Written By : David J. Grossklaus (Last Updated on November 29, 2022)
Vitamins play a significant role in maintaining general good health.
Studies have shown that vitamins are among the few compounds that maintain proper body function without adverse side effects.
Additionally, they are essential for normal cognitive function.
They boost memory, relieve stress, increase brain energy, stimulate neurotransmitters, offer neuroprotection 1, and prevent neurodegeneration.
Let’s look at the best brain-boosting vitamins.
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Best Brain Boosting Vitamins
B Vitamins
B vitamins are known to be particularly suitable for brain health and general cognitive function.
Vitamin B1
B1 is also known as Thiamine.
It facilitates the transmission of nerve impulses in the brain.
Its deficiency may cause Korsakoff syndrome, a chronic memory disorder.
Vitamin B3
B3, commonly referred to as Niacin is a vitamin that plays several roles in the body including promoting cardiovascular and cognitive health.
It is a crucial element in producing brain energy.
It is a precursor to ATP (adenosine triphosphate), which is responsible for energy production in the body.
Additionally, it stimulates the release of neurotransmitters like dopamine, serotonin, and melatonin.
Dopamine improves mood, lowers stress, and improves cognitive function.
Serotonin and melatonin promote sleep, lower anxiety, and stabilize mood.
Niacin is a potent antioxidant that protects brain cells from free radical damage and promotes mental agility.
B3 can be obtained from natural foods like chicken breast, fish, broccoli, bacon, dates, potatoes, eggs, and nuts.
It is also available in supplement form.
However, some users experience flushing and itching on the skin.
Vitamin B5
Vitamin B5 is also referred to as pantothenic acid.
It has many health benefits, including lowering blood pressure, balancing blood sugar, converting food into energy and shielding brain cells from brain damage.
It plays a significant role in the production of acetylcholine 2.
Increased levels of acetylcholine improve memory, focus, learning and promote brain energy.
B5 also promotes the synthesis of neurotransmitters such as epinephrine and serotonin, which facilitate chemical signaling in the brain.
This results in better memory, cognition, mood and alertness.
Besides, it is referred to as the anti-stress vitamin.
It lowers anxiety, depression, and stress levels.
Sources of vitamin B5 include broccoli, liver, kidney, mushrooms, sweet potatoes, milk, legumes, egg yolk, shellfish, milk, and chicken among others.
Too much consumption of B5 may lead to diarrhea or bleeding.
The recommended amount is about 6 mg per day.
Vitamin B6
B vitamins are known to support brain health.
Vitamin B6 is particularly essential in reducing mental fatigue and enhancing mood.
Research shows that vitamin B6 deficiency is associated with mood disorders, including depressive symptoms.
It improves memory among the elderly.
Some studies show that low levels of vitamin B6 and mental decline in individuals with Alzheimer’s disease are closely related.
Moreover, it increases focus, executive function, attention due to its role in oxygen-carrying hemoglobin.
It can be found in beef liver, non-citrus fruits, fish, beans, fortified breakfast cereals, nuts, and potatoes.
It is also available in supplement form.
Vitamin B9
B9 is well known as folic acid or folate.
It is very significant in brain health.
It regulates homocysteine, an amino acid that interferes with cerebral circulation when in excess.
Folic acid is crucial in brain development during pregnancy.
Studies show that folic acid prevents congenital disabilities such as neural tube defects, lowers the risk of autism, and reduces emotional problems in children.
It also alleviates the symptoms of depression, improves mood, and prevents age-related mental decline.
When combined with other B group vitamins, it enhances memory, brain energy, and lowers brain atrophy.
It can be sourced from lentils, asparagus, and spinach.
It is also available in supplement form.
Vitamin B12
Vitamin B12 is known as cobalamin.
It is responsible for maintaining red blood cells and nerve cells.
It improves mood and reduces symptoms of depression through stimulating the release of serotonin, a neurotransmitter that calms the mind.
Additionally, its deficiency is linked to memory loss.
Several studies show that B12 prevents brain atrophy-loss of neurons in the brain- thus promoting memory.
Last but not least, vitamin B12 plays a role in energy production in the body.
It is naturally found in animal products, including poultry, fish and red meat.
It is also available in a fortified form in breakfast cereals and in over the counter vitamin supplements.
Vitamin C
Vitamin C is also identified as ascorbic acid.
It is a potent antioxidant that protects brain cells from free radical damage.
Besides, it stimulates the production of dopamine, a neurotransmitter that enhances mood and alertness.
Vitamin C can be found in dark leafy vegetables and citrus fruits.
You should take around 90 mg of Vitamin C daily to promote general brain health.
Vitamin D3
Vitamin D3 plays a substantial part in maintaining a healthier brain.
It increases concentration, boosts mood, and promotes nerve function.
Research shows that Vitamin D3 deficiency is associated with reduced cognitive function, depressive symptoms and low brain energy.
Vitamin D3 can be obtained from beef liver, salmon, sardines, shrimp, herring, mushrooms, and direct sunlight.
Also, it is available in over the counter vitamin supplements and in fortified products.
Vitamin E
Vitamin E is a brain-boosting vitamin that improves cognition especially for seniors.
It contains Tocopherols and tocotrienols, antioxidant compounds that relieve damaged tissues from oxidative stress caused by free radicals in the brain.
A 2014 study 3 showed that Vitamin E improved memory function by 50 percent among the ageing population and individuals with Alzheimer’s disease.
Vitamin E is found in spinach, avocados, bell peppers, blueberries, blackberries, sunflower oil, nuts, wheat germ, lobster, octopus, goat meat and salmon among others.
Apart from food sources, it is available as a tablet.
However, individuals with cardiovascular disease should not exceed 1000 IU per day.
It also may increase the risk of prostate cancer.
Conclusion
Medical experts say that the brain needs a constant supply of vitamins to maintain its cognitive processes.
Thus, it is vital to get the recommended dosage of these brain-boosting vitamins to maintain healthy brain function.
Vitamin Bs, C, D3, and E are the foundational brain vitamins.
However, remember brain health is highly dependent on your lifestyle; diet, sleep, and exercise.
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