Are there vitamins that support brain functions and protect neurons?
Yes, there are! They are called neurotropic vitamins.
What are vitamins?
Vitamins are a group of organic compounds necessary for normal physiological processes. They are not produced endogenously, so they must be isolated from food in small amounts. People need a sufficient amount of 13 vitamins in total: four fat-soluble vitamins (A,D, E, K) and nine water-soluble vitamins that include vitamin C and eight B vitamins: thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), vitamin B6, folate (B9) and vitamin B12 (1). Some of these are also neurotropic vitamins with nootropic effects.
What are neurotropic vitamins?
Neurotropic vitamins are capable of improving brain functions and protect neurons from damage. We can say that they have nootropic effects. There are different substances and compounds that augment the effects of nootropics or smart drugs and even psychedelics, while at the same time serving as a prevention of any undesirable side-effects that these substances may cause. If you take nootropics, smart drugs, or experiment with microdosing psychedelics, supplementing neurotropic vitamins is a great idea. We will have a look at them right away.
Besides choline donors, amino acids, adaptogens, antioxidants, peptides, and neuro minerals, the following common and well-known neurotropic vitamins can protect our neurons more than we may have thought. Some of them are better taken individually, others in a complex with other neurotropic vitamins, as their effects combine and they work synergistically.
Vitamin B1 [thiamin]
A water-soluble vitamin known as thiamin. Its most absorbable form is the fat-soluble benfotiamine, however. Thiamin is a crucial part of about 30 enzymes. It plays an important role in cell energy metabolism and contributes to the structure and functioning of cell membranes, including neurons and neuroglia (2). It is therefore very important to our nervous and cardiovascular systems.
If we happen to have too much of it, the body is intelligent enough to eliminate the excess through urine. Unable to store thiamin, the body gets rid of all that it cannot absorb. Unhealthy lifestyle and diet (a lot of processed foods, refined sugars, and coffee) causes lower thiamine levels. Who needs higher amounts of this vitamin? Mainly people under a lot of stress, both physical and mental, children, women using hormonal contraception, as well as pregnant and breastfeeding women and elderly people.
Studies show that if we take too much vitamin B1, we do not absorb but rather excrete the excessive amount. I suppose nobody wants expensive urine. That is why the recommended daily dose is 30 mg per day. However, if you drink alcohol, the vitamin may not be absorbed properly that day. Vitamin B1 can be found in wholegrain cereals, such as rolled oats, seeds, nuts, potatoes, asparagus, cauliflowers, legumes, meat, and offal (3).
Vitamin B1 deficiency
- reduced concentration, memory problems, melancholy, depression, anxiety, neural function disorder, nervousness, tingling in the extremities, neuroinflammation, swelling
Sufficient vitamin B1
- increases energy, reduces fatigue, improves mood, alleviates pain, serves as prevention of worsening memory, protects neural functions, helps to optimise the nervous system
Effective dosage
- 30 mg per day
Vitamin B2 [riboflavin]
Riboflavin is water-soluble. It has a significant effect on the overall metabolism. The two riboflavin-derived flavoprotein coenzymes, FMN and FAD, are involved in the metabolism of sugars, amino acids, and fats, so they affect enzymatic processes in cells. For example, they are essential to the synthesis and recycling of niacin, folate, and vitamin B6 (4).
Vitamin B2 deficiency
- changes of the skin and mucosas (sores in the corners of the mouth, inflammation of the oral mucosa and tongue), conjunctivitis, cataracts
Sufficient vitamin B2
- normal cell development and growth
Effective dosage
- for adults between 25 and 51: 1.1 mg for women and 1.4 mg for men
- pregnant women: 1.3 mg (from the second trimester), 1.4 mg (from the third trimester) per day
- Recommended daily dose for breastfeeding mothers is also 1.4 mg
B6, B2, and B12 complex available here.
Vitamin B3 [niacin]
The most effective form of vitamin B3 is the water-soluble niacinamide. The famous NMN, the molecule that slows down ageing, is derived from niacin. The recommended effective dosage for this vitamin is 15 mg per day, but if one is suffering from tension, stress, or traumas, the dose can be increased. I once took 500 mg at once, and I can tell you it was a wild ride. Within 10 second I broke out in a rash and looked and felt like a Hell Woman the next several hours. There exists a protocol in the biohacker community where you purposely take a higher dose of niacin and go to a sauna. What follows is a so-called niacin rush or vitamin B3 flush, which causes your blood vessels to open beautifully, increasing blood perfusion, but it is a little uncomfortable. Food sources include liver, poultry, legumes, yeast, peanuts, eggs, and others.
Vitamin B3 deficiency
- Fatigue, dementia, hallucinations, memory loss, skin inflammation, diarrhoea, sleep and mood disorders, depression, loss of appetite
Sufficient vitamin B3
- Increased energy, reduced fatigue and tiredness, improved blood perfusion, normal functioning of the nervous system, prevention of mental diseases
Effective dosage
- 15 mg per day
Here you’ll find the most effective form - pure NMN, the molecule of longevity.
Vitamin B5 [pantothenic acid]
Pantothenic acid is water-soluble and is involved in the synthesis of many neurotransmitters and steroid hormones. This neurotropic vitamin also serves as a substrate for the synthesis of the omnipresent coenzyme A (CoA). Besides its role in oxidative metabolism, CoA contributes to the structure and functioning of brain cells by participating in the synthesis of cholesterol, amino acids, phospholipids, and fatty acids (5).
