Here Are 10 Essential Vitamins for Optimum Brain Health!
The brain is the most high-powered organ
that we have and it requires the right amount and type of fuel to work
properly. When we don’t give it the right fuel, it slows us down,
decreases our focus, and makes us unhappy and demotivated.
If you want to maximize your brainpower to help increase your focus,
think more clearly, and live a much happier and potentially longer life,
then pay close attention as we’re about to give you the top nutrients
that you need to maximize your brainpower and what foods to include in
your diet in order to get them.
1. Omega-3
Your brain is 60% fat, so if you want a
healthy and optimally performing brain, you need to ensure that you’re
giving your brain the right building blocks and fat is one of the most
important. Fat has been vilified for decades, but in reality,
high-quality fat is not only good for you, it’s essential for your
brainpower and health.
Omega-3 is one of the most important fats to give your brain. In fact,
not getting enough omega-3 in your diet can affect normal brain
development and cognition. It has also been shown to be implicated in
premature brain aging and cognitive decline.
Best sources: Chia seeds, walnuts, sardines, salmon, eggs, fish oil, and
flaxseed.
2. Magnesium
Magnesium is essential for brain activity and has been known to calm the
brain and the nervous system to the point that it has been called
“Nature’s Natural Valium.” Magnesium is essential for hundreds of
metabolic processes within the body and brain, yet it’s the second most
common nutritional deficiency in the world.
Magnesium helps the brain by:
•
Decreasing stress hormones
• Providing anti-inflammatory benefits
• Increasing neuroplasticity
• Helping to lift depression
• Reducing anxiety
• Relaxing the nervous system
Best sources: Spinach, almonds, avocado, black beans, and cashews.
3. Vitamin B1: Thiamine
Many B vitamins are known to be beneficial
for brain health and well-being. B1, also known as thiamine, is needed
for a large number of metabolic processes in the body including the
processes that manage your energy levels. Your brain uses a lot of
energy throughout the day, so having low levels of thiamine can rob your
brain of the vital energy that it requires.
Thiamine can help to boost your mood, energy, and alertness by providing
the energy that your brain cells need to work effectively.
Low levels of thiamine have been associated with:
• Nerve inflammation
• Nerve damage
• Fatigue
• Confusion
• Irritability
• Loss of short-term memory
Best sources: Sunflower seeds, lentils, black beans, macadamia nuts, and
seaweed.
4. Vitamin B6
Vitamin B6 helps to improve your mood, but it’s also needed to combat
mental fatigue. B6 is a critical component when it comes to building the
neurotransmitters serotonin and norepinephrine.
Serotonin helps to improve your mood while norepinephrine helps your
brain to stay focused and alert.
Symptoms of B6 deficiency include:
• Loss of focus and concentration
• Fatigue
• Irritability
• Memory trouble
• Muscle pains
Best sources: Tuna, turkey breast, avocado, pistachios, and grass-fed
beef.
5. Vitamin B9
Vitamin B9, also known as folate, is
especially important for normal brain development. It’s an important
component in creating many neurotransmitters that the brain uses to
communicate and regulate our immune system. Folate is also an
antioxidant and studies have shown that it helps to preserve brain
function and memory.
Low levels of folate can be very detrimental to the brain. A deficiency
in folate has been shown to lead to increased degeneration in the
cerebral cortex as well as cognitive impairment and decline.
Symptoms of low levels of folate include:
• Chronic fatigue
• A lowered immune system
• Increased irritability
• Anxiety
• Brain fog
Best sources: Broccoli, beef liver, spinach, romaine lettuce, and
asparagus.
6. Vitamin B12
Vitamin B12 is essential for many aspects of our health and wellbeing.
This includes building strong bones, skin, hair, nails, immune system,
and heart health. B12 is also extremely important for your brain and
mental well-being.
It’s essential for many aspects of mental performance including being
able to memorize and stay focused. It also plays an important role in
producing serotonin and dopamine (a motivation and reward
neurotransmitter).
Having low levels of B12 can have some serious side effects such as:
• Memory loss
• Brain fog
• Anxiety
• Depression
• Confusion
• Hallucinations
Best sources: Wild salmon, eggs, sardines, beef liver, and nutritional
yeast.
7. Vitamin C
Your brain consumes a lot of energy and
oxygen when it’s doing its job and antioxidant such as vitamin C help to
protect the brain from any wear and tear. Vitamin C is also needed to
produce important neurotransmitters such as serotonin, dopamine, and
norepinephrine. These neurotransmitters are important regulators of your
mood, so without adequate vitamin C to produce them, your mood may
suffer.
Best sources: Citrus fruits, broccoli, bell peppers, spinach, and
watermelon.
8. Vitamin D
Vitamin D, known as the sunshine vitamin, is arguably one of the most
important vitamins that many of us miss out on. It’s usually associated
with bone and heart health, but it has been shown that it also plays a
critical role in your brain performance. Several studies have proven
that low levels of vitamin D can impair cognitive function and
performance.
Fewer people are getting out in the sun leading to more cases of vitamin
D deficiency than ever before.
The best part about vitamin D is that
you can get it for free. Just a couple of minutes of natural sunlight
each day can make a huge difference to your vitamin D levels.
Best sources: Natural sunlight or buy a vitamin D supplement.
9. Vitamin E
This is a very powerful antioxidant.
Oxidative stress is a metabolic process that causes wear and tear to our
cells. Antioxidants help to fight against this wear and tear to keep
our cells youthful and working their best.
Vitamin E is an often overlooked vitamin for brain health. It prevents
oxidative stress from damaging important components of our brain cells.
DHA forms the outer membrane of our brain cells and vitamin E works to
prevent oxidative stress from damaging it, ensuring that our brain cells
stay healthy and productive.
Symptoms of a vitamin E deficiency include:
• Cognitive impairment
• Balance issues
• Muscle weakness
• Diarrhea
Best sources: Kale, Swiss chard, almonds, olives, and parsley.
10. Zinc
Zinc is very important for neuron growth and performance. The highest
concentration of zinc in our body is located in our brain, particularly
in the hippocampus, the area of the brain involved in regulating your
limbic system, the region that regulates emotions. Neurons need zinc in
order to communicate effectively with one another.
Low levels of zinc are associated with:
• A lowered immune system
• Attention and focusing issues
• Diarrhea
• Acne
• Rashes
Best sources: Grass-fed beef, spinach, mushrooms, cashews, and pumpkin
seeds.