Vitamins For The Brain For Adults

7

There are a lot of things you can do to improve your brain health, but it’s important to choose the option that is right for you. One of the best ways to begin is by taking Vitamins For The Brain For Adults. The brain needs as much help as possible when it comes to staying healthy and strong, so there’s no reason not to choose vitamins as a supplement.

Brain Vitamins: Can Vitamins Boost Memory?

Can a tablet really boost your memory?

Certain vitamins and fatty acids have been said to slow or prevent memory loss. The long list of potential solutions includes vitamins like vitamin B12, herbal supplements such as ginkgo biloba, and omega-3 fatty acids. But can a supplement really boost your memory?

Much of the evidence for these potential memory-boosting supplements isn’t very strong. Here, we discuss what recent clinical studies have to say about vitamins and memory loss.

Vitamin B12

Scientists have long been researching the relationship between low levels of B12 (cobalamin) and memory loss. However, if you get an adequate amount of B12, there is no evidence that higher intake has positive effects.

B12 deficiency is most common in people with bowel or stomach issues, or strict vegetarians. The risk of B12 deficiency also increases with age. This is due to the increased prevalence of low stomach acid in older adults.

The diabetes drug metformin has also been shown to lower B12 levels. Other drugs like proton pump inhibitors, anti-inflammatory medications like prednisone, and birth control can lower B12 levels.

You should be able to get enough B12 naturally, as it’s found in foods such as fish and poultry. Fortified breakfast cereal is a good option for vegetarians.

However, people with certain medical conditions, those who are on certain medications, or people who have low stomach acid may not be able to properly absorb B12 from food and may need a dietary supplement to maintain adequate levels.

Vitamin E

There is some evidence to suggest that vitamin E can benefit the mind and memory in older people. A 2014 studyTrusted Source in the journal JAMA found that high amounts of vitamin E can help people with mild to moderate Alzheimer’s disease.

Participants took doses of 2,000 international units (IU) per day. However, this amount may be unsafe for certain people, according to Dr. Gad Marshall of Harvard Medical School.

Taking more than 400 IU a day is especially risky for people with cardiovascular disease, especially for those on blood thinners. Some studies have shown that supplemental vitamin E may increase the risk of prostate cancer.

Regardless of your age or condition, you should be able to get enough vitamin E from your food. Ask your doctor if you’re interested in additional amounts. Vitamin E deficiency is rare, although it may occur in people on low fat diets.

The vitamin is found in:

  • nuts
  • seeds
  • vegetable oils
  • vegetables, such as spinach and broccoli
SIGN UP NOW

Other supplements that may help

When it comes to ginkgo biloba, both older and more recent studiesTrusted Source concur: The supplement doesn’t seem to slow memory loss or prevent the risk of Alzheimer’s disease.

There isn’t much evidence to suggest a relationship between omega-3 and memory, either. However, research is currently in progress.

A 2015 reviewTrusted Source found that taking supplements with docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) resulted in significant improvements in episodic memory outcomes in adults with memory concerns.

DHA is one main type of omega-3 fatty acid, and EPA is another. DHA and EPA are most concentrated in seafood such as salmon and mackerel.

Best ways to help your memory

For young and older people alike, it’s valuable to get your dietary vitamins from the food you eat. Supplements can fill in the gaps, but check with your doctor before you go over the recommended daily intake.

No matter your age, the best way to combat memory decline is to eat well and exercise your body and your brain. The Mediterranean diet is a good source of all the vitamins your body needs.

The Mediterranean diet has been citedTrusted Source as a way to improve memory. The hallmarks of the diet include:

  • mostly plant-based foods
  • limiting (or completely cutting out) red meat
  • eating fish
  • using liberal amounts of olive oil to prepare meals

Diets that are similar to the Mediterranean diet include the MIND diet as well as the DASH (dietary approaches to stop hypertension) diet. Both dietsTrusted Source have been found to reduce the occurrence of Alzheimer’s disease.

The MIND diet, in particular, emphasizes the consumption of green, leafy vegetables and plant-based food in addition to the high protein and olive oil recommendations of the Mediterranean diet.

Having a strong support network and being engaged in your local community have been suggested as ways to delay or prevent dementia. Establishing healthy sleep habits can also protect your brain.

