The brain requires nutrients just like most other structures in the body. The brain and other central nervous system tissues have specific requirements due to their unique functions. One type of nutrient required to maintain a healthy central nervous system is vitamins. Vitamin deficiency may result in physiological problems or psychological disturbances that can range from slight to severe.
Folic Acid
Folic acid is sometimes called vitamin B9. It is a chemical that exists in foods in the form of folate. Certain foods such as beef liver, cowpeas and asparagus contain large amounts of folic acid, according to National Institutes of Health. Other very good sources of folic acid are fortified breakfast cereals. This vitamin's main purpose in the cell is to make DNA. It also maintains cell metabolism. Another primary function is its contribution to forming the embryonic nervous system. The brain and spinal cord start to develop from a structure called the neural tube. Folic acid is required to complete the neural tube's formation. The NIH says lack of folic acid in the mother's diet can result in neural tube malformation, and the result can be the birth defects anencephaly and spina bifida. This is when the brain and spinal cord, respectively, are exposed to the fetus's exterior. The result can be devastating neurological problems. This is why the NIH sets 600 mg as the Recommended Dietary Allowance for folic acid in pregnant women.
Vitamin B6
The water soluble vitamin B6 is obtained naturally in foods as the chemicals pyridoxal, pyridoxamine and pyridoxine. It is most concentrated in foods such as baked potatoes, garbanzo beans, bananas, pork, chicken and some fish. Fortified breakfast cereals are also good sources. The NIH says vitamin B6 has an important function in synthesizing proteins and enzymes inside the cell. It also makes dopamine and serotonin for communication between nerve cells. The NIH also states that it may play an important role in Parkinson's disease, depression, pain, headache and seizures. The RDA for vitamin B6 is 1.3 mg for women and men, from 19 to 50. Over age 50, the RDA is 1.5 mg for women and 1.7 mg for men.
Vitamin B12
Another water soluble vitamin important to the brain is B12. This occurs in high concentrations in foods such as beef liver, clams, certain fish, milk and yogurt. Fortified breakfast cereals also contain high concentrations. Its main purpose is to help make DNA and red blood cells, according to the NIH. The Internet Journal of Nutrition and Wellness says that vitamin B12 deficiency can result in central and peripheral nervous system disturbances. These can appear as spasticity in the limbs, walking difficulty and loss of limb coordination. More severe deficiency can lead to numbness and weakness as well as difficulty with the bowels and genitourinary systems. The adult RDA for vitamin B12 listed by the NIH is 2.4 mg.
References
- National Institutes of Health: Office of Dietary Supplements: Dietary Supplement Fact Sheet: Vitamin B6
- Internet Journal of Nutrition and Wellness
- National Institutes of Health: Office of Dietary Supplements: Dietary Supplement Fact Sheet: Vitamin B12
- National Institutes of Health: Office of Dietary Supplements: Dietary Supplement Fact Sheet: Folate
