What Vitamins Should I Take
Vitamins and Supplements for Brain, Memory and Energy Functions
Choosing a supplement or vitamin can be confusing, especially with all the advertisements for products with varied ingredients. Most natural remedies on the market today provide vague information about how their concoction fulfills their miraculous claims; and because government regulations regarding such products are minimal, it isn’t always beneficial to take these claims at face value.
Despite that not all declarations made by supplement manufacturers have been verified, obtaining elemental information can assist one in selecting an effective product that will produce desired results. When it comes to a healthy mind and body, humans generally have the same basic needs. The following should help to answer the question, what vitamins should I take and what requirements are needed for the improvement of brain, memory, and energy functions?
Brain supplements help to maintain healthy function of the most complex organ in the human body. Many mixed supplements contain a variety of vitamins and extracts that work together to produce results; but essentially a whole supplement refers to a natural substance that is synthesized using plant matter to replicate a naturally occurring agent. Here is a list of important ingredients that effective products should include for optimal brain health.
Vinpocetine – A periwinkle plant extract that is used world-wide to reduce deficits in cognition typically associated with aging. It enhances blood flow to help with cerebrovascular disorders and protects from the loss of neural function.
Ginko Biloba – Derived from the world’s oldest tree species, the Maidenhair, it is useful in preventing dementia and improving cognitive function in healthy individuals. It increases blood flow to the brain, facilitates oxygenation, supplies antioxidants that protect function, and reduces effects of age related vascular disorders.
Phosphatidylserine (PS) – A soy based extract that mimics the naturally occurring substance in the human cell membrane. It is a building block of nerve cells that helps to maintain cell integrity and improve the transport of nutrients needed for energy. The benefits of PS include improved memory, learning, concentration, and word recall, as well as a reduction in stress hormones.
Ashwagandha – An extract taken from a shrub that flourishes in India and North America, this supplement is said to reduce susceptibility to stress, improve memory, and alleviate anxiety.
Panax Ginseng – This ground root of an Asian plant helps to rejuvenate the brain, which provides energy, improves memory performance, and increases a feeling of calmness.
St. Johns Wort – Derived from the plant species hypericum perforatum, St. Johns Wort is widely used to reduce depression as it inhibits serotonin reuptake.
Phosphatidylcholine (PC) – Synthesized through extraction from egg yolk or soy bean, it is also a naturally occurring substance that is essential in the creation of nerve cell membranes. Together with Phosphatidylserine, it increases the brains performance and is thought to reduce chances of age-related dementia.
L-Glutamine – Is a natural amino acid that is utilized in energy production, which assists in the function of neurotransmitters. L-Glutamine supplements have been found to be most necessary after surgery or significant stress to other bodily tissues.
L- Glycine – An organic compound found in proteins, this amino acid participates in chemical neural transmission and in buffering electrical signals in the brain.
Selecting a brain supplement that includes many of the preceding substances can be beneficial in locating an effective formula that is most likely to produce the desired results.
Energy Vitamins
Deficiencies seen in regards to particular nutrients are can result in reduce energy and chronic fatigue. The following will explore these nutrients and explain their role in energy improvement.
Iron – A mineral that assists in the production of hemoglobin, iron is essential to energy. Because hemoglobin refers to the part of a red blood cell that transports oxygen throughout the body, deficiencies in production lead to anemia, which results in excessive fatigue. Before taking an iron supplement consult a doctor, as excessive iron can also result in the same symptoms.
Vitamin B12 – Assists folic acid and iron in the manufacturing of red blood cells as well as aiding in the absorption and digestion of food. It also works to synthesize proteins and helps in metabolizing carbohydrates and fat. Those with a B12 deficiency experience extreme fatigue that requires the use of vitamin supplement; however, B12 can also be beneficial to energy levels in those not found to be deficient.
Folic Acid – Also involved in the production of red blood cells, folic acid, or vitamin B9, contributes to energy much like B12. Symptoms of deficiency may include, but are lot limited to, weakness, fatigue, memory problems, and confusion.
Magnesium – Needed for ATP production (the bodies main energy producing molecule), magnesium is one of the most important energy vitamins but is also one of the most common deficiencies. Without proper amounts of magnesium one experiences chronic fatigue, irritability, and troubles sleeping.
Vitamin C – Essential to cellular functions, vitamin C is another source of energy. It helps by assisting in mitochondrial transport and by repairing damage done during the day while one rests. Without proper amounts, one experiences a significant decline in energy production.
Brain Vitamins
Vitamin deficiencies can cause a reduction in brain function. Just like brain supplements, the following vitamins contribute to many important cognitive processes.
Vitamins B-6, B-12 and B-9 are essential to mood and motivation because they are needed in the construction of neurotransmitters, which are responsible for a healthy brain function.
Vitamins A, C and E are also important brain vitamins as they are antioxidants that assist in protecting cells from the damage caused by free radicals found in pollutants, alcohol, cigarette smoke and result from some metabolic processes.
Acetyl-L-Carnitine and Alpha-Lipoic Acid have been found to improve mitochondrial processes and deter oxidation when taken together.
Coenzyme Q10 (CoQ10) is essential in 95% of the body’s energy production. Taken in moderate doses it profoundly reduces aging effects on the brain, migraine headaches, and the progression of cognitive disease.
Many of the vitamins already spoken about also contribute to increased memory function. Here is a list of the essential nutrients needed to support such processes.
B vitamins – These vitamins improve memory functions by protecting neurons, breaking down the toxic substance homocysteine, and assisting in the production of red blood cells, which provide oxygen needed for optimal function.
Antioxidants – Vitamins such as C, E, and beta carotene protect brain tissues by breaking down toxic forms of the oxygen molecule which helps to prevent damage to brain structures.
Omega 3 Fatty Acids – Are more essential fat molecules than vitamins for memory; however, they help to protect the brain from excessive cholesterol and inflammation that reduces memory.