StudiesTrusted Source continue to prove that routine physical exercise activates the brain in ways that other hobbies don’t. This can lead to improved memory and cognitive function over the long term.

Lifestyle choices that harm memory

You can improve your brain health by being more mindful of foods and habits that have been shown to damage it. Fried food has been linked to cardiovascular system damageTrusted Source

JAMA

  •  Highly respected journal
  •  Expert written journal
  •  Peer reviewed journal

, which affects the efficiency of the brain.

Many Alzheimer’s disease risk factors, such as poor diet and a sedentary lifestyle, can be managed. Changing one of these risk factors may help delay the onset of dementia.

How to boost your brainpower with 3 supplements

Who doesn’t want a healthier brain — one that’s quick, focused, and ready to tear it up at trivia night? Fortunately, there are plenty of paths to brain health. Proper diet is one — fresh fruits and veggies, whole grains, and natural proteins — while regular exercise and social outings are some others. But what if you’re looking for a little boost? Are there supplements for brain health? Short answer: Yes.

Supplements provide a variety of nutrients, including isolated quantities of specific vitamins, minerals, herbs, and probiotics. In other words, they’re specifically made to fill in what your diet might be missing. If that sounds too good to be true, that’s because it’s not as simple as stocking up. Just like with anything you put in your body, it’s important to stay informed, both to maximize the results and to protect your health.

For example, the Food and Drug Administration doesn’t require supplement labels to disclose how their products interact with other drugs, which could lead to unintended side effects or irritations without proper physician guidance. Additionally, overdosing on vitamins is possible and, in some cases, can be toxic.

Before considering supplements of any kind, talk to your doctor to determine not only what nutrients and doses will support your specific needs, but also whether you even need them in the first place.

Supplement-free brain boosters

Here’s something your doctor will tell you: Supplements have that name for a reason. You’re better off using them as fillers for nutritional gaps, rather than substitutes for a healthy lifestyle. So, before we get into the best supplements for brain health, make sure to:

  • Eat well — Fresh-food nutrients are much stronger than those isolated in pills, powders, and chewables. It’s also less expensive — and often tastier.
  • Exercise regularly — Working out gets blood pumping throughout your body and your brain, making it a healthy, efficient way to circulate nutrients. It also leads to neurogenesis — or the creation of neurons — which is tied to dementia-fighting effects and better memory.
  • Get enough sleep — Studies suggest that sleep helps flush out potential toxins that build up in your central nervous system throughout the day.1 That’s why you feel restored after a peaceful night’s rest.
  • Train your brain — Try challenging yourself with memory exercises and puzzle games. Or pick up a new hobby to flex your mental muscles every day.
  • Socialize — Interacting with people is key to gaining new perspectives and experiences. It gives you a chance to teach others, too, which stretches your brain’s ability to organize ideas and relay them succinctly.

3 essential nutrients for brain health

So, which nutrients are best for your brain health? Some support better memory, alertness, and creativity. Others slow down the development of major mental health conditions. No one nutrient can do it all, but here are 3 — all available in supplement form — to help sharpen your mental edge.

Omega-3 fatty acids

As far as brain supplements go, omega-3 fatty acids are a great place to start. That’s because your body can’t naturally make this type of fat from scratch. And trust us: You don’t want to miss out on their big-time benefits.

Omega-3s bring a bit of everything, including improved brain function, memory, and reaction times. They may also reduce the risk of Alzheimer’s disease, and potentially even help prevent depression and dementia.2 Babies benefit, too. In fact, omega-3s promote brain health both during pregnancy and early life — making it an important nutrient for expectant parents and newborns alike.

Fatty fish like salmon, trout, and herring are excellent sources of omega-3s. However, if you’re pregnant, nursing, or feeding young children, be sure to avoid fish high in mercury. Sardines are among the fish with the lowest levels of mercury. Not a fish fan? You’ve still got plenty more sources of omega-3s to choose from, like flaxseed, soybeans, nuts, and omega-3 supplements.

Vitamin D

Vitamin D is famous for supporting strong bones and helping to prevent osteoporosis — but it’s linked to healthy brain function, too.

