The older I get, the more compelled I am to care for my brain. As much as I love being physically active, my mental ability is just as valuable. And let’s be honest – both brain and physical health are linked to diet. What we consume matters. If you’re going to stay mentally sharp, your body needs certain nutrients.
Before I tell you what a few of them are, though, let’s talk about supplements…
A quick caveat about supplements…
Supplements can be helpful when used responsibly. Remember that many supplements, particularly proprietary blends, are not FDA-approved and may not have proven health benefits. Beware of any supplement that doesn’t tell you exactly what’s in it and in what amounts. Though vitamins and supplements are over-the-counter, talk to your doctor about whether taking them benefits you.
The best source of any nutrient is from the food we eat. Supplements can’t make up for a lousy diet.
5 Brain-Boosting Nutrients (And Where to Find Them)
#1 – Omega-3 Fatty Acids
Omega-3s may be the most renowned nutrient for improving cognitive function. But what do they actually do for your body?
Omega-3 fatty acids, particularly EPA (eicosapentaenoic acid – say that five times fast!) and DHA (docosahexaenoic acid), are major components of brain cell membranes. They help maintain the flexibility and integrity of these membranes, helping proper signaling between brain cells. Omega-3s also have anti-inflammatory properties that can help reduce inflammation in the brain. Chronic inflammation is linked to cognitive decline and neurological disorders.
Finally, Omega-3s influence the production and function of neurotransmitters, which are chemical messengers that enable communication between brain cells. This regulation of neurotransmitters affects mood, cognition, and behavior.
Where to Find Them:
The richest sources of EPA and DHA are oily fish such as salmon, trout, sardines, mackerel, and herring. Over-the-counter fish oil supplements also work, though the real thing is the best! Vegetarian or vegan? Never fear – there are algae-based supplements rich in DHA. Flax, chia seeds, and walnuts are also excellent sources of omega-3s.
#2 – Antioxidants
Free radicals are unstable molecules that can damage cells, including brain cells. Antioxidants help neutralize these free radicals, preventing them from causing oxidative damage to brain cells. They also promote healthy blood flow, reduce inflammation, and preserve healthy neurotransmitter function.
Where to Find Them:
Luckily for us, antioxidants come from plenty of the foods we eat. Berries are the most common source of antioxidants, as they’re rich in flavonoids and vitamin C. Antioxidants also abound in leafy greens, whole grains, nuts and seeds, and herbs and spices. Even dark chocolate can give an antioxidant boost! Just remember, the darker (higher cacao percentage), the better.
#3 – Magnesium
Magnesium is a great partner to antioxidants; this mineral plays a similar role. Additionally, magnesium improves synaptic plasticity – the ability of brain synapses (connections between neurons) to change and adapt, which is essential for learning, memory, and cognitive function. It can also help regulate calcium levels.
Where to Find It:
Magnesium is found in many of the same foods you’d find antioxidants. Think leafy greens, nuts and seeds, whole grains, and dark chocolate. Bananas and avocados are also good sources of magnesium.
#4 – L-theanine
While there haven’t been extensive studies on the impact of L-theanine on the brain, it’s a promising, helpful amino acid. What it does is calm neurotransmitters. This can help regulate mood and control stress levels. Chronic stress has a profoundly negative effect on brain health, so L-theanine is thought to help in this area.
Where to Find It:
Because there are gaps in research, your best bet for finding L-theanine is in green tea. Not only is it a source of L-theanine, but caffeine and other antioxidants benefit the body in other ways.
#5 – Pre- and Probiotics
Gut health is increasingly linked to brain health by something called the gut-brain axis. Prebiotics are nondigestive fibers that provide a food source for healthy gut bacteria. Probiotics, on the other hand, live “good” bacteria. Both play a role in producing healthy neurotransmitters, reducing inflammation, and managing stress.
Where to Find Them:
Prebiotics are commonly found in onions, garlic, leeks, asparagus, bananas, chicory root, Jerusalem artichokes, and whole grains. Probiotics, on the other hand, are most often found in fermented foods like kombucha, kefir, some Greek yogurts, kimchi, sauerkraut, and certain types of cheese.
Do you have any brain-boosting foods and habits? Share what you do to stay sharp in the comments.