Getting enough nutrition throughout life is important to ensure a healthy nervous system. During childhood when the nervous system is growing and developing, during adulthood when the body is subjected to all the positive and negative experiences of a full life, and in the twilight years when nutrient stores diminish and the body has more trouble absorbing some vitamins, a well-balanced diet and possibly even nutritional supplements can nourish nerves, prevent damage and support physical, mental and psychological well-being. What vitamins are good for nerves?
The B vitamins are essential for nervous system health, especially vitamin B6, B12 and folate. What are the functions of these nutrients? How can you make sure you are getting enough of these vitamins for nerves?
Vitamin B6 for Healthy Nerves
Vitamin B6, also known as pyridoxine, is an essential vitamin for nervous system health, particularly for a healthy brain. It is used for both brain development and function. Not enough of this vitamin can in fact lead to difficulty learning, confusion and memory loss.
Vitamin B6 helps with the synthesis of neurotransmitters, the chemicals that transmit messages from neuron to neuron. It is also necessary for the production of hormones that regulate mood and sleep cycles — serotonin, norepinephrine and melatonin. It is possible that this vitamin for nerves may help to raise serotonin levels, thus alleviating depression. No research has been done to support this theory, however.
Where can you find this nervous system vitamin in food? Many protein sources contain vitamin B6, including fish, turkey and tofu. Other excellent sources include chickpeas, lentils, sunflower seeds, bananas, onions, spinach and carrots.
B12 Vitamins for the Nervous System
Like vitamin B6, vitamin B12 is an important nutrient for nervous system development, making it a crucial nutrient for growing children. It is also important for the protection of the nervous system and the prevention of deterioration of nerves as the body ages. Ironically, the people who are most in need of vitamin B12 for nervous system maintenance, those who are over the age of 50, are the ones who are most likely to have a deficiency. This is because poor absorption is common amongst this age group. As the best sources of vitamin B12 are animal products, vegetarians and vegans may lack sufficient levels as well.
To ensure plenty of vitamin B12, eat a variety of animal products, including meat, eggs and dairy. Seafood and sea vegetables are also good sources. For vegetarians, aside from sea greens, it is possible to get vitamin B12 from brewer's yeast, fortified soy milk and nutritional supplements.
Folate and Brain Health
Folate is another B vitamin that is known to support healthy brain functioning. Folate, as well as vitamin B6 and B12, are a must for the regulation of the amino acid, homocysteine. High homocysteine levels are linked with an increased risk for stroke and dementia, as well as heart disease. Folate deficiency in pregnant women has also been connected to problems with nerve cell formation in developing fetuses.
Getting enough of this vitamin in your diet is so important for supporting a healthy nervous system throughout all the stages of life. Spinach, orange juice, chicken, beef, milk, salmon, tuna, legumes, whole grains and root vegetables are all good sources of folate. Eating a balanced diet, with a a variety of protein sources, grains and vegetables, it is easy to get enough folate in the diet. Pregnant women and people who regularly drink alcohol may want to consider increasing their intake with supplements, if doctor recommended.
Are Supplements for the Nervous System Necessary?
Can you get the vitamins that you need for a healthy nervous system from food alone? The typical person is not deficient in any of these nutrients, although levels are often low and mild deficiencies are possible. Factors such as the use of prescription medications, alcohol consumption, age and pregnancy can all increase the need for extra B vitamins. Talk to your doctor about taking supplements if you feel that they may be right for you. A high-quality multi-vitamin or B vitamin complex supplement should be enough to nourish your nerves with the best vitamins for nervous system health.
Disclaimer: The information contained in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact a doctor for advice.
Sources
- University of Maryland Medical Center
- The Journal of Neuroscience
- Balch, Phyllis A. "Prescription for Nutritional Healing." Fourth Edition (Penguin Books, 2006).
Brenna Coleman - Brenna is a freelance writer focusing on natural health and beauty. She has written hundreds of articles, helping readers find ways to ...
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