The human nervous system is composed of our nerves, spinal cord, and brain. Out of these organs, the brain is the most complex as it coordinates and executes all our bodily functions and processes.
Scientific research on healthy brain requirement states that to keep our brains healthy, adhering to a well-balanced diet is essential (1). While vitamins should not replace a balanced diet, you could face challenges in meeting your daily vitamin and mineral requirements from food. Carefully planning your dietary supplement plan can help promote and maintain your brain health.
Personalised vitamins for brain health
Here are some vitamins and minerals that you can consider to be a part of your very own Vitable vitamin subscription for brain health. Vitable customises daily vitamin packs to help you support your health goals.
Iron supports brain function as the most abundant mineral in the brain. An iron deficiency can affect our daily functioning. Without enough iron, you can experience issues with attention and memory, behavioral control, and decision-making (3).
Iron also helps the synthesis of neurotransmitters. Iron deficiency negatively impacts internal brain processes like neural transmission and neurotransmitter synthesis (16).
The body does not produce iron naturally, but supplementation can ensure you meet the daily requirement of the mineral.
*Iron should only be taken if prescribed by your doctor.
Astaxanthin is a carotenoid with powerful antioxidant and anti-inflammatory effects (4). It can help with maintaining cognitive function in ageing individuals who, due to the natural process of getting older, may be dealing with increased cognitive impairment (17).
Ashwagandha has long been touted as a wonder herb in India with its therapeutic uses becoming more well-known in other parts of the world (18).
When it comes to maintaining healthy brain function, ashwagandha can provide relief from fatigue, support healthy stress responses, and potentially contribute to the slowing down of age-related cognitive decline (4, 18).
Magnesium supports brain function and nerve conduction, playing a vital role in keeping brain-related issues like migraines and more serious conditions at bay (19). Getting enough magnesium also means that your brain gets the nutrition it needs for healthy nerve transition and neuromuscular coordination (5).
Vitamin B complex
Vitamin B complex is a collection of water-soluble vitamins that are essential for brain function (7). Vitamin B complex supports brain health through the prevention of neural loss (that could have dire effects on memory), increasing the amount of oxygen that goes to the brain, stimulating healthy stress responses, and improving the pathways for the coordination between the brain and muscle movement and behavior. Vitamin B can support brain function and nervous system health (20).
Acetyl L-carnitine supports brain health through its involvement in nerve cell functions and regeneration (8). Its brain health benefits are mainly neuroprotective effects that support cognitive and brain function (9).
Vitamin C is a potent antioxidant that supports brain health by contributing to various functions including the metabolism, generation and repair of brain tissue, as well as the regulation of various enzymes in the brain and the synthesis of neurotransmitters.
Vitamin C is also necessary in the production of several hormones and chemicals in the brain that are delivered to different body parts and organs for them to function properly. Regular intake of Vitamin C contributes to brain health and in turn, to the body’s overall health (10, 21).
Vitamin B12 supports nervous system health (11). Adding vitamin B12 to your personalised vitamin subscription can help to support cognitive function and brain health (22).
Ginkgo and Brahmi
The Ginkgo leaf is one of the world’s oldest living species. It has been used in Traditional Chinese Medicine (TCM) for thousands of years, while Brahmi is a common herb used in traditional Indian medicine (12).
Ginkgo and Brahmi are both known to have benefits for maintaining brain health and brain function. This includes aiding in memory and other cognitive functions, and improving mental clarity (13).
Fish oil contains omega-3 fatty acids that play a key role in various brain processes. While the brain is predominantly 50% fat, it cannot produce omega-3 fatty acids naturally (14).
Omega-3 supplements can help ensure that the body is receiving enough of this nutrient to maintain brain health and brain function. The benefits of omega-3 fatty acids from fish oil cover improvement in brain development, integrity and function. This also includes supporting the central nervous system development and function (14).
In addition to vitamins and supplements, it is essential to engage in physical activities like exercise, regular check ups with registered dieticians, blood and DNA tests to flag off any potential health concerns (23)
Looking for ways to boost your brain health and ensure healthy brain function? You can achieve this with Vitable’s personalised vitamin subscription that contains vitamin supplements to match your specific brain health needs and health goals. Daily Vitamins and supplements tailored to you can also help ensure that you meet your daily recommendation for any type of vitamins and minerals. Vitable offers personalised vitamin subscriptions in Australia, plus vitamin delivery right to your doorstep!
Find out more about other areas that the above supplements can help you with:
*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.
- The Brain Foundation Editorial Content Team. “Healthy Brain - Preventing Neurological Decline”. Brain Foundation: Brainfoundation.Org.Au. Published July 29, 2021 on https://brainfoundation.org.au/healthy-brain/. Accessed September 2, 2021.
