- The quality of life depends to a large extent on making the right decisions and performing successfully in any context. For this reason, taking care of memory and other cognitive faculties plays a determining role in the process of personal evolution.
- Maintaining a balanced diet helps to achieve this and this implies including in the daily diet products that provide us with the necessary nutrients.
- Vitamins are micronutrients, either water-soluble or fat-soluble. Water-soluble vitamins dissolve in water and are not stored by the body, while fat-soluble vitamins dissolve in fat and can be stored by the body.
- They all provide health benefits, but some act directly to enhance memory and concentration.
Types of vitamins to enhance memory and concentration
Memory allows us to acquire, store, and replace information that enters the nervous system through some sensory pathway. Its functioning occurs through processes that take place in brain structures.
The brain needs a 20% of the energy required by our body for its performance.
The deficient intake of vitamins It could cause memory loss or difficulty concentrating, for this reason, Evobrain provides the ideal nutrients to maximize concentration capacity.
The ideal is to ensure that this does not happen, reinforcing the diet with supplements that ensure optimal use of cognitive functions.
Vitamina B12
Vitamin B12 (cobalamin) is water soluble. Its main property is protect nerve cells. It is vital for the formation of red blood cells and is involved in the production of deoxyribonucleic acid (DNA) chains.
Among its main benefits are:
- Helps prevent megaloblastic anemia.
- Strengthens the immune system.
- Regenerates muscles.
- Helps metabolize homocysteine.
- Improves cognitive functions.
B12 helps optimize our brain due to its ability to produce myelin.
This is a layer that covers certain neurons, promoting the speed of nerve impulses, keeping the brain active for longer.
It is acquired from food sources of animal origin, especially meat such as chicken or cow liver; fish and shellfish such as mackerel and mussels; eggs and dairy.
People who follow the vegan and vegetarian diet it is essential that they take it as a food supplement.
There are also vitamin B12 supplements that provide up to 1000mcg of cyanocobalamin, whose ideal presentation is in a vegetable capsule.
Vitamin B6
Vitamin B6 (pyridoxine) is water soluble. It stands out for promoting neurotransmitter production like dopamine, thus helping the proper functioning of the brain.
Its main benefits are:
- Strengthens the immune system.
- Purifies the blood.
- Reduces pre-menstrual symptoms.
- It influences the brain development of the fetus.
- Keeps the nervous system healthy.
- Stimulates cognitive functions.
Some studies support that people with higher levels of vitamin B6 have better memory.
It is found in poultry, fish; chickpeas, potatoes, bananas and fortified cereals. It is also recommended to take supplements, usually in capsule form.
Vitamin B6 will generally be included as a member of the rest of the B group vitamins, so we can find it in products like this.
Vitamin D
Vitamin D is the only one that the body can synthesize. Has anti-inflammatory, antioxidant and neuroprotective properties.
The 2 forms of vitamin D are:
- Vitamina D2 o ergocalciferol: It is produced by plants.
- Vitamina D3 o colecalciferol: It is produced by the body when the skin is exposed to ultraviolet radiation from the sun.
The main benefits of vitamin D are:
- Contributes to bone health.
- Helps absorb calcium.
- Strengthens the immune system.
- Promotes cellular anti-aging.
- Prevents suffering from Alzheimer’s.
Vitamin D has significant effects on the brain, with the ability to modulate synaptic plasticity.
This is important, since good synaptic plasticity reduces the impact of old age on the brain and optimizes memory.
It can be obtained with a 30-minute exposure to the sun; eat fatty fish such as salmon or sardines; eat mushrooms and yolks.
It is advisable to take supplements in capsules, tablets or pearls, and the presentations can be 1000, 2000, 4000UI, even higher.
Vitamin E
Vitamin E (tocopherol) is fat soluble. Has antioxidant actionso that it prevents free radicals from damaging cells, helping overall health and delaying the signs of aging.
The main benefits of vitamin E are:
- Stimulates the immune system.
- Improves skin and hair.
- Avoid liver damage.
- Improve muscle strength.
- Strengthens the cardiovascular system.
- Avoid macular dysfunction.
- Helps prevent neurological disorders.
Since vitamin E prevents cell damage that could be caused by oxygen to the brain, it helps prevent cognitive decline and enhance memory.
Food sources of vitamin E are: vegetable oils, nuts and green leafy vegetables.
Vitamin E supplements can be taken in tablets or the new presentation of capsules; These are easy to dose and digest pearls.
Vitamin C
Vitamin C, ascorbic acid, is water soluble. Participates in the activation of various physiological processes.
Particularly, in the production of neurotransmitters such as serotonin and dopamine, which controls the flow of information and responses from areas of the brain. It also has an antioxidant effect, which is why it delays cell aging.
Among the benefits of vitamin C are:
- Strengthens the immune system.
- Promotes the absorption of iron.
- Promotes the synthesis of collagen.
- It facilitates the functioning of the brain.
Thanks to its properties, vitamin C helps to improve certain cognitive processes and collaborates in the prevention of Alzheimer’s, dementia or other disorders that involve memory.
It can be acquired by consuming citrus fruits, peppers, broccoli, soybeans, or cinnamon.
Its presentation can be in powder or capsules.
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