You need to consume a well-balanced, nutrient-rich diet in order to help develop and maintain healthy brain function, including concentration, memory and a healthy mood. Certain vitamins can help you develop, maintain and improve your brain function. You can boost your intake of these vitamins by consuming vitamin-rich foods or taking supplements. Consult your doctor before taking supplements.
Vitamin B-6
Vitamin B-6 helps your body make neurotransmitters, chemical agents that carry body signals between nerves. You require vitamin B-6 for normal development and growth of your brain. A deficiency can contribute to difficulty concentrating and memory loss.To naturally boost your intake of this vitamin, you can consume brown rice, sunflower seeds, beef liver, salmon, shrimp, milk, cheese, beans, spinach and carrots. The recommended daily intake for adults is 1.3 mg per day, according to the University of Maryland Medical Center (UMMC).
Vitamin B-1
Vitamin B-1 helps your body maintain a properly functioning brain and nervous system. If you do not consume enough of this vitamin, you may experience irritability, depression and reduced mental concentration. You can naturally boost your intake of B-1 by consuming foods such as blackstrap molasses, pork, organ meats, whole-grain rice and legumes
Folate
Folate, a B vitamin, helps your body produce red blood cells and therefore contributes to proper cell growth during pregnancy and infancy. Women who are deficient in folate and are pregnant have a greater risk of delivering a premature baby, a low-birth weight baby or a baby with neural tube defects. Neural tube defects is a condition in which the spinal cord, brain and surrounding tissues do not properly develop. This can lead to conditions such as anencephaly, in which the skull and brain are not present, or spina bifida, in which the spine develops outside of the body surface. The National Institutes of Health says that adults should consume 400 mg per day. You can find this vitamin in fruits, vegetables, beans and peas. Some foods, such as cereals and breads, are fortified with folate.
Vitamin B-12
Vitamin B-12 helps your body produce serotonin and norepinephrine, two brain chemicals that help regulate good mood and normal brain function. The role of vitamin B-12 in brain function is unclear, and more research is required. However, according to MedlinePlus, a deficiency in this vitamin can lead to depression. To boost your intake of B-12, you can consume animal-based foods, such as poultry, fish, meat, dairy and eggs. If you do not consume animal-based foods, you may need to consume grains and cereals that are fortified with vitamin B-12. You can also consult your doctor about whether a supplement might benefit you.