More research is needed to completely understand the effects of vitamin D on the brain, but we know a lot about what happens when we get just the right amount. In fact, maintaining healthy levels of vitamin D may prevent the onset of mental health conditions like depression, schizophrenia, Alzheimer’s disease, and dementia.3,4 But here’s the kicker: About 1 billion people in the world don’t get enough of it.

Interestingly enough, sunlight stimulates your skin to produce vitamin D, which makes a 5- to 10-minute walk outside an excellent — and easy — daily dose. Vitamin D is also available in many different foods, including cold-water fish (salmon, sardines, tuna), egg yolks, and breakfast basics like milk and cereal.

If you can’t get out in the sun, have dietary restrictions, or struggle to absorb nutrients, consider vitamin D supplements.

Vitamin B12

Like vitamin D, vitamin B12 has so many mental benefits. Getting enough vitamin B12 may give you more energy, improve memory, and make learning new things easier. It also has been shown to help improve mood and lessen depressive symptoms.5,6

You might be getting all the vitamin B12 you need from natural animal products, like fish, poultry, and dairy, as well as whole grains and high-fiber cereals. But if you’re an older adult, vegetarian or vegan, or have trouble absorbing nutrients, you’ve got a lot to gain from complementing your diet with the supplement form of this potent brain booster.

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 body’s organs. Did you know that 60% of the glucose (sugar) your body burns every day goes directly to powering your brain? But your brain needs more than just calories and carbohydrates—it needs specific nutrients. So what vitamins and minerals are good for the brain? These are the most important vitamins for brain health:

Researchers have found that the vitamins, minerals and other nutrients in your diet have a direct impact on all of the brain’s functions, including key functions like learning, concentration and emotional regulation. 

If you want to ensure you’re looking after your brain, long-term, make sure you’re getting the minerals and vitamins good for the brain.

Heights Smart Supplement bottle with blueberries, sugar snap and seeds

OUR FORMULA

The Smart Supplement

Find out why the Smart Supplement is the highest rated in the world, and how it helps to keep you feeling better, every day.

The six best vitamins for brain health

Braincare researchers have narrowed their focus on 20 specific vitamins for brain health (all of which you’ll find in the Smart Supplement, our brain health supplement). 

However, there are six distinct nutrients that have the biggest and most immediate impact on your overall brain health.

1. Anthocyanins

What they are:

We shouldn’t just focus on the best vitamins for brain health. Other nutrients can be just as important. Anthocyanins are pigments that give fruits and vegetables their vibrant hues. You’ll find anthocyanins in any plant-based foods that are black, red, purple or blue. You get 80mg of anthocyanins in every dose of our brain health supplement.

What anthocyanins do: 

  • Anthocyanins work as potent antioxidants, helping to protect your brain cells from toxins you’re exposed to in your diet or environment. 
  • Anthocyanins also support neural signalling and the brain’s natural process for generating new neurons and new brain cells.
  • Anthocyanins have potent anti-inflammatory effects that a beneficial for your brain and general wellness.

What brain health studies reveal:

  • Anthocyanins may prevent neurodegenerative diseases and help treat these diseases, in part by improving brain signalling and clearing the brain deposits that contribute to Alzheimer’s, Parkinson’s and similar brain disorders.
  • They may help activate the parts of your brain associated with memory.
  • They have been shown to improve learning and memory and boost several markers of overall brain function.

2. Omega 3 fats

What they are:

Omega 3 is one of the first supplements for brain health that comes to mind. You’ll find these essential fatty acids in seaweed and algae, as well as marine animals that eat such sea vegetables (e.g., tuna, salmon and other fatty fish). Approximately a third of your brain’s grey matter (the part of the brain involved in emotions, memory, and decision making,) is composed of these fatty acids. The Smart Supplement provides 250mg of DHA and 125mg of EPA (the two most important forms of omega 3s) in every dose.

What omega 3 does:

  • It protects your brain’s grey matter.
  • It supports all functions of the grey matter, including general cognition, motor skills and emotional regulation.
  • It may prevent neurological conditions associated with poor grey matter health.