Vitamin B5 deficiency
- Tiredness and fatigue
Sufficient vitamin B5
- Contributes to normal energy metabolism, the synthesis and metabolism of certain hormones and vitamin D, normal cognitive functions, and reduces the level of tiredness and fatigue
Effective dosage
- 10-20 mg per day, 100 mg in case of health complications
Vitamin B6 [pyridoxal 5-phosphate]
A highly biologically active form is pyridoxal 5-phosphate. The role vitamin B6 plays in the metabolism of amino acids makes it a cofactor limiting the speed of synthesis of such neurotransmitters as dopamine, serotonin, gamma-aminobutyric acid (GABA), noradrenaline, and the hormone melatonin (6).
Vitamin B6 deficiency
- Poor memory and concentration, bad sleep
Sufficient vitamin B6
- Prevention of neural damage, maintaining good memory, motivation, focus, mood, and sleep
Effective dosage
- 1.5 mg per day for healthy women, 2 mg for healthy men, pregnant women may take higher doses of 2 mg per day
B6, B2, and B12 vitamins here.
Vitamin B7 [biotin]
Our brain is especially sensitive to glucose metabolism. Biotin plays a key role in the metabolism of glucose and haemostasis, including the regulation of glucose in the liver, gluconeogenesis (and lipogenesis), insulin receptor transcription, and the pancreatic β-cells function (7).
Vitamin B7 deficiency
- Bad, greyish skin prone to flakiness, bad hair (also greying and balding) and nails, low energy, rash on the face, neurological symptoms (tingling in the extremities)
Sufficient vitamin B7
- Source of energy, reduces tiredness, supports the immune system
Effective dosage
- 10-35 mg per day, adults 30-60 mg per day, but doses can be increased to up to 200 mg a day, according to individual needs. The body excretes what it cannot use.
Vitamin B9 [folic acid] and vitamin B12 [cobalamin]
The functions of these two vitamins are inextricably linked thanks to their complementary roles in the cycles of folate and methionine. Vitamin B12 deficiency leads to a functional folate deficiency as folate is sequestered in the form of methyltetrahydrofolate (8). These two neurotropic vitamins are essential to red blood cell formation, cell and tissue repair, and DNA synthesis. The body can store vitamin B12 in the liver for approximately 3 to 5 years and folic acid for several months, so we may notice symptoms of deficiency only after some time. Vitamin B12 should be taken in the form of methylcobalamin for the highest possible effectiveness.
Vitamin B9 and B12 deficiency
- Vitamin B12 and folic acid deficiency leads to the development of macrocytic anaemia. Fewer, but larger red blood cells (erythrocytes) are produced which means a lowered capacity for oxygen transport. Pregnant women need a higher amount of folic acid for proper growth and development of the baby.
Sufficient B9 and B12
- Source of energy, reduced tiredness, stronger immune system, good mood and good sleep
Effective dosage
- 1-2 mg B12 per day, 400 mg folic acid
Folic acid available here.
B12 in combination with B6 and B2 here.
Vitamin C [ascorbic acid]
Vitamin C is an antioxidant. This means that it helps to neutralise oxygen-derived free radicals which are produced in the body. Every human cell is attacked by thousands of free radicals every day. In case of insufficient protection - also by vitamin C, among others, they would degenerate into cancer cells.
Vitamin C deficiency
- Vitamin C deficiency causes an illness called scurvy. Its symptoms include subcutaneous haemorrhaging and poor healing of even small wounds. Bruises and swelling caused by light injuries, hair loss, loosening and loss of teeth, and joint pain may be symptoms of weakened blood vessels, connective tissues and bones. These also belong to the symptoms of vitamin C deficiency.
Sufficient vitamin C
- Antioxidative and neuroprotective effects, reduces tiredness, supports the immune system and resistance, improves mood and blood circulation, contributes to the prevention of cardiovascular diseases, better production of collagen, adrenal hormones, carnitine, and dopamine, to proper metabolism of bile acids, copper, and iron, and to the protection of the body against heavy metals
Effective dosage
- 90-150 mg per day in healthy individuals. Doses can be increased according to individual needs.
Liposomal form of vitamin C here.
Vitamin D3 [cholecalciferol]
The form we can most effectively absorb is cholecalciferol. It is a very powerful antioxidant with antiinflammatory effects. It contributes to the prevention of neuronal degeneration and protection of cognitive functions. It is important to take this fat-soluble vitamin in combination with vitamin K2. We will speak more of vitamin D3 in other articles and videos because it merits its own portion of attention.
Vitamin D3 deficiency
- A weakened immune system and resistance, tiredness, joint pain
Sufficient vitamin D3
- Enough energy, focus, normal immune system
Effective dosage
- 1,500-2,000 IU per day
Vitamin D3 + K2 here.
In conclusion
If you find it difficult to wrap your head around all these vitamins, we recommend taking this complex that contains a combination of vitamins B2, B6, and B12 with a synergistic effect. There is also vitamin C and ashwagandha. You can take folic acid separately in this form. You can get a year’s worth of vitamins D3 and K2 in liposomal form in this tincture from the Czech brand Trime; 2 drops a day is all it takes. Vitamin C in liposomal form from the same manufacturer can be found here. The most effective form of vitamin B3 is NMN which you will find here.
Bibliography
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/
[2] https://pubmed.ncbi.nlm.nih.gov/18642074/
[3] https://boundlessbook.com/
[4] https://www.ingentaconnect.com/content/ben/cmm/2017/00000017/00000005/art00001
[6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/#B11-nutrients-08-00068
[7] https://pubmed.ncbi.nlm.nih.gov/22462011/
[8] https://pubmed.ncbi.nlm.nih.gov/17052662/
