal cord, relies on essential nutrients to support normal cognitive function and brain health. Consuming these nutrients in your diet or as dietary supplements may help maintain cognitive function and prevent conditions such as dementia. The following is an overview of what vitamins are good for brain health below.
The Devastating Effects Of Free Radicals On The Brain
When left unchecked by antioxidants, free radicals can wreak havoc throughout every part of the body, including the brain. An abundance of free radicals leads to oxidative stress that can damage the bodys cells. In some cases, oxidative stress can lead to a range of diseases and lead to symptoms of aging. Premature aging in the brain can be especially damaging.
Studies suggest that free-radical induced oxidative damage which is particularly harmful to the brain due to its high content of fatty acids, high use of oxygen and, unfortunately, low levels of antioxidants. These conditions combined make the brain more vulnerable to oxidative injury. Oxidative stress can actually lead to an attack on brain cells, causing changes in the brain that can lead to dementia and Alzheimers disease.
Alzheimers disease occurs due to oxidation of brain lipids, carbohydrates, proteins and DNA. As oxidative stress begins to damage the brain, it starts to alter cells within the brain. Theres a natural increase in oxidation due to aging, and research has shown its the most consistent risk factor for Alzheimers disease. As people age, the gradual accumulation of oxidative damage could account for the progressive nature of Alzheimers disease.
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May Help To Prevent Osteoporosis And Support Bone Health:
Vitamin B12 deficiency can harm your bones. Therefore its essential to keep your levels up. A study of almost 2,500 adults found that vitamin B12 deficient people have lower than average bone mineral density.
Reduced mineral density in the bones can cause them to become brittle and fragile over time. Therefore the risk of osteoporosis increases. In addition, low vitamin B12 levels lead to poor bone health and osteoporosis, particularly in women, according to research.
Vitamin B12 Supplement Dosage
The Recommended Dietary Allowance of vitamin B12 for adults is 2.4 micrograms .
If youve ever read B12 supplement labels, youve noticed that supplements often contain much more than this.
For example, heres the label of one that contains a whopping 83,330% of the RDA.
This high number seems more reasonable once you realize that only about 2% of the B12 in supplements is absorbed.
If your level is very low, your doctor may want to give you injectable vitamin B12 to increase it quickly, especially if you have pernicious anemia, permanent nerve damage, or ongoing digestive problems.
However, research has found that taking an oral supplement is as effective at raising blood levels of B12 as injections, so you may want to discuss trying mega-doses of oral B12 first.
An intriguing alternative for overcoming malabsorption is the use of a transdermal vitamin B12 patch.
According to one study the use of the B12 patch shows promise.
Vitamin B12 supplements are considered very safe and no tolerable upper intake level has been determined.
Doses as high as 2 mg per day do not cause any side effects.
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Pumpkin Seeds Delicious Snack To Enhance Memory
Pumpkin seeds are one of the best sources of magnesium, a mineral that is essential for mind function. Magnesium controls the NMDA receptors, which help with brain development and memory. They also help to prevent overstimulation of nerve cells in the brain. Having healthy nerve signals will ensure that you dont experience any brain damage from overstimulation.
Popular dishes with pumpkin seeds include:
- Topping for salads or yogurt
- Roasted pumpkin seeds
Prevention Of Dementia In Adults With Mci
Older adults with MCI have an elevated risk of dementia . Vitamin E supplementation has been examined as a treatment option to reduce the rate of progression to dementia. A randomized controlled trial was conducted comparing vitamin E supplementation with placebo and with donepezil alone. Upon 3 years follow-up, there was no difference in the probability of progression from MCI to AD with vitamin E supplementation .
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Mental Health Benefits Of B12
But where vitamin B12 is really crucial is in keeping the brain and nervous system healthy and functioning well.
B12 is needed to form memories and to focus and concentrate.
Low B12 levels are associated with depression.
Dr. Pat | Be Brain Fit
Some researchers believe that the link between B12 deficiency and dementia and psychiatric disorders is so strong that patients with these conditions should have their B12 level closely monitored for life.
Vitamin B12 Benefits For Alzheimers And Dementia
Many seniors diagnosed with dementia or Alzheimers are in fact B12-deficient and can make remarkable recoveries when their low B12 levels are addressed.
This misdiagnosis occurs because the symptoms of vitamin B12 deficiency closely mimic those of these diseases.
Both vitamin B12 injections and high doses of oral supplements have proven effective for treating people with these disorders.
Theres exciting evidence that a cocktail of B-complex vitamins may both help prevent and be useful for treating Alzheimers.
A University of Oxford study found that taking vitamin B12 along with vitamins B6 and folic acid improved brain function and dramatically reduced brain shrinkage in the area of the brain most affected by Alzheimers.
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Signs Of Deficiency And Toxicity
Deficiency
A niacin deficiency is rare in the United States and other industrialized countries because it is well-absorbed from most foods and is added to many foods and multivitamins. A severe niacin deficiency leads to pellagra, a condition that causes a dark, sometimes scaly rash to develop on skin areas exposed to sunlight bright redness of the tongue and constipation/diarrhea. Other signs of severe niacin deficiency include:
- Depression
- Hallucinations
Groups at risk for deficiency
- Limited diets. People whose diets are limited in both variety and quantity of foods, such as those living in poverty or who are very ill and cannot eat a balanced diet, are at increased risk. Developing countries that eat corn or maize as a main food source are at risk for pellagra, as these foods are low in both absorbable niacin and tryptophan.
