Vitamin B12
I read by the time we reach 50 the chances are we’re 40% lacking in vitamin B12. Eating poultry, shellfish and dairy products helps. If you’re low signs could be brain fog, memory loss, tingling or numbness in fingers or toes, feeling constantly tired.
Tips
- I take a multivitamin geared to 50+ this way I know I’m having the recommend intake
- Many vitamins work together, hence the reason I opt for a multivitamin capsule. Must admit mine is fairly large! If capsules are not for you I’m sure powder options are available.
- Speak to your pharmacist for advice
Choline
Choline is an essential nutrient, made in our body. During menopause it is often reduced due to decreasing levels of oestrogen. There are no easy blood tests. I just eat choline rich foods.
tips
- Foods rich in choline are eggs, salmon, broccoli, cauliflower, dairy, chicken, beef, and soy products
- Choline is often included or grouped with B-complex if taken as a supplement
- One egg has approximately 147 mg of choline
MCT oil – (medium chain triglycerides)
I’ve spotted MCT oil in my local pharmacy. A friend pops this super oil in her coffee, tells me it’s helped her focus, a real game changer. I plan to give it a go. It’s known to block a receptor in the brain which causes memory loss.
Zinc
Last on my list is zinc. Zinc is essential and supports many functions, I’m sure you know it helps if you’re suffering hair loss. Low levels often linked to anxiety or low mood. Zinc importantly supports brain health especially the area responsible for memory and cognitive behaviour.
For recommended daily dose, best to speak with your pharmacist.
I’ve mentioned in previous posts, my brain fog experience, both frustrating and a bit frightening if I’m honest. Frightening because of my mum’s illness and other ladies in my family. Thankfully I’m fine, my memory is serving me well again! If you have concerns seek help. Never suffer in silence.
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