7/5/2023 0 Comments Vitamins for memory![]() īiotin influences the use of branched-chain amino acids (BCAAs) in the synthesis and release of serotonin from tryptophan, and tyrosine from phenylalanine. Vitamin B 7 (Biotin, vitamin H) is a coenzyme for carboxylases involved in the metabolism of fatty acids, amino acids, and glucose. Resulting in increased anxiety, depression, fatigue, and pain. Leading to poor sleep, behavior, inability to focus or encode memory, cardiovascular function, and the loss of hypothalamus-pituitary control of hormone secretion. įoods rich in Vitamin B 6 include bananas, beef, chickpeas, pistachios, pork, potatoes, and turkey.Įven mild deficiency in Vitamin B 6 results in down-regulation of most major neurotransmitters. Vitamin B6 (Pyridoxine, P-5-P) is a required coenzyme for the synthesis of dopamine, epinephrine, GABA, melatonin, norepinephrine, and serotonin. Vitamin B 5 (Pantothenic Acid) is a precursor in the biosynthesis of Coenzyme-A (CoA) which is required for the synthesis of the neurotransmitters acetylcholine, epinephrine, and serotonin.Īdequate levels of acetylcholine are needed for focus and memory.įoods rich in pantothenic acid include animal organs (liver and kidney), fish, shellfish, milk products, eggs, avocados, legumes, mushrooms, and sweet potatoes. Needed for long-term potentiation for formation of l ong-term memory. Niacin also increases Brain Derived Neurotrophic Factor (BDNF) and stimulates growth hormone. Neurotransmitters involved in focus and memory formation. Niacin affects cognitive function by stimulating the production of dopamine, norepinephrine, and serotonin. ![]() Niacin boosts the production of Nitric Oxide (NO) which relaxes blood vessels in your brain which increases cerebral blood flow. Not enough NADH leads to ATP depletion, which can eventually lead to cell death. This energy is stored as adenosine triphosphate (ATP). NAD converts to NADH which is the primary carrier of electrons in the transfer of food from your diet into energy. Niacin is a precursor to the coenzymes nicotinamide adenine dinucleotide (NAD), and nicotinamide adenine dinucleotide phosphate (NADP). ![]() Vitamin B 3 (Niacin, nicotinic acid) naturally occurs in foods like eggs, fish, meat, milk, peanuts, mushrooms, green vegetables, and yeast. Not enough Riboflavin may result in lack of focus and memory loss. FMN and FAD are also cofactors in the metabolism of fatty acids in brain cell membranes, the absorption and utilization of iron, and the regulation of thyroid hormones.Īnd Riboflavin is an essential part of ATP production in mitochondria. Critical for focus and memory.įAD is also needed for the conversion of tryptophan to Vitamin B 3 (niacin). And it’s required to convert Vitamin A (retinol) to retinoic acid that your body can use. įAD is required to produce pyridoxic acid from Vitamin B 6 (Pyridoxine) which is the form of Vitamin B 6 your body can use. The two flavoprotein coenzymes from riboflavin, FMN (flavin mononucleotide) and FAD (flavin adenine dinucleotide) are essential to most enzyme processes in every one of your cells. The best food sources of Riboflavin are meat, organ meat, cheese, eggs, green leafy vegetable, beans and some nuts and seeds. Severe deficiency results in Wernicke–Korsakoff syndrome. Thiamine deficiency has long been linked to memory deficits. You require thiamine for generating cellular energy and the downstream production of amino acids, nucleic acids, and fatty acids. Producing enzymes which are involved in the KREBS cycle and synthesis of ATP in mitochondria. Thiamine in its diphosphate form ( TDP) is a cofactor involved carbohydrate metabolism. You get thiamine from eating beef, brewer’s yeast, legumes (beans, lentils), milk, nuts, oats, oranges, pork, rice, seeds, wheat, whole-grain cereals, and yeast. Vitamin B 1 (Thiamine) was the first B-Vitamin to be discovered. And retinoic acid is involved in neurogenesis, neuroplasticity, cell differentiation, and synaptic signaling. Vitamin A is involved in long-term potentiation which is required to form memory. But must be converted in your body to retinol and retinoic acid before it can be used. It comes in two forms preformed Vitamin A (retinol, retinyl ester) which is found in meat, poultry, fish, and dairy products and is used directly by your body.Īnd proformed Vitamin A (carotenoids, beta-carotene) which is found in fruit and vegetables. Vitamin A is a fat-solublevitamin and potent antioxidant. But you often get them from higher up the food chain including meat, dairy, and eggs. Most of these vitamins are derived from plants. So, you need to get adequate amounts of each of these vitamins from your daily diet. Vitamins are a group of organic compounds essential for human life but not synthesized in your body. Choosing the Best Vitamin for Memory and Focus.
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