4 types of vitamins help enhance memory

The brain controls memory, thinking and concentration. Besides sleep, exercise and stress management, a healthy diet also supports nerve cell protection. Vitamin deficiency can cause the brain to function inefficiently, easily get tired, and reduce concentration and memory.

Doctor Hoang Quyet Tien, Medical Information Center, Tam Anh General Hospital, Ho Chi Minh City, pointed out some vitamins in foods that should be eaten regularly for better memory.

Vitamin B group such as B6, B9 and B12 have the ability to regulate homocysteine ​​levels in the blood, preventing the risk of memory loss and Alzheimer’s disease. Vitamin B12 deficiency can cause memory loss and poor concentration in young and old people.

B vitamins are found in fish, seafood, whole grains, green vegetables, nuts… Everyone should maintain a diverse diet to meet daily B vitamin needs.

Vitamin D Not only is it essential for bones, but it is also involved in cognitive function, including enhancing memory and concentration. According to Dr. Tien, vitamin D receptors are found in many brain areas related to learning and memory. Low vitamin D levels can increase the risk of cognitive decline and dementia in older adults.

Vitamin D is found in fatty fish, mushrooms, milk, eggs, oranges, avocados, papaya, peaches… People under 70 years old should supplement 600 IU of vitamin D every day, people over 70 years old about 800 IU.

Vitamin C Helps protect nerve cells, fights harmful free radicals and supports blood circulation to the brain. Thanks to that, the brain is provided with enough oxygen and nutrients to maintain concentration and memory.

Vitamin C is found in citrus fruits, guava, kiwi, strawberries, dark green vegetables such as broccoli, kale… Supplementing enough vitamin C can promote stable brain activity, especially during periods of stressful work and prolonged mental activity.

Vitamin E has strong anti-free radical properties, contributing to reducing oxidative damage to brain cells, thereby helping to slow down the process of memory decline. Food sources rich in vitamin E include almonds, sunflower seeds, and spinach.

Dr. Tien recommends supplementing vitamins through a diverse diet. If using multivitamins, it is necessary to have a doctor’s prescription. Avoid high doses of supplements that can cause many side effects. Enhance natural essences such as blueberry and ginkgo biloba to improve blood circulation to the brain, neutralize free radicals, help nourish and protect nerve cells, and support memory enhancement.