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Vitamins: We know we need them, but are most of us getting enough? Well, it depends.
Vitamin deficiencies can often have a noticeable impact on our emotional well-being, leading to mood changes and cognitive issues. Three vitamins in particular—B-complex, D, and C—play a key role in our brain health and mood. Consuming the right foods and supplementation, if necessary, can help us meet our daily requirements. Let’s take a closer look at each of these brain-supporting vitamins and how we can get enough of them.
Understanding Brain Health and Mood
According to Oliver Motisi, MSc in Clinical and Public Health Nutrition, CPO at Bioniq, a personalized supplements company, “Brain health and mood are two sides of the same coin.” When our brains are well-nourished, they’re in a better position to regulate emotions, focus on tasks, and handle stress, he says. “A poor diet high in processed foods and low in protein, fiber, and vitamins can disrupt [our] hormonal balance, leading to low mood, anxiety, or brain fog.”
Inflammation, often a result of unhealthy eating patterns, can also lead to poor brain health. Dr. Breanna Guan, a naturopathic and functional medicine doctor, says additional symptoms of poor brain health include memory issues, irritability, and even sleep disturbances.
Vitamin B-Complex
B vitamins consist of a group of eight water-soluble vitamins, including thiamin (B1), biotin (B7), and folic acid (B12). Since the body doesn’t store these vitamins, they must be replenished daily through food or supplementation.
Guan says that B vitamins support energy production, regulate our mood, and reduce inflammation. These vitamins play a key role in neurotransmitter synthesis, particularly for serotonin and dopamine. A 2022 systematic review and meta-analysis in Nutrition Reviews found that Vitamin B supplementation slowed cognitive decline, especially in those who received early intervention.
Food sources of B vitamins include dairy products, leafy greens, eggs, fish, poultry, and beans. A healthy, balanced diet should be adequate in meeting B vitamin needs for most people.
However, Dr. Austin Perlmutter, board-certified internal medicine physician, educator, and researcher at Big Bold Health, points out that certain groups—vegans, those with GI conditions such as Crohn’s disease, those who consume significant amounts of alcohol, the elderly, and those taking certain medications (proton pump inhibitors, for example)—may have a higher risk for deficiency.
Supplementation needs will vary from person to person, and depending on the specific B vitamin. It’s best to check with a medical professional for any possible deficiencies.
Vitamin D
Vitamin D is a fat-soluble hormone that our skin produces when exposed to the sun. “In the brain, vitamin D is an essential regulator of multiple pathways that impact cognition and mood,” says Perlmutter.
According to a 2018 literature review in Cureus, vitamin D is considered a “neuro-steroid” with a strong presence in our brain tissue. The vitamin’s biologically active form has significant neuroprotective effects, such as the clearance of amyloid plaques, a key component of Alzheimer’s disease. Furthermore, the presence of vitamin D in utero or in one’s early years can potentially reduce autism risk.
Vitamin D is believed to influence serotonin production and our circadian rhythms, two significant factors linked to depressive symptoms. Vitamin D supplementation can benefit those living with mental health conditions or neurological disorders, such as depression and epilepsy.
The National Institutes of Health states that most people in the U.S. consume insufficient amounts of vitamin D. They recommend five to 30 minutes of sun exposure, between 10 a.m. and 4 p.m., at least twice weekly to the hands, arms, legs, and face, without sunscreen. (Of course, it’s important to take the UV index into consideration). Dietary sources of vitamin D include cod liver oil, fatty fish, and fortified milks and cereals.
Older adults, breastfed infants, those with limited sun exposure, those with darker skin, those with certain health conditions that affect fat absorption (cystic fibrosis, celiac disease, ulcerative colitis), obese individuals, and those with a history of GI surgeries are at a higher risk of vitamin D deficiency.
Recommended daily intake will depend on factors such as age, gender, lifestyle factors, physiology, and overall health status.
Vitamin C
“Vitamin C is one of the brain’s most concentrated antioxidants,” says Motisi. He emphasizes the way it protects our neurons from oxidative stress, which has a strong link to cognitive decline and mood disorders. This vitamin also assists with neurotransmitter synthesis, including serotonin and norepinephrine, which play an important part in regulating our mood and focus.
Vitamin C deficiency, also known as scurvy, is found more commonly in those who live with food insecurity, consume excessive amounts of alcohol, and eat limited amounts of fruits and vegetables.
Ana Reisdorf, MS, RD for GLP-1 Hub says common sources of this vitamin include citrus fruits, berries, broccoli, and peppers, with a recommended daily amount (RDA) of 75 mg for women and 90 mg for men.
Combining Vitamins for Optimal Brain Health
What happens if we supplement with a mix of two—or all—of these vitamins? And is there a proper way to go about taking them?
Reisdorf says, “A combination of B-complex, D, and C vitamins can provide antioxidant protection, support neurotransmitters, and reduce inflammation.” However, “It’s best to take B-complex and C with meals (they’re water-soluble) and D with a fat-containing meal for better absorption.”
Motisi points out that the ideal way to approach supplementation is by using blood tests to determine where we might be lacking, and by how much. “Instead of guessing or overwhelming the body, it’s far better to provide precisely what the brain and body need to function at their best, as one integrated system.”
What to Consider Before Taking These Vitamins
As with any new health regimen, it’s essential to be aware of the risks and considerations associated with supplementation. Motisi reminds us that more doesn’t necessarily mean better. “Taking high doses of certain vitamins, especially fat-soluble ones like vitamins A, D, E, and K, can lead to toxicity if not properly monitored. Even water-soluble vitamins like B6 or B12, when taken in excess, can cause unwanted side effects such as nerve issues or imbalances in other nutrients.”
Reisdorf says that high doses of vitamin D (>4,000 IU/day) can put us at risk for hypercalcemia, which can be detrimental to our bone health.
Key Takeaways
- Vitamins, especially B-complex, D, and C play an integral role in our brain health and mood.
- While it’s best to meet our needs through the foods we eat, supplementation might be necessary in some cases.
- It’s best to consult with a medical professional to identify and address any potential deficiencies.
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