Your brain is the command centre of your body, controlling and coordinating thoughts, feelings, memory, and cognitive functions. To function optimally, it thrives with a steady stream of nutrients that promote healthy nervous system function, steady energy production, and balanced neurotransmitter activity. One of these important nutrients, the Vitamin B complex, is particularly important for brain health.
B complex vitamins are a group of eight soluble vitamins: B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine), B7 (Biotin), B9 (Folate), and B12 (Cobalamin). They all contribute in their own way to clear-thinking, stress-shedding, and age-defense. These vitamins are not stored in the body in large amounts and therefore should be consumed regularly either in daily diet or through supplements.
Vitamin B is fundamental, and its deficiency can lead to fatigue, concentration issues, mood changes, and neurological disorders, says Neurologist Dr Rohan Kapoor, Brain and Wellness Institute, New Delhi. He adds that optimum levels in the body helps in boosting memory, energy, and promote emotional health.
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Benefits of Vitamins B Complex
- Boosts energy
Vitamin B complex assist in transforming food into energy for your brain cells, giving them the energy they need to work properly. This boosts concentration and productivity, and prevents mental fatigue.
- Improves memory and cognitive function
Vitamins B6, B9, and B12 help create neurotransmitters, which are necessary for your ability to remember and learn. A sufficient amount helps reduce cognitive decline and dementia risk.
- Reduces stress and improves mood
Vitamin B controls neurotransmitters such as serotonin or dopamine to regulate mood and response to stress. They are critical to mental health and emotional balance.
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- Protects against brain shrinkage
B12 and folate reduce homocysteine levels (a type of amino acid related to brain shrinkage and Alzheimer disease) according to several studies. Daily consumption helps with the anatomy and durability of the mind.
Best tips to have Vitamin B Complex
- Dietary sources: Whole grain, eggs, dairy, meats, edible leaves, nuts, seeds and legumes.
- Take supplements: If you have specific dietary restrictions or absorption issues, you might also consider taking a good quality B complex supplement.
- B-Complex: Most adults need 100 percent DV ( Daily Value) in B-Complex supplements. But take the advice of your doctor.
- Best time: This may sound counterintuitive, but the B vitamins play a role in providing energy and stimulating the brain, and should therefore be avoided closer to bedtime.
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