In this busy lifestyle, multivitamins play a vital role in enhancing brain health and cognitive performance, particularly in elder people. Taking multivitamins help for brain health and can enhance cognitive performance, memory function, and slow cognitive ageing. However, further research is needed to determine the optimal dosages and essential nutrients which are vital to keep our brains healthy, and what nutrients are needed for specific groups of people based on their current health condition. Further research can provide more helpful insights to find the potential benefits of multivitamins for cognitive health.
Understanding Cognition
Cognition refers to various mental processes, including attention, perception, memory, reasoning, planning, problem-solving, decision-making, language, and multitasking. Nutrients are essential to support these functions.
Types of cognitive decline
- Age-related: With advancing age, memory is first affected. The brain shrinks, neuronal connections decline, and neurotransmitter receptors decrease in number, leading to cognition problems.
- Mild cognitive impairment: forgetting conversations, confused or disoriented in familiar places.
- Dementia: Daily activities are affected, difficulty in self-care, not recognising family members.
Cognition—key to health and ageing—refers to learning, solving problems, remembering, making judgements, and using stored information. It is of the utmost importance to carry out even the most straightforward but essential routine activities like preparing meals, managing finances, enjoying family life, self-care, socialising, working in an office environment, etc. Any impairment in cognition interferes severely with daily life and the ability to live and function independently.
Dietary factors (nutrients) influence specific molecular systems and mechanisms responsible for maintaining mental function. Junk food has a high saturated fat and sucrose content that declines cognitive performance. For example, an omega-3-rich diet supports cognitive function. A diet rich in saturated fat reduces molecular substrates that support cognitive processing and increases neurological dysfunction risk. Omega-3 fatty acids (DHA and EPA) and micro-nutrients like iron, zinc, folate, B group vitamins, iron, polyphenols, vitamins A, C and anti-oxidants are essential for healthy brain function and cognition. Supplements like Metagenics Phytomulti without iron contain brain-boosting vitamins and minerals in standardized dosages. They can be effective in filling nutritional gaps in one’s diet and improving cognition.
As we age, there will be a drop in hormone levels, which can also impact cognitive health. For people over 75, production of pregnenolone decreases by 60% and supplements can be useful to support the optimal levels of this important hormone. It’s called the Grandmother of steroid hormones as it is a natural precursor to 150+ steroid hormones. In addition to the daily multivitamin and minerals, cognitive health can also be supported by taking premium supplements like Pure Encapsulations Pregnenolone 30 mg.
Why are Nutrients essential for Brain Health?
Our brain works hard 24/7. Even when we are sleeping, our brain is working. For this, a constant fuel supply in the form of nutrients is required. Vitamins, minerals and anti-oxidants nourish the brain. When the brain is deprived of nutrients, there is a lack of anti-oxidant supply and oxidative stress. Circulation of inflammatory cells and the risk of brain injury increases with nutrient deficiency.
Maximising brain function: Role of nutrients in brain health
B complex vitamins
A Harvard nutritionist said vitamin B is crucial to keeping our brains young and healthy. It is also important in preventing cognitive decline. Vitamin B supplements maintain cognitive health. Elevated homocysteine levels in the blood increase the risk of cognitive decline. B vitamins lower blood homocysteine concentration.
Vitamin D
Vitamin D maintains cognitive function. Brain tissue has Vitamin D receptors. This vitamin, in its active form, has neuroprotective effects. The risk of cognitive impairment is four times greater in severe vitamin D deficiency. Vitamin D supplementation for 12 months improves cognitive function. An investigation found that vitamin D supplements reduce oxidative stress and increase telomere length in elderly patients with mild cognitive impairment. It would be interesting to note that vitamin D levels are related to aging and length of telomere; it decreases inflammation and is related to genomic stability.
Vitamin E
Vitamin E has neuroprotective effects. Studies have shown that taking vitamin E from diet and high-quality supplements significantly reduces dementia risk.
Omega-3 fatty acids
Omega-3 impacts cognitive performance at all stages of life. The FDA recommends consuming 3 g of omega-3 daily ( combined EPA and DHA), with dietary supplements that deliver up to 2 g daily. FDA also recommends that this daily intake should not exceed these recommended values due to risk of changes in the inflammatory response and bleeding problems.
Eicosapentaenoic acid, alpha-linolenic acid and docosahexaenoic acid are essential for brain functions. A decrease in brain DHA reduces memory performance because it causes changes in neuronal membrane characteristics, enzyme activity, electrophysiological qualities and neurotransmission. Supplementing with omega-3 fatty acids is beneficial for the following reasons:
- Improves blood circulation
- This leads to higher hemoglobin oxygen saturation and total hemoglobin concentrations.
- Increased phosphatide levels
- Stimulate neurotransmitter release.
- Improve cognition and mental performance.
- DHA intake may improve early memory and learning deficiencies.
- EPA supplementation leads to higher cognitive performance.
Iron
Iron deficiency negatively impacts cognition. Studies have found associations between iron deficiency anemia, poor cognition, motor development, and behavioral issues.
Selenium
Do you know the brain is highly susceptible to oxidative stress? It can lead to behavioral issues, cognitive impairment, and mood disorders. Selenium improves cognitive function by protecting against oxidative damage.
