Vitamins play important roles in human health. Particular vitamins contribute to brain function and can enhance mental concentration. According to the American Dietetic Association, the optimum way to reap necessary vitamins is through a healthy, balanced diet. Vitamin supplements provide valuable options for people with nutrient deficiencies who aren't able to meet nutritional needs through food alone. For best results, you should consult a doctor prior to taking dietary supplements or making significant dietary changes.
Vitamin B12
Vitamin B12 is a water-soluble B-vitamin that supports production of red blood cells and DNA. It also plays a significant role in cognitive function, including the ability to concentrate. According to the Office of Dietary supplements (ODS), deficiency of vitamin B12 can cause fatigue, physical weakness, mental confusion, memory problems, dementia, constipation and poor appetite. While vitamin B12 is present in numerous foods, including beef, clams, fish, yogurt, cheese, eggs, nutritional yeast and chicken, people who do not eat animal products and those with a diagnosed vitamin B12 deficiency may require supplements. The ODS recommends 2.4 micrograms of vitamin B12 daily for people age 14 and up.
Vitamin C
Vitamin C, or ascorbic acid, is a water-soluble nutrient that helps protect the body from viruses, infection and disease. According to the Linus Pauling Institute at Oregon State University, vitamin C also supports production of neurotransmitters, which are crucial components of positive brain function. Vitamin C is present in numerous healthy foods, including sweet peppers, oranges, grapefruit, citrus juices, tomatoes, tomato juice, spinach, papaya, potatoes, strawberries and kiwifruit. Vitamin C can also be reaped from fortified breads, cereals, orange juice and dietary supplements. The recommended daily allowance (RDA) of vitamin C involves roughly 90 mg per day for men and 75 mg per day for women.
Vitamin D
Vitamin D is a fat-soluble vitamin that plays an important role in calcium absorption and bone health. Vitamin D acts similarly to certain hormones that promote numerous functions in the body, including brain function, according to a "Scientific American" article from November 2009. Furthermore, people who reap deficient amounts of vitamin D exhibit poor mental abilities, such as poor concentration and reduced information processing speed. Vitamin D is found in numerous food and beverages and is synthesized by the body in response to sun exposure. Valuable food sources of vitamin D include cod liver oil, salmon, mackerel, yogurt and fortified milk, soy products and orange juice. Doctors may prescribe dietary supplements for people with vitamin D deficiency. The ODS recommends between 5 and 15 micrograms of vitamin D daily, depending upon age and health status.
References
- Office of Dietary Supplements: Vitamin B12 Fact Sheet
- Linus Pauling Institute: Vitamin C Information
- "Scientific American"; Does Vitamin D Improve Brain Function?; Diane Welland; Nov. 2009
- Office of Dietary Supplements: Vitamin D Fact Sheet
- American Dietetic Association: How to Best Meet Nutrition Needs
