Much of the evidence for these potential memory-enhancing supplements is weak. In this article, we will look at what recent investigations have to say concerning vitamins that boost brain power.

Vitamin B12

Scientists have long been interested in the link between low B12 (cobalamin) levels and memory loss. However, if you get enough B12, there is no scientific proof that a higher intake is beneficial.

B12 deficiency is most prevalent among people who have bowel or stomach problems, as well as strict vegetarians. The likelihood of B12 deficiency rises with age. It is because low stomach acid is more common in older adults.

Metformin, a diabetes medication, has also been proven to lower B12 levels. Proton pump inhibitors, anti-inflammatory medications such as prednisone, and birth control pills can all lower B12 levels.

B12 is naturally found in food products and poultry, so you'd be able to get enough of it. Vegetarians can benefit from fortified breakfast cereal.

People with certain health conditions, those on certain medications, or those with low stomach acid may be unable to absorb B12 from food and may require a nutritional supplement to maintain adequate levels.

Vitamin E

There is some evidence that vitamin E can help older people's minds and memories. According to a 2014 study published in the journal JAMA, high levels of vitamin E can help individuals with mild to moderate Alzheimer's disease.

Participants received daily doses of 2,000 international units (IU). According to Dr. Gad Marshall of Harvard Medical School, this amount may be unsafe for some people.

Taking more than 400 IU per day is especially dangerous for people with cardiovascular disease, particularly those taking blood thinners. Supplemental vitamin E may significantly raise the risk of prostate cancer, according to some studies.

You must be able to get adequate vitamin E from your food regardless of your age or condition. If you want to increase your dosage, talk to your doctor. Vitamin E deficiency is uncommon, but it can occur in people who follow a low-fat diet.

Nuts, vegetable oils, seeds, spinach, and broccoli are rich in this vitamin.

The Bottom Line

Many foods can help your brain stay healthy.

Some foods, including tea and coffee, contain antioxidants that aid brain protection.

Nuts and eggs, for example, contain nutrients that aid in memory and brain development.

By wisely including these foods in your diet, you can help facilitate your brain health and improve your alertness, memory, and mood.

Just as essential as including these brain-boosting superfoods is avoiding foods that can harm your brain health. Hence, be observant about having vitamins that boost brain power in your diet besides staying clear of food items that can affect your overall health.

There are also brain-boosting supplements available in the market, which you can be drawn to use. However, it is advisable to consult a doctor before doing so.