Your nutrition plays an important part in keeping your brain healthy as you age. Eating a variety of meals is essential for acquiring the vitamins and minerals your brain requires to function optimally.
“A large body of literature has found that certain nutrients, flavonoids, unsaturated fats, and omega-3 fatty acids are associated with slower cognitive decline and a lower risk of dementia,” says Puja Agarwal, Ph.D., a nutritional epidemiologist and assistant professor of internal medicine at Rush Medical College in Chicago.
The greatest method to receive those nutrients is to eat complete meals. Supplements for brain health are less effective, but they may be useful in some conditions (more on that later). When you consume a well-balanced diet, the combination of vitamins, minerals, healthy fats (and other nutrients) helps your body absorb the resources it requires.
“Food and nutrition may undoubtedly assist sustain good brain function and may even be able to halt age-related decrease in brain function,” says functional dietitian Robin Foroutan, M.S., R.D.N. “We all want our brains to age well, so this is fantastic news.”
So, which vitamins are beneficial to brain health? And where can you get them in foods? Experts explain all you need to know beforehand.
Omega-3 fatty acids
If you’ve ever wondered why fatty fish like salmon and tuna are generally recommended as part of a balanced diet, here’s one explanation: They are high in omega-3 fatty acids, a form of unsaturated fat that has anti-inflammatory properties in the brain and is a component of cell membranes in the brain.
Omega-3 fatty acids have also been associated to decreased amounts of beta-amyloid, a kind of protein seen in Alzheimer’s patients’ brains. “Omega-3 fatty acids easily cross the blood-brain barrier and are necessary for the formation and function of the brain,” Dr. Agarwal adds.
According to Foroutan, some evidence suggests that large dosages of omega-3 fatty acids following a concussion or other traumatic brain injury may have long-term protective effects.
Where to get it: In addition to fatty fish, healthy sources of omega-3s include nuts and seeds, as well as some fortified foods like eggs and yogurt. If you don’t consume seafood on a regular basis, consult with your doctor about taking an omega-3 supplement if bloodwork shows you’re lacking, says Mirella Daz-Santos, P.h.D., an assistant professor at UCLA’s Department of Neurology and Women’s Alzheimer’s Movement partner.
Vitamin E
This vitamin acts as an antioxidant in the body, protecting cells from oxidative stress, a sort of damage produced by free radicals (unstable molecules in the body), even in Alzheimer’s patients’ brains. The brain is especially vulnerable to oxidative stress, which worsens with age and is a primary factor to cognitive loss.
According to Foroutan, vitamin E is also anti-inflammatory, which helps to keep DNA intact and reproducing correctly while preserving the integrity of healthy brain cell membranes.
Vitamin E is present in dark leafy greens, avocado, red bell pepper, asparagus, mango, pumpkin, nuts and seeds.
B Vitamins
Focus on the three B’s for brain health: vitamins B6, B12, and B9 (folate). “These three types of B vitamins are required for regular brain functioning,” explains Dr. Agarwal, “and any deficit may raise the risk of memory loss and other forms of cognitive decline.”
The reason for this is because these vitamins aid in the development of neurotransmitters, or brain chemicals that convey messages between the brain and the body.
Taking a pill to boost your B12 levels may also aid with memory loss as you age, as it is a frequent dietary shortfall in elderly individuals, according to Daz-Santos.
Where to look for them: Beans are an excellent source of B vitamins in general. Bananas, oranges, papaya, cantaloupe, tuna, salmon, chicken, and dark leafy greens contain B6. Broccoli, greens, healthy grains, eggs, peanuts, and sunflower seeds are high in folate.
Vitamin B12 is only found in animal and fish products; for vegans and vegetarians, nutritional yeast is a useful source. People who follow a plant-based diet are at a far higher risk of developing a real B12 deficiency, so see your doctor or a nutritionist about if a B12 supplement is good for you.