- Chronic alcoholism. The absorption of several nutrients, particularly water-soluble vitamins including the B family, is decreased with excessive alcohol intake.
- Carcinoid syndrome. This is a disease of slow-growing cancer cells in the gut that release a chemical called serotonin. The syndrome causes tryptophan in the diet to be converted into serotonin rather than niacin, which increases the risk of decreased niacin.
Toxicity
Other signs:
- Nausea
- Blurred vision
- Impaired glucose tolerance and inflammation of liver in severe cases
What Are The Benefits Of Increasing Bdnf
For the most part, BDNF benefits your cognitive function. In other words, it can improve your how well your brain works.
Studies have found that BDNF specifically
- Promotes Neurogenesis: BDNF is one of the few known compounds that can stimulate the production of new brain cells. In doing so, it helps maintain healthy nervous tissue in the brain .
- Enhances Learning and Memory: By promoting brain plasticity, BDNF may increase your capacity to learn new skills and improve your memory .
- Prevents Brain-Related Disease: Since BDNF helps grow and maintain healthy brain cells, it plays a big role in the prevention of neurodegenerative diseases like Alzheimers or Parkinsons . This is why it also helps keep your brain young.
- Improves Your Mood: Scientists have found that brain-derived neurotrophic factor is low in people with mood disorders like depression. Increasing BDNF levels may therefore have positive effects on your mood .
- Enhances Sleep: Some evidence suggests that BDNF can help you get more deep and restorative sleep . This, in turn, can help further improve your cognitive function and overall health.
Now that you know how BDNF can benefit you, lets take a look at the best ways to increase BDNF.
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The Science Behind The Memory Health Brain Health Supplement
Leading scientists developed Memory Health® to help prevent degenerative diseases like Alzheimer’s Disease. Unlike other brain health supplements, Memory Health® doesn’t rely on peer group analysis and reviews to support its claims. The clinical trials conducted in the lab show that healthy brains improved when taking this supplement, while diseased brains also seemed to improve significantly too.
Are There Any Brain Supplements Available For Teenagers
Studies, a busy social life and sports matches all take their toll on teenagers.
If your teenager is in the middle of their exams, going for job interviews or applying to university, they may benefit from taking a supplement which help to support normal brain health and normal energy release.
Vitabiotics Wellteen Him Plus is specially formulated for teenagers and young men aged between 13 and 19 years.
This supplement includes vitamins B6, B12 and vitamin C which may contribute to normal energy yielding metabolism and the reduction of tiredness and fatigue, as well as supporting a normal immune system.
Haliborange Teens Omega-3 DHA Capsules contain vitamins A, C, D and E as well as omega-3 DHA for maintenance of normal brain function.
It is suitable for children and teenagers aged 12 years and upwards and comes in a delicious chewable orange burst capsule.
There are also brain and memory support supplements available for younger children, including Natures Aid Kidz Omega 3 Liquid and Equazen Eye Q Family Capsules which help to support normal brain function for the whole family. The beneficial effect is obtained with a daily intake of 250 mg of DHA.
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How Vitamin B12 Benefits The Brain
Edited and medically reviewed by Patrick Alban, DC | Written by Deane Alban
Vitamin B12 has critical benefits for the brain and nervous system, yet many are deficient in B12 because they cannot absorb it. Learn how to remedy this.
Vitamin B12 is one of eight essential B vitamins.
It is essential for overall health, but plays an especially important role in keeping the brain and nervous system working properly.
Vitamin B12 deficiency, however, is surprisingly common, affecting nearly half of all adults.
Find out if you may be at risk for deficiency and how to effectively raise your B12 level to improve your mental health and brain function.
The Best 6 Vitamins For Brain Health
Your brain needs the right fuel to stay at its best. These are the best vitamins for your brain.
Your brain needs a lot of fuel. In fact, it has some of the highest energy requirements amongst all of your bodys organs. Did you know that 60% of the glucose your body burns every day goes directly to powering your brain? But your brain needs more than just calories and carbohydratesit needs specific nutrients, and these are the most important vitamins for brain health:
-
Anthocyanins
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Take A Pill Protect Your Memory
“Improves memory.” “Sharpens focus.” These are just some of the claims you may see on the supplements that 25% of adults over age 50 are taking to try to keep their brains healthy. Do these products work? It’s often unclear, as the FDA doesnât require makers to prove the supplements are effective, as long they don’t make any claims about specific diseases. Here’s what experts do — and don’t — know about some of these popular items.
Sage: An Herb To Boost Your Memory
Dating back to 1597, ancient herbalists cited that sage was good for the brain and has the ability to quicken nerves and memory. Even then, they were onto something. According to recent studies, sage may possess memory-enhancing properties, and a research review published by the National Center for Biotechology Information identified sage as one of the herbs that may be beneficial to Alzheimers patients.
NickiRD says, How many times have you passed these herbs at the local produce market? Now you have reason to stop and look. Sage, works wonders by improving memory and concentration. Try adding the fresh leaves to your roasted butternut squash. You can even take it one step further and rub organic brain-friendly sage essential oil on your wrists and then breathe deep!
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