Vitamin B-12 and other B vitamins play a role in making brain chemicals that affect mood and other brain functions.
When it comes to brain health, focus on the three B's : vitamins B6, B12, and B9 (folate). ``These three types of B vitamins are necessary for the brain's normal functioning, ``and any deficiency in them may increase the risk of memory loss and other forms of cognitive decline.
Vitamin B Complex: Brain's Best Friend
Multivitamins or B-complex drops are suitable for children with dietary gaps.
Additional B vitamins also play important roles in the brain and are just as important as B12 to reduce brain fog. Vitamin B1, vitamin B2, and vitamin B7, for example, help to support cognitive functions such as; learning, remembering, reasoning, problem-solving, concentrating, and decision-making.
Cod liver oil supplements
Cod liver oil has been linked to a range of health benefits like boosting memory skills and overall brain function. Just as with krill oil, you should aim to have around 450mg of cod liver oil, or any other omega-3 supplement, each day.
Vitamin D supplements are linked to a significant reduction in dementia risk, with a major study showing users had a 40% lower incidence of developing dementia compared to non-users, particularly benefiting older adults, with even greater effects seen in women and those without existing cognitive issues. This reduction highlights Vitamin D's role in brain health, possibly by clearing amyloid plaques associated with Alzheimer's.
You can help this process by practising rehabilitation activities. There is no time limit on neuroplasticity, and it doesn't only happen during therapy. Every time you take an extra step, say a new word, or do a hand exercise, it helps the brain make new connections.
Vitamin B12 deficiency can also cause symptoms that affect your brain and nervous system (neurological symptoms), including: numbness. muscle weakness. psychological problems, which can range from mild depression or anxiety, to confusion and dementia.
Vitamin D3:
Vitamin D3 can improve mood and energy, and it has been a must for many of my patients throughout the pandemic, says Dr. Madrak. While lack of sunlight isn't a sole contributor to anxiety, vitamin D deficiency can hinder mental well-being. The best source of vitamin D3 is direct sunlight.
Care and Treatment
Eating healthy and nutritious meals. Getting 30 minutes of physical activity in each day. Writing down important information so you don't forget it. Taking short breaks (about 30 minutes each) throughout the day to reduce overworking your brain.
Although children with ADHD may be more likely to have lower levels of vitamin D, zinc, magnesium, and iron, it cannot be stated that these lower levels caused ADHD. However, supplementing areas of deficiency may be a safe and justified intervention.
90% of the brain develops before age 5.
The brain is most flexible and adaptable to learning during the earliest years, and as the brain matures, it is less capable of reorganizing and adapting to new or unexpected challenges.
Best Brain-Boosting Foods: What to Eat for Better Memory and...
Supplements might be helpful if a blood test confirms a deficiency (common with B12, D, and magnesium). Talk with your CVH primary care provider about your medications and how supplements may interact with them.
Drinks that enhance brain function
Omega-3 fatty acids
They play an important role in brain development and function. Omega-3 deficiency has been associated with several conditions related to brain function, such as dementia and attention-deficit hyperactivity disorder (ADHD).
It has recently been discovered that taking high doses of vitamin B6 supplements significantly reduces feelings of stress, anxiety, and depression.
The 3-3-3 rule is a simple grounding technique for anxiety that brings you to the present moment by engaging your senses: 1) Name three things you can see, 2) Name three sounds you can hear, and 3) Move three parts of your body (like wiggling fingers/toes, rolling shoulders). This helps shift focus from overwhelming thoughts to your immediate environment, offering quick relief during panic or stress.
Treatment – ways to end brain fog
B12 deficiency can trigger specific food cravings, most notably for meat, fish, or eggs, as the body seeks animal-based sources to replenish the vitamin, especially in those on vegetarian/vegan diets or older adults. While cravings for sugary or salty foods can also signal general B-vitamin issues, the distinct urge for protein-rich animal products is a key indicator, but professional testing is crucial for confirmation.
Cutaneous manifestations associated with vitamin B12 deficiency are skin hyperpigmentation, vitiligo, angular stomatitis, and hair changes. A diagnosis of vitamin B12 deficiency is often overlooked in its early stages because these signs are not specific to vitamin B12 deficiency alone.
It's fixable. The best thing about B12 deficiency? It's one of the most treatable causes of memory loss, fatigue and brain fog – once you know what you're dealing with. If you're feeling more tired than usual, struggling to concentrate, or just not feeling like yourself, it's worth speaking to your GP.
Five key signs your brain might be in trouble include significant memory loss (forgetting important things or familiar routines), difficulty with everyday tasks, confusion about time/place, problems with language/communication, and noticeable personality or mood changes, such as increased irritability or loss of interest in hobbies, which signal potential cognitive decline or neurological issues.
Ralph Carson has identified five essential elements of healing the brain:
About 75% of your brain is water, making hydration crucial for sharp thinking, focus, and mood, as even mild dehydration (losing 2% of body water) can impair memory, concentration, and reaction time. The remaining part of the brain is mostly fat, and this water content is essential for creating neurotransmitters and supporting brain function.