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13 Vitamins Essential for the
Optimized Brain
BY David Tomen Leave a Comment
Have you ever tried a nootropic supplement and been disappointed with the result?
The latest racetam or herbal supplement was supposed to provide better focus and memory. But it was a dud.
At first there is the temptation to blame the supplier for a bad product. Or you may think that nootropic just wasn’t for you.
But chances are the product was pure. And under different circumstances may have worked very well for the benefit you were looking for.
The problem is often a lack of support by simple vitamins and minerals our bodies need every day. Nutrients that are fundamental to our health and how our brain works.
For example, a recommended stack suggests using CDP-Choline or Alpha GPC to provide the acetylcholine your brain needs for a racetamlike Aniracetam to work.
But acetylcholine requires Vitamin B 1 (thiamine) , and Vitamin B 5 (pantothenic acid) for synthesis. And Vitamin C induces the release of acetylcholine from synaptic vesicles on neurons. Which means Vitamin C is required for neuronal signaling transmission.
Aniracetam did not provide the promised benefit because your body did not have an adequate supply of Vitamin B 1 , B 5 and Vitamin C.
Another example, you try tryptophan with the hope of increasing and getting the benefits of more serotonin. But you will not experience the benefit of this nootropic without adequate levels of Vitamin B 6 (P-5-P) which is a cofactor and required for the synthesis of serotonin.
In this post we investigate the vitamins that are essential to a fully optimized brain. And why a quality multivitamin may be the key to getting better results from the nootropic supplements you use daily.
And because of the length of this post, you can find all about the minerals your brain needs for optimal function here – 13 Minerals Essential for the Optimized Brain
Table of Contents
- What are vitamins?
- Why we need a daily multivitamin
- 13 essential vitamins for optimal brain health
- Vitamin A
- Vitamin B1 (Thiamine)
- Vitamin B2 (Riboflavin)
- Vitamin B3 (Niacin)
- Vitamin B5 (Pantothenic Acid)
- Vitamin B6 (Pyridoxine, P-5-P)
- Vitamin B7 (Biotin)
- Vitamin B9 (Folate)
- Vitamin B12 (Cobalamin)
- (^) For the B-Vitamins – How Much Is Enough?
- Vitamin C
- Vitamin D
- Vitamin E
- Vitamin K
- Choosing the Best Multivitamin for Brain Health
What are vitamins?
Vitamins are a group of organic compounds essential for human life but are not synthesized in your body. So, you need to get adequate amounts of all 13 vitamins from your diet, or as a supplement.
We require four fat-soluble vitamins A, D, E and K. And nine water soluble vitamins which include Vitamin C, and the eight B-Vitamins; thiamine (B 1 ), riboflavin (B 2 ), niacin (B 3 ), pantothenic acid (B 5 ), pyridoxine (B 6 ), biotin (B 7 ), folate (B 9 ) and cobalamin (B 12 ).
Although most vitamins in your diet are derived from plants, you often get them from higher up the food chain including meat, dairy and eggs.
Why we need a daily multivitamin
mood. Retinoic acid is involved in neurogenesis , neuroplasticity , cell differentiation, synaptic signaling[iii] and inhibits beta amyloid deposits.
Because Vitamin A is fat-soluble, your body can store excess amounts. And these levels can accumulate. Excess ‘pre-formed’ Vitamin A can be toxic. But excess ‘pro-formed’ Vitamin A (i.e. beta- carotene) does not seem to be a problem.
Too much Vitamin A can result in memory disruption and depression. Too little Vitamin A may result in dementia or Alzheimer’s disease. [iv]
Vitamin A deficiency is not much of a problem in our Western society because one sweet potato for example offers 28,058 IU’s of this vitamin. And ½ cup of raw carrots provides 9,189 IU’s.
Recommended daily dosage of Vitamin A are given in mcg of retinol activity equivalents (RAE). But every multivitamin I’ve come across lists Vitamin A in International Units (IU’s).
And it is close to impossible to translate RAE from IU’s because the translation depends on the source of Vitamin A (i.e. retinol vs beta- carotene).[v]
The bottom-line for Vitamin A – you absolutely require this vitamin for optimal brain health. But unless you do not eat meat, dairy, vegetables or fortified processed foods, it is highly unlikely you are deficient in Vitamin A.
