Want to be proactive with your health and wellness? Supplements may be the answer. Vitamins can aid you in maintaining your physical health but don’t neglect your brain health too. As you age, brain health becomes more critical. The first time you ask, “Where are my keys?”, you might laugh it off, but deep inside, you start to worry. What can you do to improve memory? Cognitive decline is no laughing matter.
If you do a little research on brain health, you’ll quickly come up with a list of lifestyle changes that can help improve memory. Eating a balanced diet, regular exercise, getting eight hours of sleep a night, and avoiding smoking and alcohol all play a role. But what supplements are best? Are some better at improving memory? Check with your healthcare provider for guidance. Then take a look at these five super vitamins that may help.
Vitamin D
There’s been a lot of talk about vitamin D in the press these last few years—and for a good reason. There is evidence it can help with cardiovascular health, inflammation, and memory and brain health.
Like all vitamins, we can get vitamin D from our surrounding environment. The sun is a powerful source of vitamin D, providing up to 10,000 International Units (IUs) of vitamin D in as little as 30 minutes. The problem is most of us spend the majority of our time indoors. When outside, we wear protective clothing or apply sunscreen to avoid the harsh rays. That means very few of us get enough Vitamin D naturally.
Vitamin D deficiencies are linked with many common problems, such as dementia, Parkinson’s, or Alzheimer’s. The importance of raising vitamin D levels to minimize the risk of these conditions is still being researched. You can raise your vitamin D levels by taking just a 30-minute walk in the sun. You can also consume vitamin D-rich foods, such as egg yolks, fortified products like orange juice or yogurt, or even certain mushrooms.
You should also invest in a high-quality, super vitamin. Opt for D3, which is more readily absorbed than its vitamin D2 counterpart. Have your healthcare provider test your vitamin D levels; then take 600 to 5,000 IUs daily to achieve optimal results.
Vitamin E
Just like vitamin D, vitamin E increases cognition when at high levels in the body. Vitamin E has been shown to help with:
- Improving memory
- Preventing brain fog
- Protecting brain cells from oxidative stress
- Slowing the decline of thinking and memory
- Slowing mild to moderate Alzheimer’s symptoms
Vitamin E can be found in everyday foods like nuts, seeds, green leafy vegetables like broccoli and spinach, and some fortified products.
When you talk with a healthcare provider, they will tell you that vitamin E is an important antioxidant that protects brain cells from oxidative stress damage. That impacts your mental health, giving you a boost against stress, anxiety, and depression.
B Complex
B vitamins are necessary to produce neurotransmitters in the brain during fetal brain development. That also makes them important throughout your life to ensure good brain health. A high-quality B complex will include several essential B vitamins, including:
- B1 – thiamine
- B2 – riboflavin
- B3 – niacin
- B5 – pantothenic acid
- B6 – pyridoxine
- B7 – biotin
- B9 – folic acid
- B12 – cobalamin
They help support or promote cell health, energy levels, proper nerve function, muscle tone, eyesight, and brain function. Vitamin B complex also helps break down homocysteine. When found in high levels in your body, homocysteine can increase your risk of Alzheimer’s disease. It’s also been found to have a direct neurotoxic effect associated with brain atrophy.
You can take in high levels of B vitamins by consuming dark green vegetables like bok choy, spinach, and kale. It’s also in milk, cheese, or fish like tuna or salmon. A high-quality vitamin B complex super vitamin will also help.
Omega-3
There’s a lot of talk about how good Omega-3 super vitamins are for your body. It’s an essential nutrient our bodies can’t produce alone. Yet healthy levels of Omega-3 can benefit you in many ways:
- Promote learning and memory function
- Improve mental fatigue
- Increase brain and nerve cell growth
- Slow down age-related cognitive decline
- Lower your risk of Alzheimer’s disease
Omega-3 fatty acids are primarily found in fatty fish and fish oil. There are two types: EPA and DHA. Because most people don’t consume enough fish to achieve the proper levels, many lack acceptable EPA and DHA levels. A good Omega-3 supplement can offer many benefits.
If you are vegetarian, there are plant-based alternatives that can help you achieve optimal levels. You can also select nutrient-dense food like nuts and seeds (such as chia seeds, flaxseed, and walnuts) and fortified products such as soy beverages, yogurt, or juices.
EGCG
EGCG, epigallocatechin gallate, is the most common catechin found in green tea leaves. It’s also a powerful antioxidant that may impact brain health. EGCG has incredible potential to help brain function. It’s been found to:
- Increase brain waves
- Improve cognitive function
- Decrease anxiety
- Reduce some of the pathological markers for Alzheimer’s disease
Have you ever enjoyed the benefits of sipping a cup of green tea? It can easily promote relaxation as well as enhance focus and attention span. It gives you increased calm while reducing stress. Besides green tea, you can find EGCG in kiwi, hazelnuts, and cranberries.
That’s why it makes sense to package up the benefits of EGCG into a potent super vitamin to reap even more benefits. Look for a high-quality supplement to enhance your brain power each day.
What are the best super vitamins for brain function and memory improvement? The top five picks above are an excellent place to start. Remember, supplements won’t work overnight, but they’re worth a try on your road to better health.