B vitamins can help with energy, nerve connections, and nerve health. They can make you think better, feel better, and boost your mood too.

Vitamin B12-helps maintain the nerve cell’s outer coating, which prevents nerve damage and impaired brain function, including dementia and brain atrophy.

Folate-may be one of the most crucial vitamins to take to help with depression. Folate increases cognitive function and may reduce the risk of Alzheimer’s disease by helping control the levels of the amino acid homocysteine in the blood. Pregnant women take folate to reduce neural tube defects in their babies. Sources include: spinach, turnip greens, romaine lettuce, liver, brewer’s yeast, asparagus, dried beans and peas, broccoli, and nuts.

Vitamin B6-is a key vitamin in helping the brain produce neurotransmitters. Some research suggests that Vitamin B6 helps improve memory. Vitamin B6 also improves the assimilation of SAMe (S-adenosylmethionine), which is a supplement taken for depression. Vitamin B6 can be found in chicken, fish, brown rice, and some fruits and vegetables.

Vitamin C-a powerful antioxidant obtained from citrus, parsley, bell pepper, strawberries, papaya, and cruciferous vegetables (broccoli, cauliflower, kale, mustard greens, and brussel sprouts). Vitamin C helps synthesize neurotransmitters such as norepinephrine and serotonin, critical to brain function and mood. Vitamin C also helps synthesize carnitine, which transports fat for brain energy. As an antioxidant, Vitamin C protects proteins, fats, carbohydrates, and DNA from damage by free radicals.

Vitamin E-is an antioxidant that readily enters the brain. It is also a blood thinner. It may help prevent Alzheimers disease, especially when taken Vitamin C. Sources include wheat germ, vegetable oils, nuts, avocados, and green leafy vegetables.

Please take B vitamins with food as mild forms of nausea can occur.

Works Cited:

Komblatt, Sondra and Fernando Vega. A Better Brain at Any Age: The Holistic Way to Improve Your Memory, Reduce Stress, and Sharpen Your Wits. Conari Press; 2008.

Emily Farish is Atmanjai’s Resident Integrative Medical Practitioner. Her passion is healing – Acupuncture, Traditional Chinese Medicine and Herbal Treatments. She is available for consultations at Atmanjai.