Nutrition Stop - Vitamins and Minerals

Brainy B Vitamins

B vitamins are essential for brain function. They help make brain chemicals and also lower homocysteine levels which can damage brain cells.
B1, thiamin: in foods like bran and brewer's yeast, it enables the brain to process energy from sugar and proteins.
B2, riboflavin: help maintain the nerve's myelin, a substance that insulates the nerves and aids conduction. Available in eggs, fish, and leafy vegetables.
B3, niacin: needed for the proper activity of the nervous system. Good sources include fish, peanuts, brewer's yeast, and wheat germ.
Pantothenic acid: relative of the Bs, helps the body convert choline in acetylcholine, a neurotransmitter that promotes nerve function. Found in eggs, fish, milk, and whole grains.
B6, pyridoxine: assists in normal function of the nervous system. Obtainable in dark green, leafy vegetables, colored fruits and vegetables and whole grain products.
Folic acid, folate: found in green, leafy vegetables, brewer's yeast and liver; helps synthesize nucleic acids such as RNA and DNA. Women of childbearing age should take a supplement with folate.
B12, cobalimin: is important in DNA function and cell division, and is also necessary for cellular metabolism. Sources include meat, fish, dairy products, and eggs. Vegetarians and older folks should take supplements.