Although reduced memory retention and an impaired ability to concentrate are often associated with aging, dietary deficiency of certain vitamins and nutrients at any age may impair these higher brain functions. Regardless of your age, understanding the importance of the role of vitamins in brain health will enable you to optimize your brain's abilities and potentially reduce the risk of dementia disorders, such as Alzheimer's disease.
Vitamin A
Vitamin A, or retinol, is needed for the development of your central nervous system, and scientists from the Salk Institute for Biological Studies found it also stimulates learning and enhances memory. Vitamin A was discovered to stimulate brain cells within the hippocampus -- a region of your brain linked with learning and memory retention.
Vitamin B-6
Vitamin B6, or pyridoxine, is needed for the production of neurotransmitters and hormones essential for your brain to function. Serotonin, dopamine, adrenaline and noradrenaline all promote communication between brain cells. A deficiency in B-6 and other B vitamins causes reduced cognition and memory retention, as noted in the book, "The Vitamins."
Vitamin B-9
Vitamin B9, also known as folic acid, is essential for your memory and ability to concentrate. A 2007 study reported in the journal "Lancet" revealed that vitamin B-9 administered for a period of three years reduced cognitive decline and preserved memory in elderly patients between the ages of 50 and 70.
Vitamin B-12
Vitamin B-12 is essential for higher brain functions, especially cognition and memory. Vitamin B-12 is required to synthesize myelin, a protective sheath surrounding nerve cells that allows for more efficient flow of electrical brain signals. Vitamin B-12 also protects your brain from shrinking, which leads to a collection of dementia symptoms, including reduced concentration and memory abilities, as noted by the Oregon State University Linus Pauling Institute.
Vitamin D
In a 2010 British study reported in the journal, "Archives of Internal Medicine," researchers found that among 858 elderly adults, those with low levels of vitamin D were more likely to develop dementia. Specifically, elderly people classified as deficient in vitamin D were found to be 60 percent more likely to develop substantial declines overall in thinking, learning and memory over the six years of the study.
Vitamin E
Vitamin E is a powerful antioxidant that may prevent and even reverse age-related memory loss. A 1997 study reported in "The New England Journal of Medicine" discovered that 2000 IU of vitamin E per day slowed progression of Alzheimer's disease and its symptoms, which include reduced short-term memory retention and the ability to concentrate.
References
- Salk Institute for Biological Studies: Link Between Vitamin A and Learning Abilities Established By Team Led by Salk Researchers
- "The Vitamins, Third Edition"; Gerald F. Combs; 2007
- "Lancet"; Effect of 3-year Folic Acid Supplementation on Cognitive Function in Older Adults in the FACIT Trial: A Randomised, Double-blind, Controlled Trial; Jane Durga, et al.; January 2007
- The Linus Pauling Institute, Oregon State University: Vitamin B12
- "Archives of Internal Medicine"; Vitamin D and Risk of Cognitive Decline in Elderly Persons; David J. Llewellyn, et al.; July 2010
- "The New England Journal of Medicine"; A Controlled Trial of Selegiline, Alpha-Tocopherol, or Both as Treatment for Alzheimer's Disease; Mary Sano, et al.; April 1997
