The brain is a highly complex structure with the same nutritional requirements as most other structures in the body. However, there are specific nutrients needed by the brain in order for it to function normally. Vitamins are one such nutrient. In the fetus, vitamins are necessary for the brain to form and mature normally, while in adults, they are necessary to avoid neurological problems.
Folic Acid
Vitamin B-9 is also known as folic acid. The National Institutes of Health (NIH) explains that folic acid is required for making DNA in neurons and has a role in cell metabolism. A crucial role of this vitamin takes place during the formation of the fetal brain. The embryological brain and spinal cord begin as a structure called the neural tube. As the neural tube develops, folic acid is responsible for orchestrating its normal anatomical formation. If the maternal diet lacks folic acid, two particularly devastating birth defects may result. These are spina bifida and anencephaly, which are malformations of the neural tube, resulting in the spinal cord and brain, respectively, protruding from their bony enclosures. For this reason, the NIH advises 600 micrograms of folic acid as the Recommended Dietary Allowance (RDA) in pregnant women or those who are soon-to-be pregnant. Sources of folic acid may be from dietary supplements or from foods, which include fortified cereals, beef liver, asparagus and cowpeas.
Vitamin B-6
Vitamin B-6 is a chemical that occurs in nature as pyridoxine, pyridoxamine and pyridoxal. It has a key role in making certain proteins and enzymes inside the cell. It is required for making serotonin and dopamine, two neurotransmitters used by the brain to communicate between neurons. The NIH states it may be involved in the onset of neurological conditions such as seizures, depression and Parkinson's disease. The RDA for vitamin B-6 is 1.3 mg for people ages 19 to 50, while the RDA is 1.5 mg for women and 1.7 mg for men over age 50. This vitamin is available in supplement form and is also concentrated in foods such as bananas, baked potatoes, garbanzo beans, pork loin, various fish and chicken. Additionally, fortified cereals assure a good nutritional supply of B-6.
Vitamin B-12
The nervous system also requires vitamin B-12 to function normally. It is necessary for making DNA and blood cells, according to the NIH. The Internet Journal of Nutrition and Wellness advises that vitamin B-12 deficiency can result in nervous system disturbances in adults. These disturbances are noticeable as limb spasticity, problems with walking and problems in the bowels and genitourinary systems. The NIH states that the RDA for vitamin B-12 in adults is 2.4 micrograms. This is available as a supplement or can be found concentrated naturally in foods such as beef liver, fish, clams, yogurt and milk. Some fortified cereals also contain high concentrations.
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
