Vitamins For Brain

Supplements’ Balloon Race

Are you taking supplements for brain & vitamins for brain in hope you are doing something good for your health? Did you ever ask yourself how effective these supplements really are? This simple yet very informative infographic, supported by over 1500 scientific studies from PubMed (US National Library of Medicine) and Cochrane.org, ranges some of the most popular supplements by their effectiveness.

Higher the supplement is, the greater evidence exists for its effectiveness (for the  listed conditions). Many supplements (including Omega-3 fatty acids and B vitamins) affect different types of health conditions, so they appear in multiple bubbles. Size of the bubbles illustrates popularity of the supplements. With new research new supplements emerge, that show promising results (you will find them in orange bubbles).

You can also check the interactive version of the infographic that allows you to filter the supplements by their function. The amazing thing about this visualization is, that it is supported by this Google Document, which is being updated when the new research come out, so it is depicting the latest results of different studies.

The infographic focuses on different types of supplements that affect different types of health conditions, including supplements for brain. It provides a good overview over their overall effects and will help you make an informed decision when buying supplements for brain.

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In our Amazon Vitamins For Brain E-Store you can find great deals on:

• vitamins for brain
• supplements for brain
• books, magazines and DVDs that will help you keep your brain healthy and active.

Visit our e-store and give your brain a boost with quality supplements & vitamins for brain.

If you are taking medication, have allergies or other health conditions that could influence the effects of dietary supplements, please consult your doctor before taking supplements and vitamins for brain.

Omega-3 fatty acids, among other found in fish oil, are one of the best supplements for brain, that are not only beneficial for brain functions, but can also:

• help to maintain healthy heart
• joint function and
• can even help with weight loss.

Great for weight loss, pregnant women and people with neurological problems

Study has shown that people who consume enough of fish oil burn fat at a higher rate and loose weight quicker. Fish oil helps to reduce belly fat that causes inflammation and thus prevents damage to the brain and circulatory system. Omega-3 fats are also very beneficial for pregnant women and brain development of fetus. They help to slow down inflammation in the brain that causes Alzheimer’s disease and are useful in neurology, for people with neck and back problems.

Fish or Omega-3 supplements for brain?

Research show that Japanese men that eat fish, full of healthy omega-3 fats, every day, have far less heart disease than other men. Japanese eat around 3 ounces of fish per day, that provides around 1300 milligrams of Omega-3 fats. That is much more than an average western person consumes, so taking the Omega-3 supplements, is a good idea. An alternative is eating fish, but that requires some caution, since large fish often contain heavy metals that are bad for our health. That is why pregnant women and children are better of taking Omega-3 supplements for brain, heart and to reduce inflammation, where the toxins are removed.

Watch the following video where experts explain the benefits of Omega-3 fats.

Why We Should Take Supplements For Brain?

Brain functions start to decline when we are in our twenties or thirties. By that time, we may have difficulty remembering parts of your childhood or even start to see more serious brain lapses. Later in our lives we can find ourselves struggling to remember simple words or names of the people we know well.

Why Does This Happen?

There are many reasons why the brain functions start to decline. Some of them are lack of oxygen, stress, toxicity of the environment, food and cosmetics that are full of chemicals, that overburden our bodies. By using supplements for brain, you can begin to bring some of the vitality back to your brain and increase your brain power, efficiency and concentration.

What Supplements For Brain To Take?

Besides being active and doing brain exercises, the important factor for maintaining healthy and clear mind is eating right and taking the right supplements for brain to supplement your diet. Not all supplements for brain have been proven to work, so before deciding which to take, consult with your doctor and research the market.

Clinical studies are a good source of credible information about the products that work and can help you improve your memory, concentration, mental clarity, improve your mood, restore mental energy and protect your brain cells from the damage caused by the free radicals.

One of the most commonly recommended supplements for brain are Omega-3 fatty acids and B vitamins. Besides that you can find different effective supplements such as Ginkgo Biloba, Co Q10 and other more or less natural substances, that can improve your mental performance.

