When it comes to brain health, you’ve probably heard over and over the importance of adding omega-3 fish oil to your diet. But what if omega-3 isn’t the only supplement that promotes a healthy brain? What if the most important supplement to take for brain health was something completely different?
“Omega-3 fats are highlighted as part of the Mediterranean diet, which is thought to be important for brain health,” Rachel Ojha, MNutrDiet, APD, LDN, The Director at Medical and Scientific Affairs explains to Parade. But there are other supplements that actually have a bigger impact that you want to know about.
What Are The Best Supplements For Brain Health?
In addition to omega-3 fatty acids, flavonoids, anthocyanins, antioxidants and monounsaturated fats can do wonders for brain health, too. But when it comes to powerful supplements, B vitamins are a must, according to Ojha.
“When people think about B vitamins, they may not think about the role they play in brain health,” says Ojha.
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Among the B vitamins, B1, B2, B3, B6, B9, and B12 are considered the most effective for brain health.
Each works to improve brain function in different ways, but all are important in protecting the brain and keeping it as healthy as possible. Some of these B vitamins have even been scientifically proven to reduce the risk of cognitive decline associated with diseases such as dementia and neurological disorders.
Types of B vitamins
Here’s what to know about the different types of B vitamins, and how they affect brain health:
- Vitamin B1 (thiamine): linked to reduced risk of dementia and improved concentration and memory.
- Vitamin B2 (riboflavin): reduce the risk of migraines by reducing oxidative stress and inflammation in the nerves.
- Vitamin B3 (niacin): protect brain cells from stress and injury; prevent general cognitive decline and reduce the risk of dementia.
- Vitamin B6 (pyridoxine): helps maintain healthy cellular metabolism, supports amino acid production, and maintains nerve and skin health.
- Vitamin B9 (folate): producing healthy red blood cells, healthy cell function, and maintaining healthy DNA.
- Vitamin B12 (hydroxocobalamin): maintains the health of neurological brain tissue and allows electrical impulses to travel along nerve cells.
Ojha adds, “Vitamin B plays an important role in the production of neurotransmitters, which send important messages between your brain and your body. For example, vitamin B6 plays a role in the synthesis of many neurotransmitters, such as dopamine and serotonin, which affect your mood.”
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Signs of Vitamin B Deficiency
How do you know if you have a vitamin B deficiency? There are a number of factors that make you more vulnerable or likely to develop a deficiency (more on that below), but there are also some signs to look out for.
According to Ojha, specific brain deficiency symptoms include:
- Vitamin B6 deficiency (pyridoxine).: irritability, impaired alertness, cognitive decline and a diagnosis of dementia.
- Vitamin B9 (folate) and vitamin B12 (hydroxocobalamin) deficiency: behavioral changes, general cognitive impairment/decrease.
Foods With B Vitamins for Better Brain Health
While supplements can be of great benefit—especially for those who may be deficient in B vitamins—there are also ways to incorporate more B vitamins into your diet by eating certain foods.
“Food sources of vitamin B6 include meat (eg, chicken, pork), fish (eg, tuna, salmon), legumes (eg, chickpeas, black beans), leafy greens, fortified cereals, beans, bananas and potatoes ” said Ojha. “Food sources of folate include liver, leafy greens (spinach, kale, lettuce), asparagus, avocados, beets, legumes (lentils, pinto beans), citrus fruits and fortified cereals.”
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And if you want to include more vitamin B12 in your diet, Ojha explains that foods like liver, meat (steak, pork), fish (salmon, tuna), plain yogurt, cottage cheese, Swiss cheese and other animal products are your should achieve.
Between foods high in B vitamins and B-complex supplements, who should prioritize B vitamins in their diet?
“Depending on your age, diet and lifestyle, you may consider including B vitamin supplements,” explains Ohja. “For example, as we get older, our bodies may have a harder time absorbing Vitamin B12.”
That’s not speculation—it’s backed by science. In fact, data from the National Health and Nutrition Examination Survey (NHANES) shows a high percentage of adults over 50 years of age do not meet their dietary intake for vitamin B6 (41 percent), folate (46 percent) and vitamin B12 (24 percent).
Another factor that may play a role in vitamin B deficiency is diet. People who eat primarily plant-based foods may be more susceptible to deficiencies.
“If you are a vegetarian or vegan, you may consider including a B12 supplement because many food sources high in B12 are meat and dairy products,” adds Ojha.
Next, Dr. Sanjay Gupta offers tips to keep your brain sharp.