- Tyszka-Czochara, M., Grzywacz, A., Gdula-Argasińska, J., Librowski, T., Wiliński, B., Opoka, W. “The role of zinc in the pathogenesis and treatment of central nervous system (CNS) diseases. Implications of zinc homeostasis for proper CNS function”. National LIbrary of Medicine: PubMed.Org. Published May-June 2014 on https://pubmed.ncbi.nlm.nih.gov/25265815/. Accessed September 2, 2021.
- Health Direct Content Team. “Iron deficiency”. Health Direct: Healthdirect.Gov.Au. Published January 31, 2021 on https://www.healthdirect.gov.au/iron-deficiency. Accessed September 2, 2021.
- Singh, N., Bhalla, M., de Jager, P., & Gilca, M. “An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published July 3, 2011 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/. Accessed September 2, 2021.
- Kirkland, A., Sarlo, G., & Holton, K. “The Role of Magnesium in Neurological Disorders”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published June 10, 2018 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6024559/. Accessed September 2, 2021.
- Better Health Content Team. “Vitamin B - Better Health Channel”. Better Health Channel: BetterHealth.Vic.Gov.Au. Published May 14, 2020 on https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-b#vitamin-b-supplements. Accessed September 3, 2021.
- Kennedy, D. “B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published January 28, 2016 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/. Accessed September 3, 2021.
- Mayo Clinic Content Team. “Diabetic neuropathy: Can dietary supplements help?” Mayo Clinic: MayoClinic.Org. Published June 27, 2020 on https://www.mayoclinic.org/diseases-conditions/diabetic-neuropathy/in-depth/diabetic-neuropathy-and-dietary-supplements/art-20095406. Accessed September 3, 2021.
- Ferreira, G. C., & McKenna, M. C. “L-Carnitine and acetyl-l-carnitine roles and neuroprotection in developing brain”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published May 16, 2017 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5621476/. Accessed September 3, 2021.
- Travica, N., Ried, K., Sali, A., Scholey, A., Hudson, I., & Pipingas, A. “Vitamin C status and cognitive function: A systematic review”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published August 30, 2017 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5622720/. Accessed September 3, 2021.
- National Health Service Content Team. “B vitamins and folic acid”. National Health Service: Nhs.Uk. Published August 3, 2020 on https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/. Accessed September 3, 2021.
- Kaschel, R. “Ginkgo biloba: Specificity of neuropsychological improvement-a selective review in search of differential effects”. Human Psychopharmacology: Clinical and Experimental. Published June 23, 2009 on https://onlinelibrary.wiley.com/doi/10.1002/hup.1037. Accessed September 3, 2021.
- Nathan, P. J., Tanner, S., Lloyd, J., Harrison, B., Curran, L., Oliver, C., & Stough, C. “Effects of a combined extract of Ginkgo biloba and Bacopa monniera on cognitive function in healthy humans”. National Library of Medicine: PubMed.Org. Published March 19, 2004 on https://pubmed.ncbi.nlm.nih.gov/14994318/. Accessed September 3, 2021.
- Chia-Yu Chang, C.Y., Ke, D.S., Chen, J.Y. “Essential fatty acids and human brain”. National Library of Medicine: PubMed.Org. Published December 18, 2009 on https://pubmed.ncbi.nlm.nih.gov/20329590/. Accessed September 3, 2021.
- Goldberg, J. M. “Ask a professor: Is zinc good for your memory?” Colgate Magazne. Published 2020 in https://news.colgate.edu/magazine/2020/11/06/ask-a-professor-is-zinc-good-for-your-memory/ . Accessed September 5, 2021.
- Ferreira, A., Neves, P. & Gozzelino, R. “Multilevel Impacts of Iron in the Brain: The Cross Talk between Neurophysiological Mechanisms, Cognition, and Social Behavior..” Published on August 2020 in Pharmaceuticals (Basel) on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6789770/. Accessed September 5, 2021.
- Ash, M. “Astaxanthin: The Key to a New You.” Published on August 2019 in Clinical Education on https://www.clinicaleducation.org/resources/reviews/astaxanthin-the-key-to-a-new-you/. Accessed September 5, 2021.
- “Ashwagandha.” Published on August 2016 in Cognitive VItality on https://www.alzdiscovery.org/cognitive-vitality/ratings/ashwagandha. Accessed September 5, 2021.
- Harrar, S. “Why Magnesium is Good for Brain Health.” Published on February/March 2020 in Brain&Life on https://www.brainandlife.org/articles/why-magnesium-is-good-for-brain-health/. Accessed September 5, 2021.
- “How Vitamin B Complex Makes Your Nervous System Healthy” Published in UniLab on https://www.unilab.com.ph/neurogen-e/articles-about-neuropathy-and-vitamin-b-and-e/articles/How-Vitamin-B-Complex-Makes-Your-Nervous-System-Healthy. Accessed September 5, 2021.
- “Vitamin C.” Published in the Nutrition Source on https://www.hsph.harvard.edu/nutritionsource/vitamin-c/ . Accessed September 5, 2021.
- “Vitamin B12.” Published in National Institutes of Health on https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/. Accessed September 5, 2021.