In this times that we live in, it is important to take supplements for brain, that also improve overall health. They can help to protect us and fight the damage done by the stressful everyday life and polluted environment that we live in.

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Besides taking vitamins for brain and supplements for brain, you can improve your memory, concentration and other brain functions by solving puzzles, crosswords, Sudoku and playing different games such as memory, chess, card games and even action games that can keep your brain sharp.

Some studies have shown that playing games which include problem solving and other skills can improve different brain functions including memory, attention, thinking speed and mental flexibility. There are also other activities that stimulate different areas and functions of brain:

- activities such as chess and crosswords that require some planning, stimulate the frontal lobe of the brain

- activities such as learning a new language and painting coordinate multiple brain regions

- activities such as ballroom dancing and basketball train short range spatial skills. And all physical exercise promote brain-derived neutrophic factor (BDNF- protein in the brain that is important for a long-term memory and promotes growth of new neurons and synapses in the brain).

Brain training does not need to be a boring task, so take a break and have fun playing games that will improve your brain functions.

Healthy diet is important for brain and memory. Watch the following short video where nutricionist explains the importance of foods rich in nutrients and vitamins for memory improvement.

First of all it is important to keep your cholesterol and blood pressure under control, get enough sleep, stay away from cigarettes, exercise regulary, challenge and also relax your brain. It is also good to know that the foods that are good for your heart are also good for your brain and memory.

Certain foods are more benefitial for brain than others. Research shows the importance of:

• Fish high in Omega-3 fatty acids (especially EPA and DHA) such as wild salmon – 1 serving of fish per week is better than nothing, but you should try to eat at least 3 servings of fish each week, where the serving size is equal to at least the size of the palm of your hand. Fish supplements are a nice alternative to actual fish.
• Berries: all berries are rich in anthocyanins and flavonoids, nutrients that protect you from brain cell degeneration. Research show that a cup of blueberries per day can increase your memory capacity and even reverse memory loss.
• Leafy greens are loaded with folic acid that helps to slow down memory decline. Eat at least one cup a day.

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Vitamin D  is one of the valuable vitamins for brain and a  fat-soluble vitamins that constitutes two major forms: vitamin D2 or ergocalciferol and vitamin D3 or cholecalciferol. Vitamin D2 is synthesised by plants and is sometimes considered vegetarian source of vitamin D, whilst vitamin D3 is synthesised by the body. Vitamin D is naturally present in a number of food sources and dietary supplements, and is also manufactured with the aid of sun exposure. It is produced within the body when ultraviolet-B or UVB rays from sunlight reaches the skin. The liver and the kidney eventually help to convert vitamin D to an active hormone form.

Functions of Vitamin D

Vitamin D plays several key roles in the maintenance of organ systems. For example:

• Vitamin D helps regulate calcium concentrations in the blood. Since it works more like a hormone, its active form, calcitriol acts with the parathyroid hormone or PTH. If the calcium level is low, this would trigger the secretion of PTH, which would stimulate the conversion of vitamin D to calcitriol. Calcitriol would then act to increase calcium absorption in the intestines, calcium resorption in the kidneys and stimulate calcium release from the bones.
• Vitamin D helps maintain blood phosphorus levels. Low levels of vitamin D can result to an overactive parathyroid gland. Also with inadequate phosphorus in the body, bones cannot undergo normal mineralisation.
• It is also said that vitamin D benefits the immune system since the T-cells or immune cells have receptors for vitamin D. It acts by boosting phagocytosis, the bodily functions to combat tumours, modulate neuromuscular and immune functions and reduce inflammation.
• Vitamin D is also responsible for maintaining normal cell growth and function. It may be an important element to the prevention and treatment of cancer. It has also been suggested that vitamin D plays a role in regulating the growth and function of brain cells.
• Research studies suggest that vitamin D, because of its anti-inflammatory effect, plays a role in providing protection against osteoporosis, hypertension, cancer, type 1 diabetes, psoriasis and numerous autoimmune diseases.

