Our brain is the most complex machine in existence and requires a number of components to maintain its efficiency and longevity, some of which include oxygenated blood, vitamins, and minerals. If your brain experiences a deficiency in any of the essential components required for the brain, you could develop a decline in brain power, developmental problems and psychiatric disorders. This thinking also works the other way where if you improve your vitamin and mineral intake, you can experience a boost in your brain power, cognitive functions, memory and learning ability.
Now that we have understood the importance of having sufficient vitamins and minerals in our diet for healthy brain function let’s take a look at the specific vitamins and minerals you should ensure to include in your diet.
Magnesium has been found to improve short and long-term memory with the mineral helping to enhance the transmission of impulses in the brain. It should be a very important part of your diet as it helps vitamins like B vitamins be converted into their active forms. This is why you will see magnesium in almost all nootropic supplements.
2. Vitamin C (Ascorbic Acid)
Vitamin C pills, green veggies, and citrus fruits can help increase Ascorbic Acid in the body. Research has shown that this vitamin is found in the brain in high concentration with the pituitary gland having 400 mg/kg. It helps protect the brain from free radical damage while also promoting the production of the neurotransmitter dopamine.
3. Vitamin B9 (Folic Acid)
Vitamin B9 has shown to improve memory in a few weeks due to its ability for amino acid synthesis and nerve tissue formation. Lentils, asparagus, and spinach can be one of the few food items that are rich in vitamin B9. Health experts believe that almost half of the Vitamin B stored in the liver. However, vitamin B deficiencies can cause developmental problems in children. So, make sure that your family has sufficient Vitamin B9 in their diet.
Calcium and Magnesium are essential for the brain’s healthy functioning. These crucial components act as a nerve cell messenger in the brain. It also helps control nerve excitability for improved brain function and helps regulate neurotransmitter communication in the brain. While having low calcium is rare, it can be possible due to some pharmaceutical drugs.
During zinc deficiency, an individual can notice the psychological and neurological problems in the body. In addition, this mineral can to help increase the neurotransmitter healthily. Beef, shrimp, and pumpkins are some of the food items that are rich in zinc. These food items can help the brain in supplying sufficient amount of vitamin and minerals.
6. Vitamin B1 (Thiamine)
Vitamin B1 can be excessively found in the brain and is considered very important for a healthy cognitive functioning. It helps improve the health of brain by improving nerve impulse conduction. Studies have also shown that a deficiency of Thiamine can cause you to suffer from Korsakoff syndrome.
These were the six vitamins and minerals that can help improve your brain health. However, foods items like vegetables, meats, and fruits can have these six vitamins too.