Can vitamins promote brain health?

Our bodies depend on vitamins for nearly every essential bodily function. Vitamins play a vital role in many processes, including energy production, cell growth and development, boosting our immune system, helping our nervous system function, and many more.

It’s no surprise, then, that our brains rely heavily on vitamins for optimal function and health. And if you’re not getting enough of certain vitamins from your diet, you may want to consider vitamin supplements.

“It’s possible that you can support your brain health and cognitive function by supplementing certain vitamins — especially if there are gaps in your diet, or if you’re an older adult,” says Asad Rehman, DO, a neurologist with Endeavor Health.

Always talk to your doctor before adding any supplements or vitamins to your health routine. Your doctor will know if the vitamins will interact with any medications or supplements you’re already taking, or if you’re likely getting enough of a specific vitamin through your diet.

Here are some of the key vitamins that play a role in brain health:

• B vitamins. B vitamins can play a critical role in supporting brain health by helping to create neurotransmitters — chemicals that allow brain cells or neurons to communicate with one another. In addition to supporting focus and memory, B vitamins can help with mood regulation and reduce depressive symptoms.

  Each B vitamin can help support brain health in specific ways, which means a vitamin B complex might be the best option for comprehensive brain health support. For example:

  • B1 helps with nerve function and energy production
  • B2 protects the brain from cell damage while supporting brain cell function
  • B3 and B6 help create neurotransmitters
  • B9 supports brain function and development
  • B12 supports memory and nerve function

  Most people do get enough B vitamins from their diet. The best food sources of vitamin B include fish, poultry, and leafy green vegetables. However, many older people lack enough vitamin B12.

• Vitamin D. Our bodies get vitamin D from food and from sunlight hitting our skin, and a deficiency in this crucial vitamin is linked to depressive symptoms. That’s because our brains rely on vitamin D for protecting against inflammation and optimizing cognitive function — in particular, mental acuity and memory.

  Making sure you get enough vitamin D is important to protecting against dementia and mental health issues.

  You can get vitamin D in your daily life by consuming dairy products, salmon, eggs, and spending time out in the sunlight.

• Vitamin E. Your brain needs vitamin E to protect against oxidative stress, which is another term for cell damage. That’s because vitamin E is an antioxidant, which protects cells from damage and inflammation and maintains healthy brain cell membranes.

  Thanks to its antioxidant properties, vitamin E may help protect against dementia and Alzheimer’s disease. It might even help slow down cognitive decline in people who already have dementia.

  You can aim to get enough vitamin E through a healthy, balanced diet. There are high levels of vitamin E in seeds and nuts, dark leafy green vegetables, and fish.

• Vitamin C. You probably think of vitamin C as the vitamin that boosts your immune system and helps you beat the common cold. But did you know that your brain consumes more vitamin C than the rest of your body? Vitamin C plays a vital role in brain health for several reasons, one of which is that it’s a powerful antioxidant that protects brain cells from cell damage. In fact, deficiencies in vitamin C are linked to cognitive impairment.

  You can get vitamin C through your diet by eating foods like citrus fruits, strawberries, tomatoes, bell peppers, and cruciferous vegetables like Brussel sprouts, broccoli, and cabbage.

“If your healthcare practitioner determines that they’re right for you, vitamin supplements might be a simple yet effective way to boost and protect your brain health,” says Dr. Rehman. “If you want to boost your brain health or help protect against Alzheimer's disease, talk to your doctor.”