• Shruti GOCHHWAL

5 Vitamins That Can Help You Be More Alert And Concentrated

Each one of us wishes to be alert and be concentrated on our work. Do you know that certain vitamins can help you stay active, alert, and concentrated?Here we are discussing the five vitamins that help you remain alert and concentrated.

Lifestyle Choices to Help Your Brain Work Better

  1. Eat fresh foods

  2. Exercise regularly

  3. Get enough sleep

  4. Train your brain

  5. Socialize

5 Vitamins that Can Help You Be More Alert and Concentrated

The following five vitamins have been proven to improve your brain health.

  1. B vitamins

  2. Vitamin D3

  3. Omega-3 fatty acids

  4. Vitamin C

  5. Vitamin E

The B-Vitamins

Green leafy vegetables

Green leafy vegetables, Credits: pixabay


What does B Vitamin Do?

The B group of vitamins helps in improving energy, alertness, and focus. They help in converting the energy into serotonin and also aid in mitochondrial function. Vitamin B helps preserve your energy and boost your cognitive abilities such as memory and focus. People who are deficient in vitamin B tend to have slow learning abilities, are less energetic, and more prone to distractions.

The three important B vitamins that help in focus, concentration, and productivity are vitamin B3 (Niacin), vitamin B9 (Folate), and vitamin B12 (cynocobalamine).

Vitamin B3 helps in cell signaling and DNA repair. Vitamin B9is essential for cell growth, the formation of red and white blood cells, and proper cell division. Vitamin B12 helps in the health of your nervous system, and aid in the production of red blood cells and DNA development.

Source of B Vitamins

Green leafy vegetables, Grains, Legumes, Mushrooms, Potatoes, Asparagus, Eggs, Cheese, Spinach, Avocado, Crab, and Milk

Optimum Daily Dosage of Vitamin B

The B complex vitamins are packed with eight vitamins. Only people who are deficient in vitamin B need to take Vitamin B pills.B vitaminsMenWomenB1 (Thiamine)1.1 mg1.2 mgB2 (Riboflavin)1.1 mg1.3 mgB3 (Niacin)14 mg16 mgB5 (Pantothenic acid)5 mg (RDI not established; Adequate Intake, or AI, provided)5 mg (AI)B6 (Pyridoxine)1.3 mg1.3 mgB7 (Biotin)30 mcg (AI)30 mcg (AI)B9 (Folate)400 mcg400 mcgB12 (Cobalamin)2.4 mcg2.4 mcg

Vitamin D3

Vitamin D3-Sources

Tuna fish contains Vitamin D3, Credits: pixabay


What does Vitamin D3 Do?

We know well that vitamin D is important in bone metabolism and helps in the absorption of calcium. It also plays a crucial role in mental health. Vitamin D3 is considered to be the best supplement to boost your energy and concentration. Poor vitamin D3 levels have been associated with “impaired cognitive function”, low energy and depression. Vitamin D activates and deactivates enzymes in the brain and the cerebrospinal fluid that are involved in neurotransmitter synthesis and nerve growth. This vitamin helps you to stay mentally sharp in older age.

Source of Vitamin D3

This sunshine vitamin is synthesized in our skin on exposure to sunlight. The food sources include Salmon, Herring, Sardines, Tuna, Oysters, Shrimp, and Mushrooms, cord liver oil, and egg yolks.

Optimum Daily Dosage of Vitamin D3

 The deficiency of Vitamin D is high in vegans and vegetarians. Healthy adults require 400–800 IU (10–20 mcg) of vitamin D3 per day.

Omega 3-Fatty Acids

Omega-3 fatty acids-Sources

Chia Seeds contains omega-3 fatty acids, Credits: pixabay


Alt tags: Omega-3 fatty acids-Sources

What does Omega-3 Fatty Acids Do?

Omega-3 fatty acids have crucial roles in maintaining eye, liver, and heart health. Omega-3 fatty acids have important functions in brain growth, attention span, memory, and the speed of neural transfer.

The two types of omega fatty acids are docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).Omega-3 fatty acids during pregnancy help your child to acquire better communication skills, decreases the risk of developmental delays, autism, and cerebral palsy.

Source of Omega 3-Fatty Acids

Salmon, Fatty Fish, Oysters, Sardines, Anchovies, Caviar, Chia Seeds, Flaxseeds, Walnuts, Dairy, Grass-Fed Beef

Optimum Daily Dosage of Omega 3-Fatty Acids

Though the exact requirement of omega-3 fatty acids is not clear, most health experts believe that 200-500mg of combined EPA and DHA is sufficient to maintain their overall health.

Vitamin C

Vitamin C-Sources

A kiwi fruit contains vitamin C, Credits: pixabay


What does Vitamin C Do?

Vitamin C is important in the production of the neurotransmitter norepinephrine. Norepinephrine controls the actions of attention and response. Hence, vitamin C helps you focus. Vitamin C is enriched with antioxidants and helps reduce stress and acts against dementia.

Sources of Vitamin C

Amla, broccoli, spinach, tomatoes, Blueberries, Chili Peppers, Kiwis, Brussels Sprouts, Lemons, Strawberries, Papayas, and Oranges

Optimum Daily Dosage of Vitamin C

Low levels of vitamin C are linked with impaired ability to think and remember. The recommended daily allowance of vitamin C is as followsLife stageRequirementKids (1–3 years)15 mgKids (4–8 years)25 mgAdolescents (9–13 years)45 mgTeens (14–18 years)65–75 mgAdult women (aged 19 and older)75 mgAdult men (aged 19 and older)90 mgPregnant women (aged 19 and older)85 mgBreastfeeding women (aged 19 and older)120 mg

Vitamin E

Vitamin E- Sources

Almonds contain Vitamin E, Credits: pixabay


What does Vitamin E Do?

Vitamin E helps in brain health by reducing oxidative stress. A high dose of vitamin E is used to treat dementia. It has been found that after the intake of vitamin E, people with dementia could perform their daily functions for a short period time.

Sources of Vitamin E

Nuts, seeds, vegetable oil, green leafy vegetables, fortified cereals, almonds, peanut butter, corn oil, broccoli, and spinach

Optimum Daily Dosage of vitamin EAgeMalesFemales0-6 months4 mg4 mg7-12 months5 mg5 mg1-3 years6 mg6 mg4-8 years7 mg7 mg9 -13 years11 mg11 mg14+ years15 mg15 mg

Take-Home Message

Try incorporations these five vitamins to improve your mental health.

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