As a nutritional psychiatrist, I always make it a point to maintain a well-balanced diet. Much of this has to do with making sure I get all the right vitamins, especially since it’s essential to prevent cognitive decline.
And given that the risk of neurological disease increases with age, a question I often ask my patients is, “What is the best vitamin to protect our aging brain?”
Each of our microbiomes is like a fingerprint, so a truly effective meal plan is customized to an individual’s unique needs. But the group of vitamins I prioritize most to keep my brain young and healthy are the B vitamins.
Brain benefits of B vitamins
Depression, dementia and mental impairment are often associated with a lack of B vitamins, revealed a study from the Wayne State University School of Medicine.
“Vitamin B12 deficiency as a cause of cognitive problems is more common than we think, especially among elderly people who live alone and do not eat properly,” says Rajaprabhakaran Rajarethinam, a psychiatrist and lead author of the study.
There are eight different B vitamins, each with their own primary health benefits:
1. Increase your energy.
Vitamin B1or thiamine, is essential for the basic function of our cells and the metabolism of nutrients for energy.
The brain is one of the most metabolically active organs in your body, which means it needs thiamine support to prevent deficiencies that can lead to neurological problems down the line.
2. Breakdown of medications.
Vitamin B2or riboflavin, acts as an assistant to enzymes in our cells that carry out important reactions, both in the body and in the brain.
It also helps in cell growth, energy production, and the breakdown of fats and foreign materials such as medications.
3. Reduction of inflammation.
Vitamin B3, or niacin, works with more than 400 enzymes to make materials like cholesterol and fat needed within the body and turn energy into all of our organ systems. Niacin is also an antioxidant, which helps reduce excess inflammation.
4. Supporting your support for your overall brain health.
Vitamin B5or pantothenic acid, is essential for creating a molecular compound called coenzyme A, which helps our body’s enzymes build and break down fatty acids for energy.
It also helps our cells generate acyl carrier proteins, helping to produce needed fats. The brain is mostly fat, so pantothenic acid is among the most important vitamins in supporting brain health.
5. Fight diseases.
Vitamin B6or pyridoxine, is notable for its role in disease prevention, because adequate levels of this vitamin are associated with a lower risk of a number of cancers.
In addition, pyridoxine helps many chemical reactions in the body that support immune function and brain health.
6. Helps cells communicate better.
Vitamin B7, better known as biotin, regulates cellular signals for fast and efficient communication throughout the body. In the brain, it is essential for cell signaling through neurotransmitters.
7. Keeping you balanced.
Vitamin B9or folate, is a popular supplement and a key vitamin for supporting brain and neurological health, optimal neurotransmitter function, and balanced psychological health.
Another benefit is that it helps promote cellular detoxification.
8. Helping your heart.
Vitamin B12, or cobalamin, is an essential vitamin for the formation of red blood cells and DNA, as well as for supporting the development and function of the nervous system.
B12 also supports the breakdown of homocysteine, a protein that can negatively affect cardiovascular health and lead to dementia when in excess.
The best B vitamin foods
I’m a “food first” person, so I always encourage people to include foods that contain these vitamins in their meals. However, our diets are not perfect, so there may be times when supplements can help. If so, my simple advice is to “test, don’t guess” – and consult your doctor first.
The good news is that B vitamins are among the easiest to get into your diet because foods that are rich in a B vitamin often contain most, if not all, of the B vitamins when consumed as whole foods.
Here are six B vitamin-rich foods I eat every day:
1. An egg contains a third of the recommended daily value of vitamin B7, while also containing small amounts of many other B vitamins.
2. Yogurt it’s high in vitamin B2 and vitamin B12, as well as natural probiotics, which support gut health and mental health. I like plain Greek yogurt for the added protein.
3. Legumes such as black beans, chickpeas, edamame and lentils, all help to improve mood and brain health. They are an excellent source of vitamin B9 and include small amounts of vitamin B1, vitamin B2, vitamin B3, vitamin B5 and vitamin B6.
4. Salmon it is naturally rich in all B vitamins, especially vitamin B2, vitamin B3, vitamin B6 and vitamin B12. Be mindful of the source of your seafood and remember that frozen or canned salmon is also a budget-friendly option.
5. Sunflower seeds are one of the best plant sources of vitamin B5. You can get 20% of the recommended daily value of this vitamin from just one ounce of seed!
6. Leafy greens such as spinach, Swiss chard and cabbage are a great source of vitamin B9. This is the first food I suggest to patients who want to lift a low mood.
Dr Uma Naidoo is a nutritional psychiatrist, brain expert and faculty member at Harvard Medical School. She is also the Director of Nutritional & Lifestyle Psychiatry at Massachusetts General Hospital and author of the best-selling book “This Is Your Brain on Food: An Indispensable Guide to Surprising Foods That Fight Depression, Anxiety, PTSD, OCD, ADHD, and More.” Follow him I tweet AND Instagram.
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