The brain and nervous system are responsible for many cognitive functions, including attention, memory, information processing, and higher-level cognitive skills called executive functions. Cognitive impairment, commonly measured by standardized tests, refers to alterations in cognitive performance. A range of changes to cognitive functions often precedes clinical dementia, a neurodegenerative condition characterized by global cognitive decline and a variety of symptoms, such as memory loss and impaired communication, recognition, and judgement.
Vitamin A
β-carotene (beta-carotene), a precursor to Vitamin A in the body, is found in a variety of colorful fruits and vegetables. One study of octogenarians and centenarians found that serum (blood) levels of certain nutrients, including β-carotene, were positively associated with cognition in these populations.
Further, a randomized controlled trial that assessed the effects of long-term β-carotene supplementation in males over 65 years old found that long-term supplementation (an average of 18 years) was associated with a significantly higher global score than in the placebo group. In the study, the global score included measures of general cognition, verbal memory, and category fluency (the ability to list words when given a category).
All Forms of Vitamin B
A systematic review of individuals over 40 years old without dementia found that taking B vitamins, including vitamin B6 (pyridoxine), B9 (folate/folic acid), and vitamin B12 (cobalamin), for at least three months improved episodic memory and global cognition.
Research suggests that for individuals deficient in one or more of the B vitamins, supplementing with a B-complex supplement may be more beneficial for brain health than using isolated vitamin supplements.
Vitamin C
Vitamin C is an essential water-soluble vitamin that must be obtained from dietary sources as it cannot be produced by the body. Research has demonstrated various roles of vitamin C in the brain, which include supporting neurodevelopment, neurotransmitter function, angiogenesis (blood vessel formation), and antioxidant function. Additionally, vitamin C supports regeneration (renewal) of other antioxidants, such as glutathione and vitamin E.
Vitamin E
Also included in the best cognitive vitamins, vitamin E is a group composed of eight natural compounds, including tocopherols and tocotrienols. As a fat-soluble antioxidant, vitamin E protects against the production of reactive oxygen species and may help prevent chronic conditions associated with these damaging free radicals.
Vitamin K
Another fat-soluble vitamin, vitamin K is found in food as phylloquinone (K1) and several menaquinones (forms of K2). In the nervous system, vitamin K helps activate certain proteins involved in the survival of brain cells and supports the synthesis of sphingolipids, a component of the myelin sheath that insulates nerves.
Vitamin K insufficiency has been associated with low behavioral and cognitive performance. Higher levels of phylloquinone have been associated with greater verbal episodic memory, one aspect of memory performance. Additionally, recent studies show that menaquinone-4 (MK-4) may protect against inflammation and oxidative stress, processes that are implicated in neurodegeneration.
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