But you have no reason to get stressed if your multivitamin contains 6,000 IU’s of beta-carotene.
Vitamin B 1 (Thiamine)
Vitamin B 1 (Thiamine) was the first B Vitamin to be discovered. Hence, its name Vitamin B 1. You get thiamine from eating beef, brewer’s yeast, legumes (beans, lentils), milk, nuts, oats, oranges, pork, rice, seeds, wheat, whole-grain cereals, and yeast.
Thiamine is directly involved in the citric acid (KREB) cycle that provides adenosine triphosphate (ATP) energy for your mitochondria.
Thiamine also plays a role in maintaining optimal levels of the neurotransmitters glutamate , and gamma–aminobutyric acid (GABA)
. And contributes to the production of the enzyme pyruvate dehydrogenase (PDH) which is essential in making the neurotransmitter acetylcholine.
Even “mild thiamine deficiency” can turn your world upside down. Thiamine supplementation boosts attention, energy, and motivation. And a reduction in brain fog along with increased mental clarity and less anxiety.
Those dealing with fibromyalgia and nerve pain report a significant decrease in pain levels.
Most clinical studies use thiamine doses from 300 up to 1,800 mg per day. The bottom-line is thiamine dosing is completely up to you. No side effects are reported even at higher doses.
Recommended nootropic dosage of Vitamin B 1 (thiamine) is 50 – 100 mg per day.
Or you can use Sulbutiamine , a fat-soluble synthetic version of thiamine which is much more bioavailable. Recommended dosage of Sulbutiamine is up to 1,500 mg per day.
Some pre-formulated nootropic stacks use Benfotiamine which is a fat-soluble synthetic S-acyl derivative of thiamine. It is much more bioavailable than the Thiamine HCI found in many lower quality B- Complex vitamin stacks.[vi] Dosage of Benfotiamine is up to 900 mg per day.
Vitamin B 2 (Riboflavin)
Vitamin B 2 (Riboflavin) – the two flavoprotein coenzymes from riboflavin, FMN (flavin mononucleotide) and FAD (flavin adenine dinucleotide) are essential to most enzyme processes in every one of your cells.[vii]
FAD is required to produce pyridoxic acid from Vitamin B 6 (Pyridoxine) which is the form of B 6 your body can use. And is required to convert Vitamin A (retinol) to retinoic acid that your body can use.
NAD also converts to NADH which is the primary carrier of electrons in the transfer of food from your diet into energy. This energy is stored as adenosine triphosphate (ATP).
ATP provides the fuel for mitochondria in each of your cells. Not enough NADH leads to ATP depletion, which can eventually lead to cell death.[ix]
Niacin boosts the production of Nitric Oxide (NO) which relaxes blood vessels in your brain increasing cerebral blood flow. And niacin acts as an antioxidant helping to eliminate free radicals that can damage brain cells.[x]
Niacin affects cognitive function by stimulating the production of dopamine, norepinephrine and serotonin.[xi] These neurotransmitters are involved in memory, learning, cognition, recall and mood.
Niacin increases Brain Derived Neurotrophic Factor (BDNF) and stimulates growth hormone.[xii]
Niacin naturally occurs in foods like eggs, fish, meat, milk, peanuts, mushrooms, green vegetables, and yeast.
Your body also naturally synthesizes niacin from the amino acid tryptophan you get from food. This synthesis requires Vitamin B 6 , Vitamin B 2 (riboflavin) and an enzyme containing iron.
The recommended daily dose of niacin depends on what you are treating. Anywhere from 44 mg – 4 grams of niacin per day. See the full review of Vitamin D 3 (Niacin) for complete dosage recommendations.
See the main niacin review for prevention of niacin flushing and preferred forms to use to prevent liver toxicity.
Vitamin B 5 (Pantothenic Acid)
Vitamin B 5 (Pantothenic Acid) is essential for the synthesis of acetylcholine (ACh). Adequate levels of ACh can boost focus, memory, learning, and reduce brain fog.
