We all know how important it is to maintain our physical health through a proper diet full of fruits and vegetables and supplementation with a daily multivitamin. But how often do we consider supplementation to boost our brain power?

Numerous studies have suggested that certain vitamins and minerals may do just that. For instance, B vitamins are especially important for normal brain and nerve function. Namely, folate, a B vitamin found in leafy green veggies and legumes, has proven vital to mood and mental function. Research indicates deficiencies in folate can result in mood changes, depression and even dementia. A decline in cognitive skill and even Alzheimer’s disease are linked in part to lower levels of folate, vitamin B12 and vitamin B6.

As we age, our brains must adapt to accumulating damage from inflammation and oxidative stress. Anti-oxidants like vitamin C and vitamin E combat oxidative stress build up and omega-3 fatty acids reduce inflammation warding off brain aging. Inadequate intake of antioxidants and omega-3’s have resulted in a greater incidence of late-onset dementia.

While it is important to receive adequate intake of these nutrients, it is important to avoid “mega” dosing any vitamin or supplement. Large dose side effects of vitamin E and vitamin C include nausea, vomiting, diarrhea, headaches and blurred vision. It is important to seek a physician’s advice before beginning any supplement regimen as some supplements may interfere with certain medications.

The best possible way to get your vitamins and nutrients will always be a balanced diet that includes lean protein from meat, poultry and fish plus a variety of whole grains, vegetables, fruits, beans and nuts. However busy lifestyles and poor nutritional choices can lead to inadequate nutrient intake. Supplementation of these particular vitamins and minerals can help keep your brain in tip top working order even when you aren’t getting your 5 servings of veggies per day.