Hardly any vitamin is as essential for our brain as vitamin B. But what effect do the vitamins of the vitamin B complex have on our brain, and what happens if we have a B vitamin deficiency?
Table of contents
1. The Vitamin B Complex - The Underestimated Vitamin Group
Most people think of ginkgo biloba, ginseng, or guarana when talking about brain-healthy nutrition. They don't realize that the vitamins of the vitamin B complex are much more important for healthy brain function .
If the brain suffers from a deficiency of B vitamins, this can manifest itself in a series of mental and cognitive symptoms , such as mental exhaustion, fatigue, lack of concentration and poor memory.
Since the body cannot store most B vitamins , they must be consumed regularly and in sufficient quantities through our diet. But what exactly are B vitamins for? And how can we be sure we always have enough?
Especially in recent years, we've been hearing more and more about B vitamins and how important they are for the body and mind . But have you ever wondered why this is so? B vitamins are neurotrophic vitamins , as they are necessary for nerve, energy, and brain metabolism .
Therefore, they are commonly referred to as nerve or energy vitamins and contribute to the normal functioning of your brain . They include eight water-soluble substances from various classes of substances. What they all have in common is that they function as coenzymes, i.e., they control the properties of enzymes .
The B vitamins include: B1 ( thiamin ), B2 ( roboflavin ), B3 ( niacin ), B5 ( pantothenic acid ), B6 ( pyridoxine ), B7 ( biotin ), B9 ( folic acid ), and B12 ( cobalamin ). The numbering is no longer consecutive, as the vitamin character of some "B vitamins" could not be confirmed, and they were therefore removed from the nomenclature.
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2. What are B vitamins?
The so-called vitamin B complex consists of at least 10 vitamins , of which vitamins B1, B6, folic acid (B9) and vitamin B12 are particularly important for brain health.
They are often simplistically referred to in the lay media as "happiness vitamins," "anti-stress vitamins," or simply "brain vitamins" because they work together for a healthy brain.
Above all, these vitamins are crucial for the formation of the neurotransmitters serotonin and dopamine . These messenger substances perform important functions in the brain:
- Serotonin is also called the happiness hormone because it gives us a feeling of serenity, inner peace, and contentment. This is important, for example, for concentrated learning.
- The human brain needs dopamine for many functions, including attention and learning. Dopamine, in turn, produces noradrenaline, which is responsible for controlling attention and alertness.
3. What are the effects of a vitamin B deficiency?
If we lack B vitamins, problems are inevitable. Your brain can no longer function normally. This includes difficulty concentrating, poor mental performance, and memory loss.
This is true even before a true vitamin B deficiency can be detected in the blood. Possible causes of an insufficient vitamin B supply or a vitamin B deficiency include stress , an unhealthy or unbalanced diet , intense physical exertion , or certain medications .
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4. What B vitamins are there?
The B vitamins help metabolize fats, proteins , and carbohydrates to produce energy. For example, vitamin B1 helps convert sugar into ATP (adenosine triphosphate)—the energy substrate of cells.
If the vitamin is missing, this deficiency is particularly noticeable in tissues that are heavily dependent on glucose (grape sugar), such as the brain, nerves and muscles.
The consequences are exhaustion, fatigue, mental sluggishness, and irritability. But the happiness hormone serotonin and the neurotransmitter acetylcholine are also linked to the first of the B vitamins, among others.
Vitamin B2
Vitamin B2 also helps in the production of the fuel ATP, which all energy-dependent processes in our body require. Furthermore, B2 helps in the production of red blood cells, which in turn transport oxygen and keep the body's cells functioning efficiently.
Vitamins B3 and B5
Vitamins B3 and B5 are also involved in ATP metabolism. Vitamin B3 regulates energy metabolism in the cellular power plants (mitochondria) and blood sugar utilization. Vitamin B5 is required for the production of the neurotransmitters acetylcholine and taurine, as well as the hormone melatonin.
The latter regulates the day-night rhythm and initiates the deep sleep phase. Restful sleep is important for, among other things, a good memory. Melatonin also affects the hippocampus—the brain area important for learning and memory.
Vitamin B6
Vitamin B6 is essential for amino acid metabolism, involved in the production of neurotransmitters such as serotonin, and in the immune system. Serotonin not only makes you happy but also promotes calm and balance.
A deficiency in B6 is therefore also noticeable through mood swings, difficulty concentrating, insomnia and irritability.
Vitamin B7
Biotin, or vitamin B7, is primarily known as a skin, hair, and nail vitamin. However, it also plays a crucial role in the synthesis of glucose from non-carbohydrate sources. Our brain can only survive on this simple sugar and has a huge appetite for it.
Although it only accounts for 2% of body mass, it consumes about two-thirds of the daily carbohydrate intake (about 130 grams).