Lithium
Lithium is well-known for its mood-stabilizing effects. It has neuroprotecive, antioxidant, and anti-inflammatory properties. The MRI scans of healthy males who took low doses of litihum orotate supplements showed that it’s well-absorbed by the brain. So, taking supplements like Pure Encapsulations Lithium Orotate 5mg can be beneficial for mood, mental wellbeing, and emotional wellness.Will a daily multivitamin help my brain? Recalling evidence
A multivitamin is beneficial in many ways. You don't have to take a nutrient separately because a multivitamin formulated to support brain health provides all the essential nutrients necessary for maintaining brain health.
Multivitamins are becoming increasingly popular for brain health, and some studies have shown them to be beneficial in preserving cognitive function. Do you know a multivitamin formulated to support brain health may contain over 20 essential nutrients that are scientifically proven to slow down cognitive ageing?
Let us find out what scientific evidence says about multivitamins.
- A study found the role of multivitamins in enhancing immediate free recall memory.
- Research published by the National Institute of Aging mentioned that there is a need for safe and affordable treatment to prevent cognitive decline in older adults, as this issue affects over 46 million people worldwide. Normal brain functioning needs vitamins, minerals, and other nutrients. Any deficiency in these increases the risk of cognitive decline. Researchers evaluated participants on global cognition, memory, and executive function (attention, planning, and organization). Those taking the multivitamin had higher global cognition scores. Daily multivitamins improve memory and executive function.
- An article published in Harvard T.H. Chan School of Public Health mentions that those taking daily multivitamins experience improvements in memory equivalent to delaying 3.1 years of memory changes related to age.
- Researchers from Colombia University also said that taking a daily multivitamin supplement slows down age-related memory decline. Good nutrition is vital for an ageing brain, and a multivitamin may bridge the gap of nutritional deficiency associated with ageing.
- COSMOS study highlighted that daily multivitamin-mineral supplementation for three years improves global cognition, episodic memory, and executive function in older adults. This landmark study suggests that daily use of a safe, accessible, and affordable multivitamin supplement can potentially improve and protect cognitive function for older women and men.
Do CBD Products Have Effects on the Brain?
Cannabidiol (CBD) is a cannabinoid found naturally in hemp and is not psychoactive. It is entirely different from tetrahydrocannabinol (THC), which is addictive and gives feelings of high when consumed. CBD, on the other hand, modifies signalling pathways of the brain, causing no intoxication or addiction.
Participants consuming CBD products claim improved sleep effects, reduced stress symptoms, reduced anxiety symptoms, and better general well-being, according to an online survey conducted. MRI studies concerning the effect of CBD have shown that CBD intake is related to anxiety reduction. It can also improve sleep quality and quantity.
CBD may improve episodic memory because of its antioxidant and anti-inflammatory characteristics. The important thing here is to get CBD products with higher bioavailability. You can buy Charlotte's Web calm gummies from Nutriessential to help you relax while managing daily stressors. With 10mg full-spectrum CBD, it can be useful to reduce everyday anxiety.
Multivitamins to support brain health
A healthy brain is the key to healthy life. Are you looking for a brain health supplement to empower your mind, prevent cognition decline and enjoy a healthy life in a good mood? Here is a Few Multivitamin Supplements for your brain health available at nutriessential.com
Neurovite Plus
This doctor-formulated brain health supplement is more than a daily multivitamin because it contains powerful, scientifically proven nutrients that promote better brain functioning. It contains Phosphatidyl Serine, acetyl-L-carnitine, Alpha-Lipoic Acid, and Coenzyme Q10.
Brain and Body Power Max
This article explained why our body needs Omega-3s. Are you looking for an advanced cognitive support? The Brain & Body Power Max is a 3-in-1 health solution that offers multivitamins, essential omega-3s, and brain-boosting nootropics in a single bundle. It provides a double dose of Omega-3 Power and delivers 3,200 mg of omega-3s daily. This supplement is a combo of six highly researched, brain-boosting herbs and nutraceuticals – phosphatidylserine, acetylcarnitine, alpha-lipoic acid, ginkgo biloba extract, n-acetylcysteine and huperzine A that contribute to improving memory, cognition, mental sharpness, focus and mental energy.
BrainMD Brain & Body Power
This high-quality multivitamin contains nutrients in the best absorbable form for optimal brain functioning. Brain & Body Power has nutrients that maintain cognition, improve memory, promote positive mood, support emotional balance, strengthen immunity and ease digestion.
Conclusion
Brain health is important for cognitive, psychological, emotional, and behavioral well-being. The food we eat and the high-quality supplements we take support cognitive health. For instance, omega-3 fatty acids deficiency can result in brain inflammation, leading to adverse cognitive effects. Similarly, other nutrients like B vitamins, iron, and selenium also play a crucial role in cognition. Each nutrient has a unique function. Therefore, taking a multivitamin, which contains all the essential nutrients for the brain, is a convenient option. Obtaining all the necessary nutrients through individual supplements or specific diets can be challenging in today's fast-paced lifestyle. Studies have shown that taking a multivitamin can help support cognitive function and fill any gaps in nutrient intake.
References:
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