B vitamin micronutrients are best taken in combination because they work synergistically, meaning some “work” together to support each other’s beneficial qualities and effects.
Publika.az Irina Popkova, scientific editor of “Biogena”, certified nutritionist, health expert, informed about this to Gazeta.ru.
“For example, vitamin B1 combined with vitamin B6 has a positive effect on the nervous system.
Another important ingredient is Lecithin. Together with B vitamins, which help brain tissue to absorb oxygen, lecithin protects the integrity of cell membranes, thereby improving the transmission of nerve impulses, which will have a positive effect on concentration and memory parameters.
Coenzyme Q10 supports cognitive function, mental clarity, high concentration, activity and mental performance. This substance can act as a neuroprotector by protecting brain cells from factors that can damage them (stress, smoking, alcohol),” said the expert.
“Also, it has been clinically proven that ginkgo biloba extract significantly improves cerebral blood circulation and improves concentration.
“Magnesium is the main “anti-stress mineral”: it not only supports brain function, but also relieves nervous tension, significantly improves the quality of sleep, makes it easier to fall asleep when difficulties arise,” the nutritionist added.
Paying attention to your diet is important for effective brain function, Popkova said:
“Eating rationally (not skipping meals) and keeping a varied diet is important. For this, you can add colorful vegetables and fruits to your diet, they are rich in vitamins and minerals.
Also foods rich in Omega-3 fatty acids. They help support brain function. Rich sources of omega-3 are fatty fish such as salmon, trout, mackerel, and herring, while plant sources include walnuts and flaxseed oil. For an adult, 100-150 grams of fish twice a week will be enough to maintain the necessary amount of omega-3 in the body. Getting enough sleep is essential for good brain function. The required amount of continuous (night) sleep is 7.5-8 hours daily. Do not neglect this simple, effective and accessible tool for everyone.”
“In order to improve brain function, memory and concentration, it is necessary to provide good oxygen to the cells. This means that walking in the fresh air, active recreation and/or sports will be a plus,” the nutritionist concluded.
Huseyn Ibadli
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