Maybe you’ve heard that B vitamins are good for your brain, but you don’t know why. Discover how these wonderful nutrients bring enhanced health to your brain, from improving cognition to protecting your brain as it ages.
B vitamins are miracle workers in our bodies, helping us produce energy from our food and acting as important co-factors in many important processes, such as methylation of oestrogen metabolites to make them safe.
The B vitamins also play a crucial role in our mental health, including neurotransmitter function, emotion and stress regulation, and keeping your nervous system in tip-top working order.
Detox Your Brain
The B complex vitamins (there are eight different B vitamins) work together in synergy to cleanse the brain of toxins and waste products, keeping the brain “clean” and clear allowing the brain cells to function at their best.
Boost Your Mood
B vitamins are used in natural treatments, like nutritional therapy, to support mental wellbeing. B6 in particular is useful for supporting feelings of depression and anxiety due to its ability to increase production of GABA; a calm-inducing neurotransmitter. More GABA equals a more relaxed nervous system and feelings of inner peace.
Stay Sharp With Age
Research has shown that deficiency of B vitamins as we age contributes to cognitive decline which isn’t surprising considering their role in healthy neurotransmitter production and brain cleansing. B6, B7 and B12 in particular seem to play a role in preventing cognitive decline and keeping our brains sharp into old age.
Eat Up Your B Vitamins
Include:
- B1 (thiamine): seeds, yogurt, eggs
- B2 (riboflavin): mushrooms, eggs, pork
- B3 (niacin): Rice, tuna, chicken
- B5 (pantothenic acid): Avocados, lentils, potatoes
- B6 (pyridoxine): leafy green vegetables, walnuts, bananas, tofu
- B7 (biotin): mushrooms, salmon, sweet potato
- B9 (folic acid) – dark green vegetables, walnuts, beans, asparagus
- B12 (cobalamin): dairy, seafood
Avoid (these can deplete B vitamins):
- Excess alcohol
- Too much caffeine (max 2 cups a day)
- Refined sugar
- Over use of medications
- Toxins such as synthetic chemicals
- Oral contraceptive pill
- Female hormone imbalances
- Brain fog and fatigue
- Mood disorders
- Stress and anxiety
Jo Rowkins, Nutritional Therapist
I can help you to eat to support your individual health journey and lifestyle. Get in touch. I’d be delighted to hear from you!