Vitamin B9
Vitamin B9, or folic acid, is necessary for cell division and growth. Together with vitamin B12, it helps produce neurotransmitters such as serotonin and adrenaline, as well as hormones such as melatonin.
Vitamins B6, B12 and folic acid are also responsible for the formation of the important myelin sheath around the nerve fibers, which is lost in the neurological disease myasthenia gravis.
5. How B vitamins work
So how exactly do the vitamins work? The EU has evaluated numerous studies on this topic as part of its health claims. Based on available studies, the European Food Safety Authority (EFSA) considers the following effects of B vitamins to be proven:
Thiamine (vitamin B1) contributes to the normal and proper functioning of the nervous system and normal psychological functions. Thiamine is found in whole grain cereals, wheat germ, peas, pork, yeast, oatmeal, liver, and brown rice, among other foods.
Vitamin B2 also contributes to the normal function of the nervous system, protects cells from oxidative stress, and prevents tiredness and fatigue. It is found in dairy products, meat, whole grains, cheese, eggs, liver, sea fish, and green leafy vegetables.
Niacin (vitamin B3) not only supports our mental functions and the normal functioning of the nervous system, but also contributes to the reduction of tiredness and fatigue. It can be obtained from brewer's yeast, peanuts, legumes, liver, poultry, fish, and lean meat.
Pantothenic acid (vitamin B5) contributes to normal mental performance and the reduction of tiredness and fatigue. It is found in wheat germ, sunflower seeds, liver, asparagus, crab, and meat, among other foods.
In addition to energy-yielding metabolism, vitamin B6 supports normal nervous system function and normal psychological functions. It is found primarily in bananas, whole grain products, yeast, liver, green beans, potatoes, cauliflower, and carrots.
According to the EFSA , biotin (vitamin B7) contributes to normal energy-yielding metabolism, normal functioning of the nervous system, and normal psychological functions. It is absorbed through foods such as liver, eggs, avocado, cauliflower, mushrooms, whole grain products, spinach, and milk.
Folic acid (vitamin B9) reduces tiredness and fatigue and supports our normal psychological functions. Our tip: Regularly consuming green vegetables, liver, mushrooms, avocados, or wheat germ will provide your body with sufficient amounts of this vitamin.
Vitamin B12 reduces tiredness and fatigue and contributes to the normal functioning of our nervous system and normal psychological functions. It is found in liver, milk, egg yolk, fish, oysters, and brewer's yeast.
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6. How do we get enough B vitamins?
The best sources of vitamin B among foods are animal products , especially meat. Folic acid is also found in green vegetables, legumes, and eggs. Vitamin B6 is found primarily in fish, poultry, bananas, carrots, spinach, peas, and potatoes, all of which are types of BRAIN FOOD.
Vitamin B12 is found in all animal products, including meat, fish, eggs, and dairy products. You can find out more about BRAINFOOD and how to optimally absorb these vitamins in our BRAINFOOD article .
Learn more about BRAINFOOD
When does a dietary supplement make sense?
As mentioned above, B-complex vitamins are also known as "anti-stress vitamins" or "brain vitamins." So, if you're under severe stress, a supplement can replenish what stress has stripped your brain of.
A dietary supplement with B vitamins can also be recommended for younger people with increased nutrient requirements during development , for older people and for pure vegetarians or vegans.
Many athletes and stressed people therefore increase their vitamin B intake during training or stressful periods. Are you one of these people? Then we recommend our Mood product.
BRAINEFFECT HACK: Our MOOD capsules contain, among other things, the B-complex vitamins the brain relies on in a physiologically appropriate concentration. The intelligent nutrient mix also includes B5 for mental performance, iron and zinc for cognitive function, and B12 for the nervous system.
7. Buy vitamin B complex
Buy vitamin B complex for the brain
If you're not eating as healthily as you should, or you're exercising excessively, or you're under stress, a vitamin B complex is the right choice. Especially if you don't have much time to eat perfectly every day.
Many athletes therefore rely on vitamin B complexes, especially during competition. This vitamin B complex includes vitamins B1, B2, B3, B5, B6, B12, biotin, and folic acid.
Dietary supplements can provide your body with the important nutrients you need to maintain your health during stressful periods.
What should you pay attention to when buying?
Although experts consider taking vitamin B complex to be safe, you should always stick to the appropriate intake. When purchasing, you can choose whether you want B-50 or B-100 supplements.
B-50 supplements contain at least 50 micrograms of vitamin B12 and 400 micrograms of folic acid. B-100 supplements contain twice that amount of vitamin B12.
As with other supplements, the same applies to vitamin B: the best source is always a natural diet. However, supplementation can be helpful for maintaining overall health, strengthening the immune system, and maintaining mental performance, especially during periods when you're really looking to get going.
8. Conclusion
A sufficient supply of all B vitamins is important for your mental and physical performance. A deficiency often manifests itself in fatigue, poor concentration, and impaired memory. You can find particularly high levels of B vitamins in animal foods.
