How Experts tells about health

Among the B vitamins, B1, B2, B3, B6, B9, and B12 are considered the most effective for brain health.

       Each works to improve the brain's function in different ways, but all of them are important in protecting the brain and keeping it as healthy as possible. Some of these B vitamins are even scientifically proven to reduce the risk of cognitive decline associated with diseases like dementia and neurological disorders.

        Types of B  vitamins           

         Here's  what to know about the different types of B vitamins, and how they impact brain health: 

Vitamin B1 (thiamine):  linked to reduced risk of dementia and improves focus and memory.                

• Vitamin B2 (riboflavin): reduces risk of migraines by decreasing oxidative stress and inflammation in the nerves.            
• Vitamin B3 (niacin): protects brain cells from both stress and injury; prevents general cognitive decline and reduces risk of dementia.                                      
• Vitamin B6 (pyridoxine): helps maintain healthy cellular metabolism, supports the production of amino acids, and maintains nerve and skin health.                    
• Vitamin B9 (folate): produces healthy red blood cells, healthy cell function, and maintains healthy DNA.                                                      
• Vitamin B12:          maintains the health of neurological brain tissue and allows electrical impulses to move along the nerve cell.                               
• Signs of a  B Vitamin Deficiency.                                
• How do you know if you have a B vitamin deficiency? There are a few factors that make you more predisposed or likely to develop a  deficiency (more on that below), but there are also a few signs to be on the lookout for.
•    According to Ojha, brain-specific symptoms of deficiency include:
• Vitamin B6 (pyridoxine) deficiency:  irritability, impaired alertness, cognitive decline and dementia diagnosis.                                         
• Vitamins B9 (folate) and      vitamin B12    deficiency:  behavior changes, general cognitive impairment/decline.
•   Foods With B Vitamins for Better Brain Health. 
•    While supplements can go a long way—particularly for people who may be suffering from a B  vitamin     deficiency—there are also ways to implement more B vitamins into your diet by eating certain foods.
•   Food sources of vitamin B6 include meat (e.g., chicken, pork), fish (e.g., tuna, salmon), legumes (e.g., chickpeas, black beans), leafy greens, enriched cereals, nuts, bananas and potatoes, 
•    Ojha says. "Food sources of folate include liver, leafy vegetables (spinach, kale, lettuce), asparagus, avocado, beets, legumes (lentils, pinto beans), citrus fruits and enriched cereal."
•       Depending on your age, diet and lifestyle, you may consider incorporating B vitamin supplements,      Ohja explains. "For example, as we age, our bodies may have a harder time absorbing Vitamin B12."
•          That's    no speculation—it's backed by science. In fact,  National Health and Nutrition Examination Survey  
•    Data shows a high percentage of adults over 50 do not meet dietary intake for vitamin B6 (41 percent), folate (46 percent) and  vitamin  B12 (24 percent).
•        Another factor that may play a role in B vitamin deficiency is diet. People who eat primarily plant-based may be more susceptible to deficiency.
•    If you are a vegetarian or vegan, you may consider including B12 supplements since many of the food sources high in B12 are meat and dairy products,  Ojha adds.