Besides that, vitamin D may play a role in prevention or tratment of the following health conditions:

• Asthma (severe childhood)
• Atherosclerosis
• Bladder cancer
• Breast cancer
• Chronic fatigue syndrome
• Colon cancer
• Congestive heart failure
• Crohn’s disease
• Ovarian cancer
• Depression
• Epilepsy
• Fibromyalgia
• Heart attack
• Hypertension
• Inflammatory bowel disease
• Insulin resistance
• Kidney disease
• Leprosy
• Liver disease
• Metabolic syndrome
• Multiple sclerosis
• Myofascial pain syndrome
• Osteoporosis
• Periodontal disease
• Preeclampsia
• Psoriasis
• Rectal cancer
• Rheumatoid arthritis
• Senile dementia
• Stroke
• Tinnitus
• Tuberculosis
• Type 2 diabetes
• Ulcerative colitis

Deficiency Conditions

There may be certain underlying causes of vitamin D deficiency. It can result from:

• Inadequate vitamin D intake together with inadequate sun exposure
• Certain disorders that compromise vitamin D absorption
• Conditions that can impair the conversion of vitamin D metabolites such as kidney or liver diseases or hereditary disorders.

Insufficient vitamin D intake can have serious effects on the bones, which can make them thin, brittle or deformed. Vitamin D deficiency often results in conditions like:

• Rickets which is common in children and is characterised by delayed growth and deformity of long bones.
• Osteomalacia, which occurs in adults and results in thinning of the bones. Signs of proximal weakness and bone fragility are familiar characteristics.
• Osteoporosis which is a condition wherein the bone mineral density is reduced and bone fragility is increased.

Lack of vitamin D may also be linked to increased susceptibility of several chronic diseases like high blood pressure, cancer, tuberculosis, periodontal disease, multiple sclerosis, chronic pain, schisophrenia, depression, affective disorders, peripheral arterial disease and a number of autoimmune diseases such as type-1 diabetes.

Deficiency Symptoms in Adults and Infants

Signs of vitamin D deficiency includes muscle aches, myopathy or muscle weakness and bone pain. These symptoms can occur at any age. Pregnant mothers who have vitamin D deficiency can also cause fetal deficiency.

In younger infants, rickets can produce a condition called craniotabes or softening of the skull. In older babies, rickets can impede or delay sitting and crawling and the closure of the fontanels; bossing of the infants’ skull and presence of costochondral thickening or what is referred to as ‘rachitic rosary’. Children with rickets aged 1-4 years old experience epiphyseal cartilage enlargements on the long bones and delayed walking. Older children and adolescents can experience pain upon walking and in worst cases it can result in ‘bowlegs’ or ‘knock-knees’.

Tetany that is caused by hypocalcemia may go along with vitamin D deficiency in infants and adults. This condition can lead to symptoms such as loss of feeling in the lip or tongue areas and the fingers, facial spasms, and at worst, seizures.

Recommended Daily Dose of Vitamin D

Doses or intake of vitamin D is determined according to age groups. These amounts are vital to maintain normal growth and bone health and also normal calcium metabolism in the body. The adequate intakes or AIs for vitamin D indicated are based on the supposition that the vitamin D is not synthesized by sunlight exposure.

From birth to age 13, the recommended AI for children is 5 mcg or 200 IU; for both males and females aged 14-50 years old, 5 mcg or 200 IU is needed; for both males and females aged 51-70 years of age, 10 mcg or 400 IU is required; both males and females reaching the age of 71 and up require 15 mcg or 600 IU of vitamin D. Pregnant and lactating mothers need 5 mcg or 200 IU of the vitamin.

Vitamin D Food Sources

Only a few food sources contain vitamin D. Best sources of vitamin D are fish meat and fish liver oils. There are also small amounts of vitamin D, in the form of vitamin D3, found in dairy products like cheese and egg as well as beef and liver. Some types of mushrooms also contain varying amounts of vitamin D2.