What brain health studies reveal:

  • Higher omega 3 intake may help with the effects of ADHD and similar brain disorders. 
  • It may reduce your risks of cognitive decline, with one study finding that 75 year-olds with high blood levels of omega 3s reduced their risk of dementia by 47 per cent.
  • It may support improved mental health, including a reduced risk of anxiety, stress and depression.

3. Vitamin D

What it is:

Vitamin D is one of the most well-known best vitamins for brain health. It’s aptly referred to as the “sunshine vitamin” because most people get their vitamin D from sun exposure. But almost 1 in 5 UK adults is deficient. You get 20µg of vitamin D in every dose of the Smart Supplement.

What vitamin D does:

  • It plays a role in cell growth and cell differentiation.
  • It regulates the expression of hundreds of genes (gene expression is the process where your DNA gives “instructions” to your body).

What brain health studies reveal:

  • Vitamin D protects against cognitive decline. 
  • It significantly reduces the risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s.
  • It supports overall mental health.

GET A FREE GUIDE ON TAKING BETTER CARE OF YOUR BRAIN

Enter your email below to get 10 small habits to build into your everyday routine that are easy as well as weekly braincare tips.Your emailGET YOUR BRAINCARE GUIDE

4. Iron

What it is:

In lists of what vitamins and minerals are good for the brain, iron is often overlooked. After all, it’s most commonly associated with blood. But it’s absolutely essential for your brain. It’s found in foods like legumes, spinach, and nuts and seeds, and each Smart Supplement dose offers 5mg of iron.

What iron does:

  • It supports overall blood health, including the production of red blood cells. 
  • It’s needed for your blood cells to be able to transport energy and nutrients through your body (including to your brain).
  • It’s critical for DNA synthesis.

What brain health studies reveal:

  • Iron boosts your brain’s work capacity (your brain’s speed and ability to process information).
  • It supports intellectual performance.
  • It strengthens general cognitive performance, including memory and attention.
  • It reduces the risk of psychiatric disorders, such as schizophrenia and anxiety disorders.

5. Selenium

What it is:

Selenium is rarely talked about, but it’s an essential mineral found in trace amounts in foods like whole wheat, nuts and seeds, and dairy products. You need very little (just 55µg a day), yet an estimated 1 billion people worldwide are deficient in selenium. The Smart Supplement delivers a full day’s worth of this critical mineral in just one dose.

What selenium does:

  • It functions as a potent antioxidant to neutralize toxins.
  • It plays a role in numerous cellular processes, including mood, emotion, and production of special proteins needed for brain health.

What brain health studies reveal:

  • It boosts overall cognitive function, especially in older adults.
  • It may reduce the risk of Alzheimer’s disease, with researchers theorizing that this may be due to its antioxidant properties that protect your neurons from damage.
  • It may protect against ageing-related cognitive decline, with low blood levels of selenium directly correlating with lower cognition (i.e., the lower your selenium levels, the more prominent your cognitive decline).
  • It may enhance mood and mental health, specifically reducing the risks of depression, anxiety, irritability and sadness. 

6. B-complex vitamins

What it is:

There are eight B vitamins, which are all good for your brain and body. They’re found in foods like seafood, dairy products, grains, and nuts and seeds. Each B vitamin has an important function for your brain, and they are often taken together in supplements for your brain health. The Smart Supplement gives you all eight B vitamins in every dose.What B vitamins do:

  • They help produce red blood cells. 
  • They support hormone and neurotransmitter production. 
  • They play a role in nerve signalling. 
  • They enhance cellular functioning at every level.

What brain health studies reveal:

  • Taking a B-complex vitamin boosts mental health and mood (many studies specifically highlight the benefits of B12 for those who have depression).
  • Reduces stress, in part by keeping your endocrine system and cortisol levels balanced. 
  • Helps to minimise the symptoms of stress, such as feeling tension, experiencing mental confusion, or going through moments of dejectedness and sadness.
  • Enhances short- and long-term memory, with researchers theorising that it may be because B-vitamins are necessary for healthy, oxygen-rich blood, which in turn boosts oxygen to the brain.
  • Improves mental energy, including enhancing your focus and concentration.

Leave a Reply

Your email address will not be published.

Like
Close
TheSuperHealthyFood © Copyright 2022. All rights reserved.
Close