{"id":15843,"date":"2022-09-09T21:19:47","date_gmt":"2022-09-09T21:19:47","guid":{"rendered":"https:\/\/www.personanutrition.com\/blog\/?p=15843"},"modified":"2023-01-09T17:07:02","modified_gmt":"2023-01-09T17:07:02","slug":"4-important-b-vitamins-for-brain-health","status":"publish","type":"post","link":"https:\/\/www.personanutrition.com\/blog\/4-important-b-vitamins-for-brain-health\/","title":{"rendered":"4 important B-vitamins for brain health\u00a0\u00a0"},"content":{"rendered":"Regardless of your age or life stage- nurturing your brain is essential. And while many factors play an important role in your brain health, like quality sleep, exercise and managing stress, proper nutrition can also have a major impact. Here\u2019s 4 B-vitamins that play a vital role in ensuring a healthy brain: folate, vitamin B12, riboflavin, and thiamine.\u00a0\u00a0But first, what are B-vitamins?B-vitamins are a family of 8 vitamins that play many critical roles in your body, including energy metabolism, blood cell formation \u2013 and you guessed it \u2013 proper brain function.1 They\u2019re water-soluble, meaning any B-vitamins that your body does not need immediately, get excreted in your pee. Since your body does not have any B-vitamin reserves to dip into, it&#8217;s important to meet your daily needs through diet or supplements.\u00a01. Folate (folic acid) \u2013 vitamin B9Folate, also known as vitamin B9, is essential for preserving brain health. It&#8217;s a key building block for neurotransmitters \u2013 brain chemicals like dopamine and serotonin which impact your mood and memory.2,3 Low levels of folate can lead to increased irritability, brain fog and fatigue. Keep those blah days at bay by piling your plate with folate rich foods including leafy greens, fruits, eggs, beans and nuts. Taking a folate supplement may be necessary if you have certain digestive disorders, are deficient, or are pregnant or breastfeeding. When shopping for a supplement- you&#8217;ll likely see folate listed in its synthetic form- folic acid. Don\u2019t let the word \u2018synthetic\u2019 deter you. Folic acid is a well absorbed, acceptable form of folate.*\u00a0\u00a0\u00a0\u00a02. Cobalamin &#8211; vitamin B12Of all the B vitamins to support brain health, vitamin B12 is probably the most well-known. This celebrity vitamin helps produce red blood cells that carry much needed oxygen to your brain. Vitamin B12, like its partner in crime folate, is also needed to churn out those \u201chappy\u201d chemicals that impact your mood.5 Good sources of vitamin B12 are beef, clams, salmon, and eggs. If you\u2019re on a strict vegetarian or vegan diet, adding nutritional yeast or a B12 supplement can help ensure you\u2019re getting enough.*\u00a03. Riboflavin \u2013 vitamin B2You may already be familiar with the eye-promoting benefits of riboflavin, but it also plays a role in keeping your brain healthy. Riboflavin assists enzymes in your cells to carry out important brain functions and helps keep your brain chemicals in check.6 Riboflavin may also help combat mild headaches and discomfort, which are thought to be caused by imbalances in brain chemicals, though more research is needed.4 Riboflavin can be found in beef, milk, almonds, eggs, and fortified oats.*\u00a0\u00a04. Thiamine \u2013 vitamin B1Thiamine is vital for keeping up your mental strength and mood. It plays an incredibly important role in converting nutrients into energy for your brain cells to work properly. While 94% of people get enough thiamine in their diet- confusion and short-term memory loss are often the first signs of deficiency.7\u00a0 Pork chops, mussels, tuna, black beans, and acorn squash are great sources of thiamine.*\u00a0\u00a0About AuthorNatalie is a nutritionist with a Bachelor&#8217;s in Nutrition and Dietetics from the University of North Florida. Natalie believes that proper nutrition doesn&#8217;t have to be complicated and is determined to help others reach their health goals.Do you have questions about supplements? Reach out to one of our experts, or take Persona\u2019s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.","protected":false},"excerpt":{"rendered":"<p>Regardless of your age or life stage- nurturing your brain is essential. And while many factors play an important role in your brain health, like quality sleep, exercise and managing stress, proper nutrition can also have a major","protected":false},"author":491,"featured_media":15845,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[1827,1891,1931],"tags":[569],"class_list":["post-15843","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-aging","category-vitamin-101","category-vitamin-101-healthy-aging","tag-brain-health"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/posts\/15843","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/users\/491"}],"replies":[{"embeddable":true,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/comments?post=15843"}],"version-history":[{"count":14,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/posts\/15843\/revisions"}],"predecessor-version":[{"id":15883,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/posts\/15843\/revisions\/15883"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/media\/15845"}],"wp:attachment":[{"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/media?parent=15843"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/categories?post=15843"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/tags?post=15843"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}