Most people should be getting the vitamins they need with a healthy diet. There is a possibility of getting too much vitamins through supplements, particularly fat soluble ones like Vitamins D and E, which is a strong argument for getting these vitamins through foods rather than supplements. However, there are exceptions such as Vitamin C, which is not fat soluble and can be curtailed drastically in smokers. Here’s a list of vitamins pertinent to brain health, how they help and dietary sources.
Vitamin B6 = Assists with neurotransmitter function and hormones affecting mood.
Sources include meats, beans, whole grains
Vitamin B9 = Facilitates mental and emotional health.
Sources include dark green vegetables, whole grains
Vitamin B12 = Maintains healthy nerve cells.
Sources include meats, eggs.
Vitamin C = Antioxidant and tissue repair.
Colorful fruits and veggies, particularly citrus fruits and tomatoes.
Vitamin D = Assists with neurotransmitter synthesis, nerve growth, anti-inflammatory, immune system and the clean-up function of glial cells.
Sources include fatty fish, milk and eggs, but the best source is sunlight.
Vitamin E = Powerful antioxidant.
Sources include eggs, nuts, colorful vegetables.
Cindy has had a healthy diet for the most part over the years; her troubles probably stem from genetics and stress. However, if a dietary deficiency did contribute to her dementia the likely culprit was Vitamin D. At one time she was diagnosed as being deficient with this. No surprise then that when we hiked across the country, including the Utah and Nevada deserts where we got a ton of sunlight, was when reversal of mental impairments occurred for Cindy. Over time the dosage limit for this vitamin has been raised, as it appears to provide the most benefits of all the vitamins for brain health.
