5 Vitamins, Minerals, and Supplements for a Healthy Brain
What are vitamins, minerals, and other supplements for a healthy brain?
- B-complex Vitamins
- Vitamin D
- Alpha-Lipoic Acid
Many health websites and supplement sellers tout long lists of vitamins, minerals, and other pills that supposedly boost brain health and prevent mental decline. But can they actually perform as they say? The truth is, they’re probably not as powerful as they say. There are only a few key vitamins for a healthy brain that you need in supplement form — read on to find out which!
There are eight kinds of B vitamins, all of which provide health benefits for your brain and nervous system. They’re found in seafood, dairy products, and most nuts and grains. Each kind of B vitamin plays an important role in your brain’s normal function, and so they are often taken together in a B-complex supplement to properly deliver their benefits for your brain health.
B-complex supplements help in producing a healthy amount of red blood cells, which in turn deliver oxygen and nutrition to your brain. Plus, a steady supply of oxygen-rich blood can also boost your short- and long-term memory capabilities. They also support hormone and neurotransmitter production, which means they’re integral to nerve signaling and cellular functioning at every level.
Taking a daily dose of a B-complex vitamin can also boost your mental health by helping you regulate your mood — an effect proven by many studies focusing on the vitamin’s effects on depression. They also help reduce stress by keeping your cortisol levels in check, which can lessen symptoms of anxiety and tension.
Vitamin D is one of the most well-known vitamins for brain health. Nicknamed the “sunshine vitamin” as its primary source is the sun’s rays, you may think it’s easy to get your daily dose of this vitamin. However, many people are sadly deficient in this nutrient. Luckily, there are supplements that you can take to meet your body’s vitamin needs.
What vitamin D does for your brain’s health is that it contributes to healthy cell growth and differentiation. Vitamin D also regulates the expression of your genes, helping to give important “instructions” to your cells and body. Both of these effects actively protect your brain against cognitive decline, by making sure your brain cells and material are replaced and repaired properly.
Selenium is less known, but it’s one of the essential minerals your brain needs. However, it can only be found in trace amounts in foods like whole-wheat bread, seeds, and dairy products, making it very difficult to hit your daily recommended amount. As a result, an estimated 1 billion people worldwide are deficient in this mineral.
Selenium works as a potent antioxidant that neutralizes toxins around your body, such as in your brain. It also plays an important role in various cellular functions, including mood and emotion regulation and the production of essential proteins for your brain’s health.
Research has also suggested that selenium can reduce the risk of age-related mental conditions like Alzheimer’s disease. These papers support their findings by citing Selenium’s antioxidant properties and its ability to protect your cells from degenerative damage.
Alpha-lipoic acid is a synthetic version of lipoic acid, an antioxidant that can be found in certain foods and is created in small batches by your body. Lipoic acid helps cells make energy, provide oxidative protection, and reduce internal inflammation — all of these benefits are also found in Alpha-lipoic acid. Plus, Alpha-lipoic acid supplements are considered highly safe and are considered a more effective and potent way to add this nutrient to your diet.
Most research suggests that Alpha-lipoic acid is a powerful scavenger of free radicals, which prevents cellular damage. They also help protect brain cells from further damage by reducing inflammation and safeguarding against other conditions that can cause impaired brain function, like strokes and dementia. Other studies also found that Alpha-lipoic acid supplements, taken in combination with regular exercise, greatly improved elderly patients’ ability to learn and recall new information.
Resveratrol is another plant-based antioxidant that plays a big role in preserving your brain health. This substance is found in very low levels in berries, grapes, chocolate, and peanuts. As difficult as it is to get Resveratrol, it is common for this nutrient to be added to your diet through the use of supplements.
In many clinical trials, Resveratrol was shown to activate sirtuins, which are proteins with powerful anti-aging effects. Sirtuins are indispensable ingredients for DNA repair and controlling inflammation and antioxidative defense, which protects your brain from premature aging.
Resveratrol also demonstrated the ability to reduce levels of amyloid-beta in your brain and nervous system. While amyloid-betas are beneficial at certain concentrations, large amounts of amyloid-betas can disrupt your brain’s ability to communicate to your nerves and cells. With Resveratrol regulating your amyloid-betas, you could potentially improve your brain’s response time and overall function.
When it comes to taking minerals and vitamins for a healthy brain, knowing the right supplements to take is important. This guide will help you create a holistic spectrum of nutrients that are good for your brain and will make a huge difference in the long term.
Worried about where you’ll get these supplements? Finding a high-quality source for these vitamins and minerals is easier than you think. With Essential Supplements’ CellSentials, you’ll gain all of the mentioned nutrients — and much more! Powerful and convenient, CellSentials is the best solution for your overall health. Buy it here!
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