Vitamin B 5 is at the heart of the KREBs cycle and electron transport chain which helps convert nutrients from food into energy which is used to make adenosine triphosphate (ATP). ATP is the fuel source within each of your cells. More energy increases mental clarity, alertness, memory and mood.
As a precursor in the biosynthesis of Coenzyme-A (CoA) , it is involved in the synthesis of the neurotransmitters acetylcholine , epinephrine , and serotonin. Affecting alertness, cognition, memory and mood.
Pantothenic acid is often referred to as the “ anti-stress vitamin ”. Your adrenal glands use CoA (made partly from pantothenic acid) along with cholesterol and Vitamin C to manufacture cortisol and epinephrine. Vitamin B 5 has a reputation for reducing stress, anxiety and depression.
Foods rich in pantothenic acid include animal organs (liver and kidney), fish, shellfish, milk products, eggs, avocados, legumes, mushrooms, and sweet potatoes. Avocados contain the highest amount of pantothenic acid among commonly consumed foods, with one avocado containing about 2 mg.
As a nootropic, Vitamin B 5 is crucial for converting the choline in your nootropic stack into acetylcholine (ACh). Without adequate levels of B 5 you will not experience the benefits of using precursors to ACh like Alpha GPC and CDP-Choline.
The recommended dosage of Vitamin B 5 (Pantothenic Acid) is a one- to-two ratio with a choline supplement. For example, 250 mg of Vitamin B 5 with 500 mg of CDP-Choline.
When choosing a Vitamin B 5 supplement, your basic choice is between Pantethine or Pantothenic Acid. Pantethine is by far the more active choice when it comes to producing CoA. And for stacking with a choline supplement.
Recommended dosage of Vitamin B 5 is up to 1,000 mg per day.
Vitamin B 6 (Pyridoxine, P-5-P)
Biotin influences the use of branched-chain amino acids (BCAAs) in the synthesis and release of serotonin from tryptophan , and tyrosine from phenylalanine .[xvii]
As a coenzyme, Biotin is required for the synthesis fatty acids for energy production in the brain.[xviii] Lack of adequate Biotin can result in fatigue.
Biotin is required for the formation of myelin which protects axons. [xix]Not enough Biotin can result in reduced brain cell signaling and symptoms such as seizures, lack of muscle coordination, learning disabilities, hallucinations, depression and fatigue.[xx]
Biotin is required for white blood cell development which is needed for a healthy immune system and to protect the brain and body from infections.[xxi]
And Biotin plays a critical role in chromosome structure by attaching to histones, the structure DNA wraps around. Some of the recent research shows how Biotin plays a role in gene expression within your brain cells.[xxii]
You body cannot synthesize Biotin, so you must get adequate amounts daily from your diet, intestinal bacteria or as a supplement.
Biotin is found in foods such as organ meats, egg yolks, some dairy products, and some fruits and vegetables.
We do not have a recommended daily dietary allowance for Biotin. So you see varying amounts in multivitamin and B-Complex formulas.
Biotin is non-toxic and safe to take in reasonable doses. But research has recently shown it wise to stop taking Biotin a few days before blood tests.
Because Biotin raises levels of the thyroid hormones T 4 and T 3 and elevates levels of anti-thyrotropin receptor antibodies. Mimicking Grave’s Disease (hyperthyroidism).
If you are using Biotin before having thyroid labs done, the lab results may falsely report you as having Grave’s Disease.[xxiii]
Vitamin B 9 (Folate)
Vitamin B 9 (Folate) functions as a coenzyme in single-carbon transfers in the synthesis of DNA and RNA. And converts homocysteine to methionine which is used in the synthesis of S- Adenosyl-methionine (SAMe).[xxiv]
As a nootropic, folate is also involved in gene expression , amino acid synthesis , myelin synthesis , and is required for the synthesis of the neurotransmitters dopamine , epinephrine , norepinephrine and serot onin.
Folate is used in red blood cell production, helps break down and use proteins, and just about every other process in your body.
Folate deficiency is found in at least a third of those suffering from depression. Folate touches nearly everything happening in your brain.
Green leafy vegetables, or ‘foliage’ are rich sources of folate. And how ‘ folate’ got its name. You can also get folate from citrus fruit juice, legumes, fortified foods and liver.
