Daijiworld Media Network – New Delhi

New Delhi, Aug 24: When it comes to brain health, most people have heard about the importance of vitamin B6 and B12. But science is uncovering a bigger picture – the entire B-complex group may hold the key to keeping the brain sharp, energized, and resilient.

From thiamine (B1), which helps convert glucose into brain fuel, to folate (B9), vital for DNA repair and memory, researchers say the eight water-soluble B vitamins work together to support energy production, neurotransmitter formation, and cognitive health.

Well-known neuroscientist Dr Robert W B Love, who studies Alzheimer’s prevention, stresses that a steady intake of B-complex vitamins could even help slow down age-related cognitive decline.

Recent clinical trials, including VITACOG and FACT, show that B-complex supplementation may slow brain shrinkage and improve memory in people at risk. Studies also highlight benefits like improved mood, reduced fatigue, and enhanced mental energy, even for those without deficiencies.

Among them, folate (B9) stands out. A large meta-analysis revealed that higher folate intake was linked to a lower risk of dementia. Other B vitamins like niacin (B3) show promise in protecting brain cells through DNA repair and healthy lipid production.

So how can one get these brain-friendly nutrients naturally? Nutritionists suggest:

• Whole grains and legumes – lentils, chickpeas, whole wheat, kidney beans.
• Leafy greens – spinach, kale, and other greens rich in folate.
• Nuts and seeds – excellent sources of biotin (B7) and pantothenic acid (B5).
• Eggs, dairy, fish, and lean meat – rich in several B vitamins.
• Fortified cereals and nutritional yeast – perfect for plant-based diets.

Practical ways to include them daily are simple – oatmeal with nuts for breakfast, leafy green salads with beans for lunch, or wholegrain pasta with veggies for dinner. Even trail mix with nuts and seeds makes for a brain-boosting snack.

Experts say the brain thrives on variety and balance, and a diet rich in colorful, whole foods ensures a natural dose of all eight B vitamins. Together, they create what one may call the brain’s own “power-up team” – helping us think clearer, stay energized, and feel brighter without relying only on supplements.