So what do you need to know about Vitamin B and it's importance for our brain health, and how can we use this information to make better diet choices for our noggin?
So... What is Vitamin B?
Vitamin B is actually a collective term that includes several different vitamins, each with its own unique functions and benefits. The B vitamins include B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), and B12 (cobalamin). Together, these vitamins contribute to energy production, the formation of red blood cells, and even DNA synthesis.
Among their many functions for our overall health, the B vitamins are particularly significant for brain health. They help to produce neurotransmitters, which are the chemicals that transmit signals in our brains. A deficiency in any of these vitamins can lead to cognitive decline and increase the risk of serious brain diseases such as dementia.
Does Vitamin B Deficiency Affect Our Brain?
When our bodies lack sufficient B vitamins, we may experience various symptoms that can negatively impact our cognitive abilities. For example, a deficiency in Vitamin B12 can lead to memory loss, confusion, and even mood changes. This is particularly concerning, as research has shown a strong correlation between low levels of Vitamin B12 and an increased risk of developing dementia.
Similarly, a lack of Vitamin B6 can impair our ability to produce serotonin, a neurotransmitter that plays a crucial role in mood regulation. Insufficient levels of folate (Vitamin B9) have also been linked to cognitive decline. When we consider the role of these vitamins in maintaining our mental health, it becomes clear how essential they are for overall brain function.
How can we boost our Vitamin B intake?
The good news is that we can easily improve our intake of B vitamins through our diet and supplementation by including a variety of foods in our meals that contain Vitamin B (as well as being delicious!)
Foods that contain B Vitamins
Incorporating foods rich in B vitamins into our daily diet can be both enjoyable and beneficial. Whole grains such as brown rice and oats are fantastic sources of B1, B3, and B5. Leafy greens, lentils, and legumes are excellent sources of folate (B9), while nuts and seeds can provide B6 and B7.
Animal products like eggs, fish, poultry, and dairy are particularly rich in B12, making them important for maintaining cognitive health. For those who follow a plant-based diet, fortified foods or supplements may be necessary to ensure adequate B12 intake.
Can supplements help too?
While a balanced diet is essential, sometimes we need a little extra help and supplements can help to target specific issues that we are experiencing as well as helping to improve our overall health. Look for a supplement like OOMPH, contains a carefully selected range of B vitamins designed to promote brain health.
Always speak to your GP before starting any new supplementation routine to discuss your personal medication history.
Don't forget to look at your lifestyle, too
While focusing on your intake of B vitamins is important, so are other lifestyle changes that you can make in order to support your noggin. This includes regular (and gentle) physical activity, keeping your brain active through puzzles or reading, and maintaining your social life (especially important as we get older) as these can all contribute to a healthier brain.
Stress has a big impact on our brain health, so incorporating things like mindfulness and meditation - Yoga is great! - can also enhance our overall brain function.
Dr Clara Says...
"Research shows that as we age, we are more at risk of becoming deficient in important vitamins including Vitamin B12 and B9. This is more likely in those following vegetarian diets. Eating a diet rich in all B vitamins is important for the health of our brain and nervous system AND can really help with feeling more energised.”