Vitamin C
This antioxidant is well-known for its immune-boosting properties, but vitamin C and other flavonoids also benefit the brain, possibly by reducing brain-damaging inflammation.
In one study, Rush University researchers including Dr. Agarwal found that persons who ate vitamin C-rich strawberries at least once a week were less likely to acquire Alzheimer’s disease during a nearly 20-year period.
Where to get it: Kiwi, red and green bell peppers, citrus, berries, broccoli, cauliflower, Brussels sprouts, and tomatoes are high in vitamin C.
Supplements for mental health
Overall, there’s a lot of mixed research and feeling among experts when it comes to taking supplements for brain health. Most experts agree it’s always better to spend your money on nutritious foods, but there are exceptions.
Díaz-Santos says that if you’re someone with an allergy or aversion to a large food group (like seafood or dairy) or your doctor found a deficiency during a blood panel, you may want to consider taking a dietary supplement. Otherwise, a well-rounded diet for the average person should be enough.
“In general, supplements aren’t generally effective for brain health unless you have a shortfall in particular nutrients, which happens but is unusual,” concurs Gill Livingston, M.D., a psychiatry professor at University College London whose research focuses on dementia prevention, intervention, and treatment.
If you decide to take a supplement for brain health, Foroutan recommends consulting with a medical or nutrition practitioner who is knowledgeable about supplements. Many of these products have contradictory research or flashy advertising that makes claims that the pill cannot meet, and supplements are not regulated by the Food and Drug Administration.
If your doctor or a dietician believes that a supplement is appropriate for you, there are several high-quality choices available. Look for a sign of approval from a third-party certification organization, such as Consumer Lab, NSF International, or the US Pharmacopeial Convention (USP), which indicates that the product has been evaluated for quality, purity, and efficacy, as well as that it includes the components stated.
If you do decide to use brain-boosting vitamins, Foroutan recommends a few areas to look into.
- Supplements that increase blood flow (like Gingko Biloba).
- Nutrients that help the brain’s building components (like Omega-3 fatty acids).
- Nutrients that aid the body in the production of neurotransmitters (like L-theanine).
- Longevity foods that assist lower the risk of age-related cognitive decline (like B vitamins and vitamin C, D, A, E, and K).
Aside from the previously listed supplement versions of the minerals for brain health, a few typical supplements for brain health include:
L-theanine
This amino acid helps to relax neurotransmitters, which is beneficial for mood and stress management. Because stress has a detrimental influence on brain functioning, Foroutan believes that this, together with mindfulness approaches, can help reduce stress levels. According to other study, the supplement may boost cognitive performance.
L-carnitine
According to Foroutan, research is divided, although the mitochondrial nutrient is known to improve cognition and neurotransmitter function.
Mushrooms
According to Foroutan, some study indicates that specific mushrooms, including as Lion’s Maine, Reishi, and Chaga, have been linked to brain health. These supplements are supposed to protect the brain against neurodegeneration and inflammation while also improving attention, concentration, mood, memory, and cognition.
Ginkgo Biloba
This amusing-sounding substance has been proved to boost memory, and Foroutan adds that it promotes good blood flow to the brain, which provides other health benefits.
Nootropics
Nootropics, sometimes known as “smart pills,” are supposed to improve mood, creativity, brainpower, vitality, and attention. Because there is no one element that defines a supplement as a nootropic other than offering brain-boosting advantages, Foroutan believes that only certain types can aid, depending on the contents.
Bacopa
Foroutan enjoys this brain health vitamin since it promotes attention and focus.
In conclusion
Focus on consuming nutritious foods to keep your mind sharp. Remember that diet is only one element of the problem. Other healthy lifestyle choices, such as regular exercise, getting adequate sleep, and being socially active, will go a long way toward boosting cognitive function and lowering your risk of Alzheimer’s and dementia.
Daz-Santos adds that you should constantly pay attention to your body and, if you see anything out of the ordinary, bring it up to your healthcare professional and advocate for yourself.