Brain Health & B-Complex Vitamins

There are eight standalone B-Vitamins; B1 Thiamine, B2 Riboflavin, B3 Niacin, B5 Pantothenic Acid, B6 Pyridoxine, B7 Biotin, B9 Folate (or Folic Acid), and B12 Cobalamin which are often bundled together in a ‘Complex’.  They are all water-soluble and since humans are unable to make these in their body they must be consumed through diet.

Although altogether the B-Complex Vitamins have important health benefits, the individual B-Vitamins also host important roles for nurturing Brain health, (and also for bolstering and regulating the way our cell ‘batteries’ - called mitochondria - produce energy which is critically linked to overall health and wellness).  A few examples (although certainly not the only examples of which there are plenty!) of how some of the more Brain-dependant B-Vitamins impact Brain health are;

- Vitamin B6 Pyridoxine supports the synthesis of our neurotransmitters which carry signals and send messages between the nerve cells in our Brain.

- Vitamin B9 Folate reduces inflammation, helps synthesise DNA, supports methylation (more on this further down), and supports foetal growth by reducing the risk of foetal Brain damage.

- Vitamin B12 Cobalamin is also considered useful for memory and mental focus (especially when combined with Omega-3 essential fatty acid), and also for regulating mood fluctuation disorders such as anxiety and depression.

- Vitamins B9 and B12 also work together to make our red blood cells and help the nutrient Iron work efficiently within the body.

Something particularly pertinent to Brain health which the B-Complex Vitamins are important for regulating is our levels of Homocysteine.  Homocysteine is an amino acid, which is a building block of protein.  Our body naturally makes Homocysteine during the recycling process of another essential amino acid; Methionine, (which in itself is very important for our whole-body health and its recycling process called methylation which happens naturally in the body cells & tissues).  This recycling byproduct - Homocysteine - is quickly and easily able to get from cells into our bloodstream, and if the blood levels increase to too high levels this may impair the blood-brain-barrier, resulting in compromised Brain function and, if allowed to spiral, Alzheimer’s Disease. 

Where Vitamins B2, B6, B9 and B12 help is that they are able to work together to control the levels of Homocysteine in the blood so that the body is not overwhelmed with Homocysteine and detrimental side-effects such as impaired memory and cognitive function do not occur.  As an aside, foods that tend to raise Homocysteine levels are alcohol, red meats and ultra-processed ‘ready made’ foods, so try to minimise your consumption of these wherever possible.

So, what simple dietary modifications can we implement into our eating routine to increase our B-vitamin consumption to help protect against cognitive decline?  The suggestions below are decent places to start, but Nutritional Therapy is highly personalised so please seek professional bespoke recommendations from a Registered Nutritional Therapist to ensure you can pursue a dietary programme which is tailored and appropriate for you.

- Meat, Fish, Dairy are the classic sources of B-Complex-rich foods.

NOTE: if you follow a Vegan dietary paradigm there may be a need to explore dietary supplementation.  Please consult a professional Registered Nutritionist for appropriate, structured and personalised guidance on your B-Vitamin intake.

Other food sources of B-Vitamins include:

- Avocado

- Eggs (boiled, fried, poached or scrambled)

- Dark Green Leafy Vegetables

- Legumes (broadly-speaking beans, lentils, peas)

- Nuts; Almonds and Walnuts (if you are not allergic)

- Sweet Potato

As I hope this post has highlighted, don’t forget Eat, Drink, Think Nutrition and spare a thought (no pun intended) for your brain health.  Losing your brain power can be even more devastating to you, and those around you, than losing an aspect of your physical health, so why wouldn’t you start to look after your brain right away since diet and lifestyle modifications actioned NOW could save a lot of distress and heartbreak later in life.

REMEMBER: if you are taking any medications always consult a Registered Nutritional Therapist as well as your Doctor before making significant dietary or lifestyle changes.  This blog post is written for educational purposes only and in reference to ‘food’.  It is NOT advocating taking dietary supplements.  It is very important to please always consult a Registered Nutritional Therapist or your Doctor before introducing any dietary supplements into your health regime as these qualified professionals will be able to offer personalised recommendations.

If you are struggling with skin and/or nutrient (im)balance issues and you want to discover the inspiring & sustainable diet & lifestyle programmes offered by Nutritional Therapy, get in touch via the Contact Me page on this website, or directly on info@eatdrinkthinknutrition.co.uk for more information about 1:2:1 Consultations with Eat Drink Think Nutrition®.