The brain is a complex organ. It requires several different nutrients to work correctly. Nutritional insufficiencies have contributed to the development of psychiatric disorders, age-related cognitive decline, and developmental disorders.
On the other hand, human studies show that increased intake of brain-supporting nutrients improves cognitive functioning aspects such as learning and memory. list of six essential vitamins and minerals for a healthy brain
- folic acid (B9)
- Ascorbic Acid
In the above information, we saw that which is more beneficial for the brain, and now we see all about vitamins and minerals.
Table of Contents
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Thiamine is one type of vitamin and also called Vitamin B1. Vitamin B1 is found in many foods like yeast, grains, beans, nuts, and meat. It is often found in B vitamins and vitamin B complex.
Thiamine is also used for boosting your immune power, digestive problems, diabetic pain, cervical cancer, and other conditions.
Some other people also use thiamine to maintain a positive mental attitude, enhance learning abilities, fight stress, increase energy, and prevent memory loss, including Alzheimer’s.
Dosages of Thiamine
Adults and Pediatric Dosages
Tablets of thiamine
50 mg, 100 mg, 250 mg
Capsule of thiamine
Capsule of thiamine
Recommended Daily Average in adults and pediatric:
- In male 1.2mg/day
- In female 1.1mg/day
- Pregnancy 1.4mg/day
- 0-6 months: 0.2mg/day
- 6-12 months: 0.3 mg/day
- 1-3 year old: 0.5 mg/day
- 3-8 year old: 0.6 mg/day
Thiamin helps your body’s cells change carbohydrates into energy. The leading role of carbohydrates is to provide energy for your body. It also plays a role in muscle contraction.
Thiamin is most important for the metabolism of pyruvate.
Folic acid is a manufactured form of a B vitamin called folate, which plays a vital role in forming red blood cells. It helps in the development of neural tubes in the baby’s brain and spinal cord.
If you are pregnant or planning to become pregnant, then take folic acid till 12 weeks pregnant.
Recommended Dietary Allowance
1-3 years old
4-8 years old
200 mg /day
14 years and up people
Like other medicines, folic acid also has some side effects in some people.
- Feeling sick
- Loss of appetite
- Bloating or wind
What Does Vitamin B Complex Do? | All About Vitamin B Complex
I also wrote on What Does Vitamin B Complex Do? | All About Vitamin B Complex that you can follow.
Ascorbic acid is a prescription drug used to treat symptoms of ascorbic acid deficiency and nutritional supplementation.
You can take this vitamin by mouth with or without food, usually 1 to 2 times in your daily life.
There are some common side effects of Ascorbic Acid which are as follows:
- Abdominal cramp
- Before taking ascorbic acid medicine, discuss with your doctor or pharmacist if you have any allergies.
Calcium is a chemical element, which is very much needed by the human body. Calcium is one of the essential elements for our good health. Calcium is essential for the bones, cells, nerves, blood, muscles, and heart of the body. Every day, we lose calcium through our skin, hair, nails, sweat, urine, and feces.
How much calcium do you need?
Age 50 and younger
Age 51 and older
Age 70 and younger
Age 71 and older
Source of food
- Food like dairy product, yogurt, cheese
- Green vegetables
- People with dark skin
- Obese or overweight people
- Certain medical condition
Also see: Calcium Rich Diet During Pregnancy
Magnesium is vital for the body. A human body needs to have enough amount of magnesium for its proper functioning.
Source of magnesium
Spinach, Almonds, and cashew nuts are some of the foods highest amount of magnesium.
- Soy Milk
- Brown rice
- Salmon Fish
- Muscle cramps
- Loss of appetite
- Nausea and vomiting
To learn more: Can Stress Cause Nausea?: All About Stress And Adaptation
Zinc is one type of nutrient that plays an essential role in the human body. The human body doesn’t naturally produce zinc; you have to get it from food or supplements.
- Decreases Inflammation
- Boosts Your Immune System
- Accelerates Wound Healing
- Treating diarrhea
- Dairy product
19 years and up
- Eye and skin lesions
- Changes in taste
- Delayed growth in children
- Fertility problem
The brain of the human body is an organ whose complex functioning largely depends on micronutrients. Vitamin C and minerals are essential for the normal functioning of our brain. Deficiency of any of the above vitamins can lead to developmental problems and mental illnesses in children.
If you want to maintain your health and mental agility, add these micronutrients to your daily diet.
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Are you using one of these minerals and vitamins from the above list for good mental health? If yes, then tell us how has your experience been so far? Share your thoughts in the comments!
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