Many neurohackers, including doctors and other health professionals confuse folate with folic acid. They are NOT the same.
For a detailed explanation of why folate vs folic acid is such a big deal, see my full review of Vitamin B 9 (folate). It covers how your body uses both compounds. And what happens if you have problems with the MTHFR gene.
Folate is critically important for the fully optimized brain. And research shows that folate levels even in the “ normal (RDA) range ” may be inadequate for methyl donation and neurotransmitter synthesis.
Supplementing with folate or a multivitamin with adequate levels of folate may help alleviate depression, improve memory and ward off dementia.
Neurohackers older than 40 and those who have a problem with Vitamin B 12 absorption should use 100 – 400 mcg or 1-4 mg of B 12 per day.
If you test Vitamin B 12 deficient, recommended dosage is 2,000 mcg daily for a week, then 1,000 mcg doses of B 12 once per week for a month. Thereafter, your maintenance dose is 1,000 mcg monthly. [xxvi]
Avoid low quality Vitamin B 12 supplements, and B 12 found in multivitamins or B-Complex formulas, which is called cyanocobalamin. This form of B 12 is not well absorbed and produces a small amount of cyanide in your body ( cyano cobalamin).
Higher quality Vitamin B 12 comes as methylcobalamin or adenosylcobalamin which are the forms of B 12 naturally occurring in your body.
For the B-Vitamins – How Much Is Enough?
The B-vitamins are water-soluble. And any excess you take as a supplement will generally be excreted in your urine.
This means the B-vitamins are safer to take at much higher doses than RDA. But it also means you need to take them every day.
But this advice comes with a caveat …
The upper limit of Vitamin B 9 as folic acid is 1000 μg/day because higher doses of this vitamin can mask symptoms of Vitamin B 12 deficiency.
You shouldn’t be using folic acid in the first place. But even excess levels of folate can mask a Vitamin B 12 deficiency.
The upper limit of Vitamin B 3 (niacin) is set at 35 mg in the USA and Canada. Primarily because doses higher than 35 mg can cause flushing. You will not encounter flushing if you use Inositol hexanicotinate (IH) which is an “extended-release niacin” sold as “Flush Free Niacin”.
And doses of regular niacin (nicotinic acid) above 1,500 mg per day can be toxic to your liver.
The upper limit of Vitamin B 6 (Pyridoxine) is 100 mg per day because higher doses can cause nerve damage (pyridoxine neuropathy). [xxvii]
Vitamin C
Vitamin C (L-ascorbic acid) is a water-soluble nutrient and electron donor critically important for the healthy brain. The active form of Vitamin C is L-ascorbic acid.
Your brain contains more Vitamin C than any other organ in your body. Lack of adequate Vitamin C results in cognitive impairment at any age.[xxviii]
Vitamin C is a powerful antioxidant, and reactive oxygen species (ROS) scavenger. And participates in the recycling of other brain antioxidants including Vitamin E.
Vitamin C induces the expression of brain-derived neurotrophic factor (BDNF) .[xxix] It contributes to myelin formation and brain cell membrane assembly.[xxx]
Vitamin C is a cofactor in the synthesis of norepinephrine from dopamine. It induces the release of acetylcholine (ACh) and norepinephrine from synaptic vesicles on neurons which means Vitamin C is involved in neuronal signaling transmission.
Vitamin C is involved in presynaptic re-uptake of glutamate. And prevents potential neuron damage from excess glutamate at NMDA receptors.
Vitamin C is well-known for its contribution to collagen formation. And is a primary component of the basal membrane in blood vessels contributing to cerebral circulation.
Supplementing with Vitamin C improves mood, lowers anxiety, reduces fatigue and helps combat depression.
You get some Vitamin D from foods like fatty fish (tuna, salmon, and mackerel), beef liver, cheese, egg yolks, and mushrooms. Some foods in the USA are fortified with Vitamin D. It’s added to breakfast cereals, soy beverages, yogurt and margarine. Check the nutrition fact panel on the food label.
The Institute of Medicine recommends 4,000 IU per day for Vitamin D 3. Vitamin D is fat-soluble. So, make sure you take it with a meal containing healthy fats. Or a tablespoon of extra-virgin coconut or olive oil.
