As we get older, the vitamins and minerals in our body we need to have good mental health start to decline. Studies have shown a Mediterranean diet, rich in healthy fats, olive oil and fish, has a protective effect on brain health and is correlated with a decreased rate of cognitive decline and a lower risk of cognitive impairment.

What we need to maintain good brain health are vitamins B, D, C, magnesium, zinc, coenzyme Q10, but especially the following vitamins;

The following vitamins help with memory and concentration. If you feel brain fog symptoms, these memory problems can be helped with these vitamins;

• Vitamin B-12 is a water soluble vitamin that helps with nerve cells and energy production. You can find it in animal products like beef, liver, fish, and eggs. Vegans and vegetarians may not get the B-12, so probably they will need a supplementation. Many foods, like cereals are fortified with this essential nutrient. Poor memory, dementia, confusion and depression can be a result of deficiency B-12 vitamin.

• Ashwagandha has been used for more than 3,000 years. Part of the traditional ayurveda wellness practice, also Known as ¨Indian Ginseng” the word Ashwagandha means the smell or strength of the horses. This also refers to both its unique smell and ability to increase strength. It is used as nerve tonic, for brain functions and improve memory. Another key feature of ashwagandha is helping to regulate stress in difficult times, it helps in calming the brain.

• Fish Oil – Omega 3 is important as the brain needs omega 3-fatty acids to build cell membranes and support blood flow. Many studies show the impact of fish oil on the brain and dementia. Fish oil contains two types of omega-3 fatty acids (EPA) and (DHA) which are well known for their heart and skin benefits. It has an incredible impact on the brain, improving memory loss and depression.

• Astaxanthin is a natural carotenoid that is found in fish and algae. It helps to fight free radicals because it is a high antioxidant. It could cross the blood-brain barrier. This means it’s a benefit to brain health, and is also an excellent protector against the aging process. Astaxanthin also has anti-inflammatory and anti-fatigue properties

-Patricia Chirino Cabrera (Health & Life Coach)