Vitamins For The Brain: Deficiency Symptoms And A List Of Products To Replenish Them

Considering the whole wide range of requirements for the nervous system, its demands will be proportionately high: an adequate blood supply that provides a constant supply of oxygen to the cells, a high need for energy, an established detoxification system. That is, just as the musicians in the corpse depend on the conductor, so the conductor directly depends on them.

Maintaining the health and function of the brain largely depends on the provision of the body with the necessary nutrients. In particular, vitamins and minerals such as:

1. Iron is an essential component of hemoglobin, which acts as a molecular taxi and delivers oxygen to nerve cells.

   Numerous studies confirm that the brain is very sensitive to hypoxia - and this is not surprising, given that the nervous tissue accounts for about 20% of the oxygen consumed by the body. Chronic oxygen starvation, most often associated with anemia, leads to impaired intellectual function, fatigue and decreased performance (both mental and physical).

2. B vitamins - are involved in the production of energy at the factory of cell stations - mitochondria; support the metabolism of proteins, fats and carbohydrates; act as coenzymes (enzyme helpers) in a large part of the biochemical reactions that underlie the physiological functioning of cells. Let's talk in more detail about some representatives of this group:

   • Thiamine (vitamin B1) is involved in the transmission of signals from one nerve cell to another, stimulates the growth of nerve processes, stabilizes cell membranes, and controls programmed cell death. It is required both for the formation of fatty acids and amino acid precursors for a number of neurotransmitters (including acetylcholine, glutamate, and GABA).
   • Riboflavin (vitamin B2) has a protective effect, preventing oxidative (pathological) cell damage and supporting the metabolism of the main antioxidant in the human body - glutathione.
   • Vitamin B3 - has a neuroprotective effect (especially in relation to traumatic brain injuries and strokes), improving cognitive functions.

     Interestingly, the use of vitamin B3 for more than 20 days in the treatment of traumatic brain injury was associated with a significant reduction in the area of ​​damage in the animals participating in the experiment.

   • Vitamin B6 - supports the formation of neurotransmitters and amino acid metabolism, is involved in the production of hemoglobin components (therefore, its deficiency is often associated with anemia).
   • Vitamin B12 - is involved in the formation of the myelin sheath, which provides an isolated transmission of nerve impulses. It, along with folic acid, ensures the conversion of the amino acid homocysteine, the excess accumulation in the body of which is associated with damage to the internal “lining” of blood vessels and disruption of the blood supply to the brain.

     Recent studies show that higher maternal levels of vitamin B12 during pregnancy correlated with improved cognitive performance in 330 children later in life.

1. Vitamin C - takes part in the processes of energy formation, affecting fat metabolism and contributing to the formation of a carrier of fatty acids - carnitine. Vitamin C also regulates a number of receptors for neurotransmitters (chemical messengers between two nerve cells).

   In addition, the active forms of ascorbic acid have an antioxidant effect, preventing the development of oxidative stress, and thereby reduce the risk of neurodegenerative diseases.

2. Magnesium - participates in the transmission of nerve impulses and energy production processes; protects neurons from excessive excitation leading to their death; supports cognitive function and optimal performance.

3. Zinc is an important trace element that ensures the flow of biochemical and physiological processes in the central nervous system, thereby contributing to the proper development and functioning of the brain. First of all, it acts as a cofactor (auxiliary molecule) in more than 300 enzymatic processes; participates in the restoration of damage to the genetic material, the formation of neurons and the "building" of new neural connections. Maintaining adequate zinc levels is critical in areas of the brain involved in the development of depression, including the cortex, hippocampus, and amygdala.

4. Vitamin D - provides neuroplasticity; has a neuroprotective effect and affects the development of the nervous system. All these effects, as scientists suggest, are realized through specific vitamin D receptors (VDRs) located throughout the body - including the brain.

   Interestingly, mutations in the gene of the same name, the product of which are these receptors, have been associated with cognitive and behavioral disorders, as well as increased anxiety.

