Our brain is a vital organ of our body. It works 24 hours, seven times a week. Therefore, it’s important to give extra care of it. We can maintain a healthy brain and good memory through keeping our minds active as well as consuming a healthy diet. There are nutrients that are considered as best vitamins for memory and brain health like B-vitamins, choline, vitamin E and other antioxidant.

The Vitamin B complex works to boost memory function. Some researches shows that Vitamin B9, or Folic acid (known as Folate in natural food sources), is best known for its ability to decrease the amount of homocysteine in the bloodstream. Homocysteine is a harmful amino acid which is toxic to nerve cells. The damaged nerve cells can lead to cognitive decline and memory impairment.

The best food sources of folate or Vitamin B are fortified cereals, green, leafy vegetables, legumes, orange juice and fortified breads. The Recommended Dietary Allowance (RDA) for this nutrient is 400 micrograms of dietary folate equivalents, DFEs a synthetic form of this nutrient are found in supplements and/or fortified foods. Most multivitamin/mineral supplements provide 400mcg folic acid.

Vitamins B6 and B12 are other essential nutrients for better brain function to produce red blood cells that carry oxygen in the system. The RDA for vitamin B6 is 1.3 milligrams (mgs) and the RDA for vitamin B12 is 2.4mcgs. The B-vitamins sources are taken from vitamin supplements, and also by consuming more natural, healthy foods. Good food sources of vitamins B6 and B12 include meat, poultry, fish, eggs, milk, potatoes, some green, leafy vegetables and fortified cereals.

Choline is a conditionally essential nutrient that falls under the vitamin classification. It is produced naturally by our body. Choline is essential for making acetylcholine, a neurotransmitter as the chemical brain messenger necessary for memory. The Recommended Adequate Intake (AI) level for choline for men is 550mg, and for women, 425mg. Milk, eggs, and peanuts are among the food rich in choline.

Thiamin or B2-vitamin is necessary for the synthesis of acetylcholine. Acetylcholine is a neurotransmitter that is a derivative of choline; released at the ends of nerve fibers in the somatic and parasympathetic nervous systems.  The RDA for thiamin is 1.2mg. The foods with excellent sources of thiamin are pork, dried beans, whole-grain and enriched breads and cereals, peanuts and a corn squash.

Vitamins C, E and Vitamin A or beta carotene are all antioxidant nutrients responsible for protecting the brain cells from damage caused by free radicals. Free radicals are toxic, charged molecules naturally found in the bloodstream. Antioxidant vitamins protect brain neurons and basic brain structures from impairment caused by free radical damage. Over time, free radical damage may lead to a decline in memory and other cognitive functions. Additionally, vitamin E may aid memory by improving blood flow to the brain.

The RDA for vitamin C for men is 90mg, and for women, 75mg. The RDA for vitamin E for both men and women is 15mg of the active form of vitamin E, alpha-tocopherol. Antioxidant nutrients are found in a wide variety of plant foods, especially fruits (such as berries and citrus fruits) and vegetables like bell peppers, spinach and sweet potatoes). The foods with Vitamin C and E are wheat germ, fortified cereals and vegetable oils.

To have good and sharp memory, make sure you have sufficient amount of the best vitamins for memory.