To achieve optimal blood levels and for specific dosage recommendations, see Vitamin D dosage notes here.
Vitamin E
Vitamin E includes a group of eight structurally-related, fat-soluble, chain-breaking antioxidants: four tocopherols and four tocotrienols: α (alpha), β (beta), γ (gamma) and δ (delta).
α-Tocopherol is the most abundant and bioavailable antioxidant form of vitamin E in human cells. And the form of Vitamin that has received the most research.[xxxv]
But recent research from Karolinska Institute of Stockholm shows that all forms of Vitamin E play a role in brain health. The meta- analysis found that cognitive impairment was lowest in those with the highest levels of tocopherols and tocotrienols .[xxxvi]
Another study funded by the National Institute of Health found that d-alpha tocotrienol is 1,000X more potent that d-alpha- tocopherol in protecting brain neurons .[xxxvii]
As a neurohacker, chances are high that you are deficient in Vitamin E. A study showed that Vitamin E supplementation has fallen from 44% in 2002 to about 20% in 2006. And over 90% of Americans are not consuming enough Vitamin E .[xxxviii]
Vitamin E protects cells from damage associated with oxidative stresscaused by free radicals. And even the healthiest brain is highly susceptible to oxidative stress.
High blood levels of Vitamin E have repeatedly been associated with better cognitive performance. And research shows that high levels of a-tocopherol and Vitamin A are found in the blood of centenarians.
Another study of 15,000 women aged around 70 years who used Vitamin E and Vitamin C over the last 20 years had significantly better cognition than those who did not supplement with these vitamins. Taking either of these vitamins on their own showed little evidence of providing better cognition.[xxxix]
Vitamin E is fat-soluble and found in plants, some oils, fruits and wheat germ.
Choosing the right Vitamin E is crucial because using a supplement with only alpha-tocopherol interferes with the absorption of other forms of Vitamin E including the tocopherols and tocotrienol that are needed for cognitive health.[xl]
The vast majority of Vitamin E supplements are synthetic gamma- tocopherol or alpha-tocopherol which are not the type of these isomers found in food. And useless to your body and brain.
Vitamin E can be unsafe when taken in high doses (400 IU or more). Especially if you are dealing with heart disease or diabetes.
One serious side effect of Vitamin E is increased risk of bleeding, especially in the brain.
High levels of Vitamin E increase your risk for heart failure (in diabetics), worse bleeding disorders, increased chance of head, neck and prostate cancer, increased bleeding after surgery, and increased chance of death after a heart attack or stroke.
Your best bet is to consciously get all the isomers of Vitamin E in your diet. If you decide to supplement, recommended daily dose of Vitamin E is less than 400 IU per day.
And look for a Vitamin E supplement that is food-sourced with all 8 isomers if you can find it.
Vitamin K
Choosing the Best Multivitamin for
Brain Health
Most multivitamins contain vitamin and mineral dosages based on the government published ‘Recommended Daily Allowance ’ ( RDA ).
In the USA, the most recent RDA recommendations were published in
- But there is an inherent weakness in the RDA. Because it’s like the ‘authorities’ attempting to create a shirt that would fit 95 out of 100 people.
And consider this …
The minimum RDA of each vitamin and mineral is what the ‘authorities’ considered in 1968 to be the minimum of each nutrient to sustain life. Not necessarily to make you feel great. Just to keep you alive.
For the dedicated biohacker working toward optimal health and cognition, we look at the clinical data and how we feel to determine what we need.
See my post “How to Select the Best Multivitamin for Brain Function ” on what to look for when it comes to quality.
And here’s my review of the multi I use every day called: Performance Lab Whole-Food Multi. It contains all 13 vitamins we covered in this post at dosages that my body and brain need every day.
Use the recommended dosages in this post as a general guide when reading multivitamin labels.
Your body and brain require each of the above 13 vitamins daily for optimal health. Some you will get from a healthy diet; preferably with organic vegetables and fruit, and grass-fed meat products.
The remainder must be supplied by supplementing with the right multivitamin every day. You’ll feel better and your nootropic stack has a more likely chance of providing the benefits you were looking for.