5. Vitamin E is the main fat-soluble antioxidant that prevents oxidative damage to nerve cells. In models of Alzheimer's disease, vitamin E supplementation was associated with improved cognitive function and reduced deposition of abnormal protein in neurons.

   In addition, the combination of high doses of vitamin E with ascorbic acid was able to control the progression of Parkinson's disease in a pilot study.

Vitamin and mineral deficiency symptoms

1. Animal model studies show that thiamine deficiency leads to memory impairment and impaired nerve cell formation, similar to those found in humans in the early stages of Alzheimer's disease.

   Vitamin B1 deficiency also affects the child's body, leading to delayed speech development, dyslexia, impaired coordination of movements and learning difficulties. The most important and severe manifestation of thiamine deficiency in pediatric practice, termed infantile beriberi, is characterized by a wide range of non-specific symptoms and presents with central nervous system abnormalities and/or heart failure.

2. With severe deficiency of pyridoxine (vitamin B6), neurological dysfunctions are observed: epileptic seizures, irritability and depression.

3. Experimentally induced deficiency of pantothenic acid (vitamin B5) leads to personality changes.

4. Deficiency of biotin (vitamin B7) is associated with mood disorders, burning sensation and / or tingling of the extremities.

5. Prolonged deficiency of niacin (vitamin B3) leads to a number of neuropsychiatric symptoms, including depression and memory impairment. It is also reliably known that receptors for vitamin B3 are affected in a number of neurodegenerative diseases, including Parkinson's disease.

6. Vitamin B12 deficiency is associated with irritability, memory loss, depression and cognitive impairment up to dementia.

   In conditions of its insufficiency (as well as with a low supply of the body with folic acid), the amino acid homocysteine ​​accumulates, which has a pronounced damaging effect on the internal “lining” of blood vessels. In addition, it is able to increase oxidative stress (in fact, a powerful explosion at the molecular level), which leads to damage to the genetic material of cells and their further death. It is assumed that all these mechanisms underlie the development of neurodegenerative diseases, atrophy of the nervous tissue, and impaired cerebral blood flow.

7. Iron deficiency at an early age (when the processes of formation of nerve cells are actively taking place) is associated with a decrease in cognitive abilities. Studies note that children diagnosed with anemia tend to have lower school performance and various behavioral problems. At the same time, their intake of iron supplements significantly improved the indicators of attention and concentration, general cognitive indicators and intelligence quotient.

1. Low levels of vitamin C in the body are associated with depression, hypochondria, impaired memory processes, and mood changes.

2. Zinc deficiency can contribute to the development of depressive disorders by increasing the level of adrenal hormones, reducing neuroplasticity and imbalance between excitatory and inhibitory neurotransmitters. In addition, in experimental models, zinc deficiency exacerbated nervous system damage in laboratory animals.

3. Vitamin D deficiency has been shown to be associated with mood disorders and cognitive decline. Studies show that vitamin D deficient patients not only have a higher risk of depression, but also have a greater duration and severity of depressive symptoms.

Foods that drain the brain

Today, enough data has been accumulated to say with firmness: food products significantly affect the health and functioning of the nervous system. Diet continues to be seen as one of the potential therapeutic strategies in the treatment of most neurodegenerative diseases, which continue to grow every year - this is the true plague of the 21st century.

Epidemiological data and experimental studies demonstrate that nutritional and metabolic disorders, such as obesity and type 2 diabetes, increase the risk of developing Alzheimer's and Parkinson's diseases in old age.

The microbial community that lives in the gut, also known as the gut microbiota, directly or indirectly regulates brain function - and, it should be noted, this relationship is two-way.

Recent scientific work has shown that the disruption of the composition of the intestinal microflora, leading to dysbacteriosis, can contribute to the development of neurodegenerative processes implemented through the activation of various signaling pathways, the development of neuroinflammation and disruption of energy production. Moreover, the researchers argue that nutrition, adhered to at a young age, has an impact on the development of chronic diseases in old age.

