Your lifestyle, the food you eat and your daily regimen of supplements can improve your focus, attention and memory. As the communication system for the entire body, the brain and nervous system is always rapidly firing messages and in a state of constant growth and repair. Without the right fuel for energy and nutrients, your brain function can get bogged down and you may have difficulty concentrating, learning and remembering simple things.
Your brain requires almost twice as much energy as other body cells. Its primary energy source is glucose, – sugar molecules. Adding complex carbohydrates such as whole grains, fruit, vegetables, legumes to your diet can help balance blood glucose levels. Biotin, a B vitamin, helps feed your brain better by facilitating the breakdown of the carbohydrates and fats that you eat. This increased glucose metabolism fuels your brain more efficiently.
Vitamin B6 and Vitamin B12
These important B vitamins play an critical role in nerve cell health. Too little B6 can lead to headaches, nerve and cognitive problems. Vitamin B12 is essential in red blood cell development. It also helps to maintain normal nerve system function. A deficiency can lead to neurological symptoms such as difficulty focusing, psychosis, and loss of coordination. The average daily intake for adults is 1.3mg of Vitamin B6 and 2.4mcg of Vitamin B12.
This essential vitamin is also known as folic acid and vitamin B9, and is very important for pregnant women because it aids healthy spine and nerve development in the fetus. Folate is also required throughout life for the healthy production of DNA and RNA and for nerve and brain cell function.
Magnesium, Potassium and Calcium
Like vitamins, some minerals are necessary for essential nerve and brain function. They differ from vitamins because you need much smaller doses of minerals and they are better able to withstand destruction by heating or processing foods. Magnesium, potassium and calcium are three key minerals that help nerves transmit impulses in the brain and body.
The Franklin Institute: Carbohydrates fuel your brain
Family Education: Mighty Minerals http://life.familyeducation.com/foods/nutrition-and-
Office of Dietary Supplements: Vitamin B6 http://ods.od.nih.gov/factsheets/VitaminB6-
Office of Dietary Supplements: Vitamin B12
University of Maryland Medical Center: Vitamin B9 (Folic acid)