Common sources of vitamin D include the following:

• Cod liver oil
• Fish like salmon, mackerel, tuna, sardines
• Milk including non-fat, reduced fat, whole or vitamin D fortified
• Margarine
• Cereals
• Egg
• Beef liver
• Swiss cheese
• Fortified orange juice
• Fortified rice or soy beverage

The Best Food Sources of Vitamin D

Source: www.whfoods.org

The Need for Increased Amounts

Since obtaining sufficient amounts of vitamin D in the diet can be quite difficult, many people now consume vitamin D fortified foods in order to maintain a healthy dose of the vitamin. There are some groups however who need increased amounts of vitamin D:

• Breastfed infants because vitamin D cannot be supplied by breast milk alone
• Older people due to the fact that synthesis of vitamin D decreases with age and the ability of the kidney to convert vitamin D diminishes.
• People with limited sun exposure especially those living in northern latitudes, those wearing robes or head covers or those with occupations that prevent them from having sun exposure.
• People with dark skin as more skin pigments like melanin reduces the ability of the skin to produce vitamin D.
• People with fat malabsorption conditions such as Crohn’s disease, cystic fibrosis, liver and celiac disease or patients who have undergone surgical removal of any part of the stomach or intestine.
• People who are obese. An increased amount of subcutaneous fat can snatch more of the vitamin D and somehow alter its release in the circulation.

Interaction of Vitamin D with Prescribed Drugs

Vitamin D supplements have the tendency to react with certain types of prescription medications. These include the following:

• Steroids or corticosteroid medications like prednisone which can cause decreased calcium absorption and also damage the vitamin D metabolism process.
• Weight-loss medications such as orlistat and cholesterol-lowering drugs like cholestyramine also decrease the absorption of vitamin D and other fat-soluble vitamins.
• Phenobarbital and phenytoin increases vitamin D metabolism and decreases calcium absorption.

Vitamins Australia

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Vitamin A is one of the vitamins for brain that are not only beneficial for healthy brain but also have many other positive effects on overall health. Vitamin A is known for enhancing learning abilities and is needed for a proper development of nervous system in a growing embryo. It is also a great antioxitant that protects against the damage done by the free radicals.

Researchers at the Salk Institute for Biological Studies, California have established a link between vitamin A and learning abilities. They have discovered that Vitamin A enhances learning abilities by improving communication between brain cells in the hippocampus- region of the brain associated with learning and memory.

Besides that, vitamin A has other beneficial effects on our health. It is nutrient important for
good vision and prevention of eye problems such as dry eyes, it promotes healthy immune system, is important for cell growth and development, maintains healthy and beautiful skin by helping with health conditions such as acne and atopic dermatitis, helps with ear infections and varicose veins, plays a role in bone metabolism and gene transciption.

You can find it in different food sources such as orange colored vegetables, liver, spinach and orange colored fruits like apricots, mango, papaya, peaches and other.

The Best Food Sources of Vitamin A

* International units (IU) ;  Source: www.whfoods.org

Recommendations for vitamin A are provided in the Dietary Reference Intakes developed by the Institute of Medicine. Vitamin A deficiency affects around one third of childen under the age of five around a world and can couse blindness, night blindness and other eye problems like dry eyes, impaired immunity, increased risk of ear and urinary tract  infections and other problems. Sufficient amount of vitamin A is especially for pregnant and breatfeeding women for normal development of a child.

On the other hand excess amount of vitamin A can also cause problems such as birth defects, nausea, irritability, vomiting, blurry vision, headaches, anorexia, hair loss, muscle pain and weakness and dry skin. In chronic cases it causes insomnia, fatigue, bone fractures, anemia, fever, diarrhea and drying of mucous membranes. Excess vitamin A toxidity has a significant efects on developing fetuses.

To consume the right daily dosage of vitamin A follow the recommendations listed below to keep your optimal health.

