Supplements and foods that improve memory contribute to a healthy brain. Consistently eating nutritious foods is the best way to obtain the nutrients necessary for a healthy brain. If you are unable to eat many of the foods that support brain health and improve memory, a daily multivitamin may be important for maintaining and improving brain health and memory. In addition, the following 11 vitamins taken to supplement a healthy diet may contribute to a healthy brain:
Vitamin A is an anti-oxidant found in liver, carrots, leafy vegetables and many fruits. The recommended daily allowance (RDA) is 700 mcg for women and 900 mcg for men.
Vitamin B1 (Thiamin) is necessary for a healthy nervous system and is found in whole grain breads and cereals. The RDA for Vitamin B1 is 1.1 mg for women and 1.2 mg for men.
Vitamin B2 (Riboflavin) is said to enhance energy production in brain cells and is found in milk, organ meats and fortified breads and cereals. The RDA for Vitamin B2 is 1.1 mg for women and 1.3 mg for men.
Vitamin B3 (Niacin) assists with energy metabolism and is found in meat, fish, poultry and whole grain bread. The RDA for Vitamin B3 is 14 mg for women and 16 mg for men.
Vitamin B5 (Pantothenic Acid) is necessary for nerves to transmit impulses and is found in beef, chicken, egg yolks, oats, potatoes and vegetables such as broccoli. The RDA for this vitamin is 5 mg for both men and women.
Vitamin B6 (Pyridoxine) aids in production of brain chemicals such as adrenaline, norepinephrine, dopamine and serotonin. Vitamin B6 can be found in whole grain breads and cereals and organ meats. The RDA is 1.3 to 1.5 mg for women and 1.3 to 1.7 mg for men.
Vitamin B9 (Folic Acid) is used by the body for metabolism of fatty acids, which is needed for production of neurotransmitters. This vitamin is found in dark green leafy vegetables and whole grain breads and cereals. RDA for both men and women is 400 mcg, with slightly more needed for pregnant and nursing women.
Vitamin B12 is important to improve memory as it helps with production of brain chemicals dopamine, serotonin and norepinephrine. Vitamin B12 can be found in meat, poultry, fish and fortified cereal. The RDA for both men and women is 2.4 mcg.
Vitamin C is an antioxidant which works to protect brain cells from damage. Vitamin C is found in citrus fruits, spinach, strawberries and blueberries. The RDA for women is 75 mg, while the RDA for me is 90 mg.
Vitamin D serves many purposes for the body and general health and assists with absorption of calcium and phosphorous. The vitamin may be found in fatty fish, fortified dairy products and cereals. The RDA for Vitamin D is 600 to 800 IU for both men and women.
Vitamin E is thought to be protective of brain and other cells of the body. Vitamin E may be found in nuts, fruits, vegetables and meats. The RDA for Vitamin E is 15 mg for men and women.
Brain cells need a wide variety of nutrients in order to function properly and to prevent and repair damage when it occurs. The Mediterranean Diet is one of the best eating plans for brain health and provides many of the required nutrients important to improve memory. This diet includes fruits, vegetables, fish and monounsaturated fats such as olive oil. While a healthy diet is highly important to improving brain health and memory, many doctors and nutritionists recommend adding supplements to prevent deficiencies in crucial nutrients which may protect our brains.
Let’s commit today to a healthy diet including colorful fruits, vegetables, lean meats and healthy fats, as well as plenty of filtered water, fresh air and exercise.