If you are experiencing failing concentration and memory, or feel like you are lacking brainpower, the key to correcting the situation could be in your diet. Proper nutrition and specifically vitamins are essential to maintaining top brain function.
Medical experts know that it is possible for us to maintain up two-thirds of our brain health through proper diet, regular exercise and vitamins for the brain. It is very likely that you are not getting enough brain vitamins through your daily meals. Hence, many experts recommend taking the following vitamin supplements to boost your brainpower, here are the top 10 recommended ones with information on where to get them and what each one does.
1. Folic acid
Folic acid helps your body regulate levels of homocysteine in your blood. High levels of homocysteine in your blood can damage your brain cells and cause loss of some brain capabilities. Folic acid is also known to enhance alertness and short-term memory. Sufficient amounts of folic acid in your body will make you feel more alert, and help you fight lethargy and sluggishness. Foods rich in folic acid include legumes and leafy greens such as lentils and beans. Nevertheless, to get sufficient quantities of this vitamin daily, experts recommend taking folic acid supplements, which you can easily find at your local drug store.
This naturally occurring amino acid works very effectively as a memory booster, and is often used to treat patients experiencing mild to moderate memory loss. It is one of the main ingredients in top memory supplements. It helps with focus and concentration, and helps you enhance your memory performance. Some medical experts also use it as an alternative natural remedy for mild symptoms of Parkinson’s disease and Alzheimer’s disease. Recent studies have also demonstrated that supplements containing L-Carnitine taken together with sufficient carbohydrates have a number of metabolic benefits during both intense and mild activities.
3. Vitamin B12
These vitamins play a crucial role in regulating your nerve cells health. Vitamin B12 promotes myelin production, which shields your nerve fibers, thus insulating against electrical impulses of the brain. This is highly essential because the misfiring of nerve cells that lack protective myelin sheaths is the cause of many mental problems. Supplements containing vitamin B12 also boost mental alertness, alleviate depression symptoms, and prevent memory loss. You will find this vitamin on meats such as beef, fish, poultry and pork. If you are a vegetarian then you can take vitamin B12 supplements to enjoy its many benefits.
Omega-3 fatty acids are essential for both your brainpower and heart health. In fact, it is among the main structural components for your brain cells. Low levels of this mineral leads to decreased brain plasticity. Omeg-3 has two main components, which are docosahexaeonic acid (DHA) and eico-sapentaenic acid (EPA).
DHA is the one that benefits your brain the most. Supplements containing DHA help you fight age-related memory loss. You can also find Omega-3 in fish oil, flaxseed oil, krill oil and walnuts. An easy way to ensure you are getting enough of this mineral is to take fish oil capsules or Omega-3 supplements. Not all supplements contain the same Omega-3 and as stated in another article on fish oil supplements, it is important to make sure your supplement contains the long-chain Omega-3’s.
5. Vitamin C
Vitamin C is one of the most powerful anti oxidants readily available on the market. Molecules and atoms that scientists call free radicals can damage brain cells. These free radicals are usually byproducts of the chemical reactions in the body involving oxygen. Sufficient amounts of vitamin C and other antioxidants help you eliminate free radicals from your system. It is essential to include vitamin C in your diet. You will find it in a broad range of fruits and vegetables including legumes and oranges. It is also available in various dietary supplements on the market.
6. Choline Bitartrate
It is a water-soluble brain vitamin responsible for the production of neurotransmitter acetylcholine, which is known to have various neurological effects specifically to do with your memory as well as overall cognitive performance. It is also usually used together with other brain nutrients to treat mental disorders particularly Alzheimer’s disease. Acetylcholine is a crucial brain vitamin that influences thought processes and memory. Recent studies conclude that Choline enhances human cognitive development, and slows down the cognitive decline related to aging. You will find this vitamin in many vitamin supplements for brain development and enhancement.
This essential brain vitamin plays a crucial part in regulating the fluidity and integrity of cell membranes. It is also crucial to the function and structure of cell membranes. It helps keep your brain functioning at top speed. Research shows that it delivers superior brain health and mental nourishment. It improves thinking capabilities, quick problem-solving skills and general cognitive functions. You will find it in various brain health supplements.
8. Huperzine A
This vital brain mineral, helps your system block a certain enzyme that damages acetylcholine. As aforementioned, acetylcholine is a neurotransmitter that plays a major part in short-term memory formation. Huperzine is extracted from club moss, which the Chinese have used as medication for many centuries. It helps to keep your mind focused and sharp especially as you continue to age. It is found in various herbal supplements for the brain. Ongoing research is proving that this herb indeed supports memory and cognitive functions.
Nicotinamide-adenine-dinucleotide-hydride (NADH) as a coenzyme plays a major part in energy production of your brain cells and neurotransmitter processes. The more NADH a cell contains the more energy it has. NADH is derived from vitamin B3. It helps you fight against brain drain and mental fatigue, and helps you maintain a positive outlook. It is an excellent source of refreshing coenzyme nutrition to improve your mental and physical vitality.
10. Vitamin E
No list of brain vitamins is ever complete without mentioning vitamin E. Majority of your brain is composed of fat, which means this water-soluble vitamin works wonders to enhance its capabilities and performance. A powerful antioxidant, vitamin E safeguards your nerve cells and the brain from damage. Numerous studies indicate that this vitamin can help you prevent a host of mental disorders including Alzheimer’s disease. In fact, some medical experts use it to delay the progression of Alzheimer’s disease. Vitamin E is abundant in nuts, grains, sweet potatoes and leafy greens. It is also a popular dietary supplement readily available.
Can I Find Any Supplements With A Combination Of These?
To try to take each of these supplements daily would be unrealistic. My recommendation would be to research each carefully and try to pick the one(s) that provide the specific benefits you personally need.
There are many good quality multivitamins available which will provide a few of the above. Although there has been an ongoing debate about whether taking a multivitamin is actually benefiting individuals, The Harvard School of Public Health has produced a post which recommends taking them daily.
The alternative is to try a manufactured compound supplement which contains a variety of ingredients targeted to brain health. These are numerous and each contain different ingredients. Take a look at the product reviews to see if any are a better solution for you.
Our top pick in nootropics is Mindboost Day and Night.