Recommended Dietary Allowances (RDA) of Vitamin A

*Adequate Intake – Upper Limit ;  Source: www.wikipedia.org

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Research has shown that eating the right foods can enhance mental capabilities. Some foods are more beneficial, nutritious and full of vitamins for brain, than others. If you want to improve your memory, concentration, motor skills, defuse stress, enhance your mood, keep your brain healthy and young into old age,  include the following super foods for brain to your diet. They are packed with vitamins for brain, besides that they are also delicious and affordable, so ad them to you shopping list and keep them in mind when preparing your next meal.

1. Blueberries are known as one of the best brain foods. They are rich in antioxidants that help to prevent damage to the brain done by the free radicals. Research also shows that blueberries can improve memory, reverse age related decline in balance and coordination. They are well known for improving motor skills and learning capacity. Other berries are also full of antioxidants and good for the brain.

2. Fish are rich in Omega-3 fatty acids that are important building block of the brain membranes. They help in development of brain tissue and increasing brain power, improve memory and intelligence, provide more oxygen to the brain, protect the brain from inflammation and help to fight Alzheimer’s disease. Salmon, tuna and herring are one of the richest fish in Omega-3 fatty acids so ad them to your menu at least few times per weak.

3. Nuts: All the nuts are good for your brain and full of nutrients and vitamins for brain. They are rich in Omega-3 and Omega-6 fatty acids, folates and vitamins for brain such as vitamin E and vitamin B6. These nutrients help to improve mental clarity and have some anti depressive effects. They can help to fight insomnia, improve mental clarity and boost your mood. Walnuts are also rich in Omega-3 fatty acids, one of the most important nutrients for brain.

4. Seeds: Like the nuts, all the seeds are good for you brain. They are a great source of vitamin E that has been proven to improve memory. Like the nuts they are also rich in Omega-3 fatty acids, folates and other vitamins for brain, that help to improve mental clarity. Flax seeds are among the most important seeds for the brain, that help to keep the brain sharp and vital. Sunflower seeds are high in thiamine – B vitamin that improves memory and cognitive functions, and tryptophan- amino acid that relieves mild depression.

5. Whole grains are rich in fiber, vitamins for brain such as vitamin B6, folates and contain some Omega-3 fatty acids. They increase blood flow to the brain, improve brain function and memory. You can ad them to your diet in different forms, from whole grain bread and pasta to brown rice, barley, bran and oatmeal.

6. Dark chocolate is an excellent brain food and for many the most delicious on this list. It is made of cocoa beans that are full of strong antioxidants such as flavanols, that have been proven to increase blood flow to the brain and improve memory, focus, concentration and reaction time. The best chocolate is the one with at least 70% of cocoa, so treat yourself with a piece or two of dark chocolate per day.

7. Avocado is a super food full of healthy fats, antioxidants and amino acids that invigorate blood flow to the brain, keep the brain functions sharp, reduce blood pressure and inflammation. You can ad avocado to salads, put them on a sandwich or sauces. Try to fit in at least a quarter to a half of an avocado per day to your meals.

8. Eggs are rich in proteins, vitamin for brain such as A, D, E, B-vitamins and lecithin. They help in development of new brain cells and fight against age related brain shrinkage that is often seen in Alzheimer’s disease. Egg yolks are rich in choline, a nutrient that improves memory. On the other hand, egg yolks are also high in cholesterol, so limit their consumption to a few per week.

9. Leafy green vegetables are full of vitamins for brain such as B6, B12 and folate that help to improve memory. They are also rich in iron that boosts cognitive function, so ad the vegetables such as spinach, cabbage and kale to your menu daily.

10. Broccoli is one of the healthiest vegetables that improves memory, slows down aging process and keeps your brain young.

11. Curry is a spicy dish full of antioxidants that help to fight against aging processes in the brain and maintain cognitive function. It also helps with diabetes and heart disease.

12. Oysters are rich in zinc and iron. Research show that oysters can keep your mind sharp, improve memory, focus and concentration.

