Top 4 Vitamins to help boost memory and concentration
Find out which vitamins give your brain the biggest boost
It’s common knowledge by now that eating a healthy diet full of vegetables, fruit, and whole grains have
tremendous health benefits. However, a growing body of research also shows that this kind of diet also boosts
alertness, aids in fighting depression, and prevents Alzheimer’s disease.
Here are top four brain-friendly vitamins you can take to boost your mental strength:
1. Vitamin E
Vitamin E contains antioxidants that help prevent free radical damage in the brain. Research shows that Vitamin E
delays progression of Alzheimer’s disease. Consume food rich in vitamin E such as sunflower oil, whole-grain flour,
leafy vegetables, and almonds.
2. Magnesium
Magnesium is a good nutrient for the brain because it helps shield the brain from neurotoxins. Nuts, seeds, dark
greens, and whole grains have magnesium, but most foods have very little. Take a dosage of 300 milligrams one to
three times per day.
3. Vitamin C
Vitamin C is found in foods such as
oranges, potatoes, strawberries, broccoli, and legumes. It is an important antioxidant that prevents free radical
damage to the brain. Take 500 micrograms of Vitamin C a day—studies show that people taking vitamins C and E were
78% less likely to have been diagnosed with Alzheimer’s disease. Be sure to consult your doctor on the appropriate
dosage you should take—too much can interfere with the efficacy of other medications.
4. Vitamin B
B vitamins help form brain chemicals responsible for changes in mood such as serotonin, dopamine, and epinephrine.
Many studies show a link between declines in memory and inadequate levels of all types of Vitamin B.
Vitamin B12
Vitamin B12 helps form the myelin sheath, or the layer of lipid that acts as insulation around nerve fibers in the
brain. B12 is found in meat such as beef, pork, fish, poultry, and lamb. If taking supplements, aim between taking
3 and 100 micrograms per day.
Folate
This vitamin helps lower blood levels of the amino acid homocysteine—widely known to damage brain sells. Taking
folic acid (folate) can help increase memory and focus. Folic acid can be found in many foods, including fruit,
leafy vegetables, lentils, beans, and whole-wheat cereals. When taking supplements, try 400 micrograms per day.
Vitamin B6
This vitamin helps your brain produce the mood chemical serotonin and is also linked with dopamine production.
Foods rich In B6 include bell peppers, kale, tuna, garlic, cauliflower, cranberries, turnip greens, and mustard
greens. Take 2-10 milligrams per day when taking supplements.
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