So, what foods disrupt the microbial balance in the intestines, and, therefore, the functioning of the nervous system?

Excess consumption of omega-6 polyunsaturated fatty acids (PUFAs): they activate the pro-inflammatory signaling cascade both in the periphery and directly in the brain.

Excessive consumption of omega-6 PUFAs and insufficient consumption of omega-3, i.e. an imbalance in the intake of the two types of acids, are believed to have a significant effect on mood disorders, leading to symptoms of anxiety and depression. In addition, resolution of depression has been associated in some studies with a reduction in saturated fat intake.

Sources of omega-6 PUFAs:

• sunflower oil;
• corn oil;
• safflower oil;
• rapeseed oil;
• oil from wheat grains;
• walnut oil;
• Sesame oil.

Refined carbohydrates devoid of dietary fiber (fiber).

Studies show that the consumption of sugar by rodents leads to an increase in the number of opportunistic bacteria and a decrease in the “useful” ones (for example, lactobacilli), which triggers an inflammatory process in the digestive and nervous systems.

In addition, a sharp increase in glucose levels has been associated with cognitive decline in older people, indicating an obvious link between hyperglycemia and impaired brain function.

Sources of refined carbohydrates:

• white flour of the highest grade;
• White rice;
• starch;
• bakery products;
• candies;
• sweetened carbonated drinks
• sweetened juices
• fructose syrup;
• pasta;
• semolina;
• cakes;
• cookie.

Products to improve brain function and memory

Sources of fiber:

• buckwheat;
• bulgur;
• quinoa;
• spelt;
• white and red beans;
• chickpeas;
• lentils;
• green peas;
• almond;
• hazelnut;
• psyllium husk;
• broccoli;
• pumpkin;
• Strawberry;
• avocado;
• blackberry;
• raspberry;
• apples;
• blueberry.

Omega-3 fatty acids are present in high amounts in the central nervous system and are important for the structure and function of the brain and retina (some layers of which are also represented by neurons).

In clinical trials, they continue to demonstrate a pronounced protective function, including in relation to the nervous tissue.

Sources of omega-3 polyunsaturated fatty acids:

• mackerel;
• sardine;
• salmon;
• tuna;
• herring;
• oysters;
• anchovies.

Sources of vitamins B9 and B12 - support the adequate functioning of the nervous system by reducing, first of all, the level of the amino acid homocysteine.

Sources of Vitamin B9:

• parsley;
• beans;
• lentils;
• basil;
• Walnut;
• oat bran;
• broccoli;
• cilantro.

Sources of Vitamin B12:

• lamb liver;
• beef liver;
• beef kidneys;
• beef;
• oysters;
• herring;
• mussels;
• mackerel;
• shellfish;
• trout;
• salmon;
• sardines;
• shrimps.

Food sources of alpha-lipoic acid, one of the most powerful natural antioxidants that neutralize free radicals and prevent the deposition of heavy metals in tissues:

• beef (primarily offal);
• spinach;
• beans;
• egg yolk;
• Brussels sprouts;
• tomatoes;
• almonds and hazelnuts.

Foods rich in magnesium, which acts as an auxiliary molecule for more than 300 enzymatic reactions and suppresses the overexcitation of nerve cells:

• kelp;
• almond;
• sesame;
• pecans;
• brazil nuts;
• seaweed;
• buckwheat grain;
• hazelnut;
• pistachios.

Food sources of the amino acid tryptophan, which is used to form protein and the neurotransmitter serotonin, and also has a pronounced neuroprotective effect:

• milk and dairy products with good tolerance;
• turkey;
• mutton;
• chicken;
• peas;
• buckwheat grain;
• herring;
• salmon;
• pollock;
• zander.

Thus, the brain, being the conductor of the whole organism, is one of the most sensitive structures to micro- and macronutrient deficiencies. That is why maintaining its adequate function, and, hence, the processes of learning and memory, requires careful diagnosis, followed by targeted correction of vitamin, mineral, microelement deficiencies and individualization of the diet.