What vitamins are good for brain health? Our knowledge about nutrition tells us that vitamins B, C, D, E, and K are excellent for cognitive function, as are omega-3 fatty acids. Consuming a diet high in these vitamins offers protection against age-related decline in your senior years.
Studies back this up. For example, this study found a link between sufficient vitamin D and a lower risk of cognitive decline in older adults.
For retirees in Clinton, IA, a focus on brain health and nutrition is an excellent way to ensure you can enjoy senior life to its fullest. Read on to learn more about what you need to eat.
B vitamins are crucial for brain health, especially in seniors. B vitamins for cognitive health include:
Together, these vitamins help cells communicate with one another. One reason B vitamins are crucial to seniors, especially in supplement form or via dietary adjustments, is that our absorption levels decrease as we get older.
So you need more B vitamins to give your brain the same level of protection it has always enjoyed.
Vitamin D is important for our nerve cells and the communication that goes on in different parts of the brain. You'll find vitamin D mainly from sunlight, but it's also available in some food sources, including:
You should be mindful of whether you are getting as much sunlight as you did when you were younger, especially if you face mobility issues. It's easy to overlook the impact on vitamin D levels.
Improving your intake of vitamin D helps with mood regulation, so it's important for mental health as you get older. In addition, it's associated with better cognitive performance, so adequate levels may help you stay alert and improve brain processing.
You may recognize vitamin E as the magic ingredient for great skin and hair, but did you also know it can help with brain health?
Vitamin E protects your brain from the effects of oxidative stress, which can damage cells and how they communicate with one another. Making sure you are getting enough vitamin E helps fight the free radicals that cause this oxidative stress, and in turn will protect your cognitive functions as you get older.
Vitamin E can be found in sunflower seeds, almonds, and hazelnuts.
Vitamin C, best known for helping boost your immune system, also has a powerful role to play when it comes to brain health.
It's another vitamin that protects brain cells from oxidative stress and also promotes healthy blood vessels that the brain needs for memory, focus, and cognitive performance. Vitamin C works alongside other nutrients for brain health, so make sure you are following a balanced diet or take it as part of a multivitamin supplement.
Vitamin C is found in red bell peppers, oranges, and strawberries.
Omega-3 is found in oily fish, nuts, seeds, and avocados, and provides excellent support for reducing inflammation in the brain, which has been linked to age-related decline and conditions like dementia.
In addition, you'll also find that omega-3 supports brain function, particularly when it comes to brain cells communicating effectively. Protecting your brain through sufficient levels of omega-3 will help protect your memory, learning, and general cognitive performance.
Vitamin K is another essential choice for protecting brain cells and improving healthy blood flow to the brain. Vitamin K helps the brain form the proteins that support brain structure, and getting enough of this vitamin in your diet is an excellent way to support your memory and cognitive processes.
You'll find vitamin K in:
This is one reason why a balanced diet is one of the best ways to protect your brain health. Adding generous servings of green vegetables to any meal is simple to do and will give your body and brain the fuel they need to function.
If you are just getting started with dietary changes for brain health, the most important three vitamins are vitamins B, D, and omega-3 fatty acids. These, combined, help with nerve function and communication between brain cells, supporting memory and focus.
Nevertheless, getting a balanced diet remains the best way to improve brain health, and if you worry about a lack of nutrients, opt for a multivitamin specifically designed for seniors.
There are often news reports that highlight exciting studies linking vitamin consumption and dementia. So what's the truth? The reality is that there is no cure for Alzheimer's, and scientists are still examining underlying causes.
However, maintaining healthy levels of vitamins through a balanced diet can play an important role in slowing cognitive decline. So, eating a nutrient-rich diet won't necessarily stop you from a dementia diagnosis, but it's a sensible preventive step when it comes to looking after brain health.
It's always easier for the body to absorb nutrients from foods than supplements, and one of the advantages of getting vitamins from a balanced diet is that you are getting all the other nutrients your body needs.
However, some seniors can find it hard to get the right nutritional intake of vitamins, especially if they have a low appetite. In those circumstances, supplements are a sensible way to ensure you are getting sufficient amounts of brain-boosting vitamins.
So what vitamins are good for brain health? We've outlined the main ones in this guide, but the most important takeaway is that nutrients from a balanced diet are the best way to protect yourself from cognitive decline as you get older.
At Addington Place of Clinton, nutrition and health are central to what we offer to our residents.
We have restaurant-style dining with balanced meals cooked with the freshest ingredients, and an on-site wellness program, helping you care for your physical, mental, and emotional health. Book a tour today to discover more.