While the effect of vitamin deficiency on one’s brain can be daunting and have serious consequences, the good news is that many of these deficiencies can be addressed with small, practical changes.
Eat a brain-friendly diet: Include foods rich in B12 (like fish, eggs, dairy, or fortified plant-based foods), folate (leafy greens, beans, nuts), and B6 (chickpeas, salmon, chicken).
Get safe sun exposure: Spend 10–20 minutes in sunlight a few times a week, depending on your location and skin tone, to boost vitamin D naturally.
Consider supplements carefully: If you’re at risk (older age, poor diet, limited sun), ask your doctor for blood tests. Supplements can help, but they must be monitored — overdoing fat-soluble vitamins like D or misusing B-supplements can have risks.
Add zinc-rich food or carefully supplement: Meat, beans, nuts, and whole grains are good sources. But avoid high-dose zinc without medical advice.
Regular health check-ups: Ask your doctor to check vitamin B12, folate, and vitamin D levels periodically, especially as you age or if you experience memory problems, mood changes, or low energy.
Practice a healthy lifestyle: Combine proper nutrition with sleep, stress management, and physical activity. These all help your brain absorb and use nutrients more effectively.