13. Sage is known to improve memory. You can ad it to your diet as an elemental oil or fresh.

14. Coffee is a delicious drink full of antioxidants. It helps to fight fatigue and improve alertness. Coffee can also help to reduce the risk some mental disorders like Alzheimer’s disease. Try to make an every day ritual of drinking coffee, that will help you alert and healthy, but do not exaggerate – around three per day are enough.

15. Green tea is full of catechins that are good for keeping your mind fresh and sharp. It helps to fight fatigue and is full of antioxidants that fight free radicals. Try to drink around four cups of green tea per day to get the full health benefits of it.

Other foods such as tomatoes, grapefruits, pomegranate juice, beans and others are also full of nutrients and vitamins for brain and have beneficial effects on the brain.

Not only they are healthy, the foods listed above are also delicious, so include them to your meals as often as possible. The secret to the brain improvement lies in the regular and balanced consumption of all the healthy foods, so you can get the nutrients and vitamins for brain from different sources. With all the super ingredients listed above you can prepare diverse and balanced meals that will keep you healthy on long term.

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Besides the essential supplements for brain - Omega-3 Fatty Acids and vitamins that are most frequently recommended by doctors, there is a whole world of supplements for brain that have been proven to help improve memory, concentration, focus and other cognitive functions, fight fatigue and even help with depression.

Other brain supplements that improve brain functions and maintain brain healthy are:

Acetyl L-Carnitine: Amino acid that is essential for converting fatty acids into energy necessary for optimal brain function.

Adenosine Triphosphate (ATP) helps body to create energy, increases concentration and focus.

ALCAR: Amino acid that improves memory, learning and is good for a healthy nervous system.

Alpha-GPC is a natural choline that boosts memory, attention, mental focus and cognition. It has potential forthe treatment  of Alheimer’s disease.

Bacopa Monnieri: Herb used in ayurvedic medicine that has been proven to naturally improve memory and concentration.

Coenzyme Q10 is a chemical that increases tissue oxygenation and is crucial in production of energy in the body cells. Co Q10 supplements increase energy, help with concentration and memory.

DLPA: Amino acid that improves memory, mood and depression. It also helps with chronic pain.

DMAE: Is a mild nervous system stimulant that increases mental energy, short-term memory, alertness and concentration. It is a powerful antioxidant that has been proven to fight depression and is also used in a beauty products.

Ginkgo Biloba: This quite popular brain supplement is actually a herb that has been proven to improve memory. It increases blood flow that delivers oxygen and nutrients to the organs.

Gotu Kola is a herb that increases alertness and energizes the brain.

Guarana has energizing effects, prevents fatigue, increases attention and physical endurance. It is also full of healthy fatty acids.

Hericium Erinaceus also known as a Lion’s Mane Mushroom stimulates production of brain cells, increases mental performance and shows some medical promise in treatment of dementia. It has been used in Asia for centuries.

Hyperzine A (Club Moss): This brain supplement improves memory and learning abilities.

L-Glutamine: It converts to glutamic acid and GABA (an important neurotransmitter), that increase concentration, mental sharpness and is used as an energy source by the brain.

Phosphatidylcholine is a nutrient good for brain and liver found in soy products and lecithin. It converts to the acetylcholine- memory neurotransmitter in the brain.

Phosphatidylserine is a popular brain supplement that is an important building block of the brain membranes. It has been proven to boost energy in the brain, it helps to reverse age-related memory problems and mood changes.

Serine: Important amino acid that helps with concentration, cognition and provides a brain boost.

Vinpocetine is an extract of the periwinkle, that increases blood flow, metabolism of the brain and energy production in the brain cells, improves memory and concentration.

Carefully read this list of supplements for brain and consult your doctor to choose the best supplement that would work for you.

Pictures: Ginkgo Biloba, Gotu Kola, Guarana, Lion’s Mane Mushroom (Hericium Erinaceus), Club Moss (Hyperzine A), Lecithin (Phosphatidylcholine)

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