VITAMIN NIACIN

Severe deficiency of niacin results in a disease called pellagra. One of the symptoms of this disease is mental deterioration.

RECOMMENDED INTAKE: The recommended intake of thiamine is 1mg daily for most women and between 1.2-1.4mg for most men. Older people who consume lot of alcohol or those who overcook their food or dieters or those who don't eat thiamine rich food need to be most careful of this deficiency.

VITAMIN FOLATE

Folate or folic acid is a member of vitamin B- complex family. Actually Folate preserves the nervous system and also protects against depression. Its Deficiency results in central nervous system abnormalities and depression. Folate is especially concentrated in the fluid of the spinal column which is regarded as the switchboard of the central nervous system as it relays messages between brain and body.

Those using oral contraceptives must be conscious to get enough B6, because that reduces the efficiency of body to use B6.

RECOMMENDED INTAKE: The normal adult RDA for folate is 400mcg/day

VITAMIN CHOLINE

The nutrient choline has an effect on memory. It seems to selectively enhance memory to meet the challenges of tougher learning tasks. Supplemental choline may even prevent memory loss in later life.

RECOMMENDED INTAKE: Choline is a natural food substance. Even large amount intake of choline is safe. People with weak memories need doses between 1 to 10gms. However it should be taken only under the supervision of a qualified doctor. An average intake between 400-900mg of choline per day is required for a healthy person.