Certain vitamins for brain health might help maintain cognitive function, but research is still being done. Experts suggest incorporating a diet rich in vitamins, healthy eating and exercise to improve brain health.
From helping with memory to keeping our thinking sharp, vitamins play a crucial role in supporting brain health as we get older.
Vitamin E is an antioxidant that protects brain cells from damage by neutralizing free radicals, which contribute to cognitive decline. (1)
Research is ongoing to explore its potential for slowing down cognitive decline in Alzheimer's patients.
Find vitamin E in:
Beyond its immune-boosting properties, vitamin C acts as a powerful antioxidant in the brain. (2)
Antioxidants like vitamin C shield brain cells from harm from free radicals, unstable molecules produced during regular metabolism.
Some studies even suggest that higher vitamin C levels in the blood are associated with better cognitive function, thinking skills, and a lower risk of cognitive decline.
While more research is needed, make sure you get your daily dose of vitamin C from colorful fruits and vegetables.
Find vitamin C in:
Vitamin C tablets are also readily available and are a trusted way to keep a consistent intake.
Emerging evidence shows vitamin D receptors throughout the brain. (3)
This suggests a potential link between vitamin D levels and brain fog, cognitive function, and even mood regulation.
Studies show an association between low vitamin D levels and an increased risk of cognitive impairment and dementia. (4)
When your skin is exposed to sunlight, it synthesizes vitamin D naturally.
You can also get vitamin D from fatty fish, eggs, and fortified foods.
Despite how simple it seems, many people struggle with vitamin D deficiency, particularly during winter.
If you suspect you're not getting enough vitamin D through sunlight and diet alone, talking to your doctor about a supplement is worthwhile.
We've all heard of omega-3 fatty acids, the heart-healthy fats found in fish like salmon, mackerel, and sardines.
These essential fats are vital for brain health, particularly cognitive health and memory function. (5)
They make up a large part of our brain cell membranes and are crucial for cell signaling.
Low levels of these fatty acids have even been linked to brain fog.
You can increase your omega-3 intake by including more fatty fish in your diet, along with other good sources like flaxseeds, chia seeds, and walnuts.
High-quality fish oil supplements or algae-based omega-3 supplements can help fill the gap and provide your brain with the support it needs.
This group of vitamins works synergistically to support various brain functions.
Two B vitamins deserve a special shout-out when it comes to brain health: vitamin B12 and folate (vitamin B9).
B vitamins play a crucial role in:
Vitamin B12 deficiency has long been linked with memory problems and cognitive decline.
Meanwhile, folate plays a crucial role in forming new brain cells and is particularly important during pregnancy for healthy fetal brain development.
You can get B vitamins from foods like leafy greens (think spinach and kale), whole grains, eggs, poultry, and legumes.
But certain individuals—like vegans and older adults, who are more prone to B12 deficiency—might need to talk to their healthcare provider about incorporating a high-quality B-complex vitamin supplement.
Dive Deeper: Gut-Brain Connection: How Gut Health Affects Brain Health
Consistent beta glucan supplementation has been shown to enhance recognition and temporal order memory.
Beta glucan, a soluble fiber, is deeply rooted in the cell walls of select foods, like oats and barley, and a variety of mushrooms. (8)
Glucan equips your immune system with all it needs to fight off germs, pathogens and harmful bacteria.
When soluble fiber enters the gut, fermentation takes place, which encourages beneficial bacterial growth.
Gut health is directly linked to brain health via the gut-brain axis. (9)
This interplay between gut and brain is crucial, and dietary fiber is the catalyst that sets it all in motion.
In addition to being readily available in certain foods, beta glucan is available to use as a supplement in addition to vitamins.
Memory Improvement: Long-term supplementation with beta glucan has been shown to enhance recognition and temporal order memory.
Neuroinflammation Reduction: Beta glucan reduces neuroinflammation by modulating gut microbiota and enhancing gut barrier function, which helps prevent inflammatory signals from affecting the brain.
Improvements in Synaptic Function: Beta glucan raises the production of BDNF and PSD95, two proteins that are important for maintaining healthy synapses and brain function.
Stress Response: Beta glucan helps regulate stress hormones and inflammatory responses, reducing stress-related cognitive impairment.
Suggested Reading: Beta Glucan's Results in Breast Cancer Treatment
From what we eat to how active we stay, it all influences cognitive health over time.
While vitamins for brain health shouldn't replace a healthy lifestyle, incorporating the right ones can offer significant support.
If you have any concerns about memory, mood, or any aspect of brain health, never hesitate to talk to a qualified healthcare professional.
There isn't one magic bullet when it comes to brain health. Beta glucan, omega-3s, B vitamins (like B12 and folate), and vitamins C, D, and E are all stars on the brain health roster.
Omega-3 fatty acids (DHA, in particular), along with vitamin B12, often take center stage in research on memory. However, vitamin D plays a role, and even choline is linked with memory function.
Some people notice brain fog improvement with B vitamins, especially B12, and also with a boost in vitamin D. Deficiencies in either can sometimes manifest as those cloudy thinking spells.