Although we sometimes think we would rather “turn off our brain” for a day, it never stops working and is constantly expending energy, processing information and managing mood, memory and focus. That’s why it depends on a constant supply of nutrients, including vitamins, to stay sharp and stable. When key vitamins are lacking, mental function declines, which can lead to memory problems, mood swings and an increased risk of cognitive decline.
The good news is that many of these risks can be reduced through diet, sunlight and carefully used supplements. According to various studies, these are the vitamin deficiencies that directly affect brain health.
B vitamins (B12, B9, B6)
Vitamins B12, folate (B9) and B6 are among the most researched nutrients in the field of mental health. They are involved in DNA formation, nerve regeneration and the regulation of homocysteine, a molecule linked to accelerated brain aging. Studies have shown that older adults with higher intakes of vitamins B6 and B12 have better brain volume, and a lack of these vitamins has been linked to cognitive difficulties and depression, especially in people with psychiatric illnesses.
Meta-analyses have also shown that long-term and early intake of these vitamins can slow cognitive decline. However, the results are not always completely consistent, but experts agree that maintaining healthy levels of B vitamins supports brain health, writes the Times of India, quoted by index.hr.
Vitamin D
Vitamin D is best known for its role in strengthening bones, but growing evidence links its deficiency to inflammation in the brain, poor memory and a higher risk of dementia. It also plays a role in neuron growth, neurotransmitter production and immune processes in the brain. When deficient, the brain becomes more vulnerable to stress, mood swings, and cognitive decline.
Zinc and Brain Function
Although not a vitamin, zinc is an essential mineral associated with learning, mood, and mental energy. Zinc deficiency has been linked to learning difficulties, irritability, fatigue, and even depressive symptoms. Zinc supports the functioning of neurotransmitters and the health of neurons, so even small abnormalities can affect mental function.
Omega-3 Fatty Acids
Omega-3 fatty acids, especially DHA, are essential for the structure and function of brain cells. DHA makes up a large part of the membrane of neurons, allowing signal transmission and protecting nerve cells. Research shows that the combination of low levels of B12 and omega-3 fatty acids can increase the risk of cognitive decline, making these nutrients especially important for the brain.
Simple Ways to Reduce Your Risk
Many vitamin deficiencies can be corrected with small changes: a diet rich in B12 (fish, eggs, dairy, or fortified plant-based options), folate (green leafy vegetables, beans, nuts), and B6 (chickpeas, salmon, chicken). Brief exposure to sunlight naturally increases vitamin D levels, and supplements should only be taken under medical supervision, especially since high doses of vitamin D or insufficient intake of B-complex vitamins can be risky.
Zinc can be obtained from meat, beans, nuts, and whole grains, but large doses are not recommended without supervision. Regular checks of vitamin B12, folate, and D help detect deficiencies early, and getting quality sleep, reducing stress, and being physically active further support brain health.
When to See a Doctor
If you are experiencing persistent memory problems, mood swings, or unusual fatigue, it may be worth considering a vitamin test. Vitamin B12 and folate deficiencies can be subtle, but early detection can help prevent long-term problems. It’s also not advisable to take high doses of vitamins on your own – research and consultation with a doctor or dietitian are the best ways to establish a safe and effective supplementation plan.
Illustrative Photo by Matheus Amaral: https://www.pexels.com/photo/fresh-organic-vegetables-at-brazilian-market-35064338/
