In This ArticleView AllIn This ArticleThe 6 Top Nutrients for Brain HealthTips for Supporting Your Brain Health
In This ArticleView All
View All
In This Article
The 6 Top Nutrients for Brain Health
Tips for Supporting Your Brain Health
Close
Nutrition is vital for brain health. In fact, the brain is one of the most energy-demanding organs in the body, requiring a steady supply of essential vitamins, minerals and fatty acids to function optimally.There are even certain nutrients that can improve cognitive function, enhance mental clarity and help protect your brain from oxidative stress.
Which nutrients are best for brain health?What foods should you be eating? And what are other ways to support a healthy brain beyond diet? Read on, as registered dietitians answer these questions and more.
1. Omega-3 Fatty Acids
To boost your omega-3 intake, eat fatty fish like salmon, herring and sardines. Not a fish eater? Try plant-based sources like flaxseeds, chia seeds, edamame and walnuts.
What Happens to Your Body When You Take Omega-3s Every Day
2. Choline
Choline may not be making headlines, butmost of us don’t get enoughof this brain-supporting nutrient. “Choline is an essential nutrient as it is a precursor for acetylcholine, a neurotransmitter that plays a large role in memory and mood regulation as well as brain development,” saysErin Palinski-Wade, RD, CDCES, a registered dietitian and author of2-Day Diabetes Diet. “One of the best food sources of choline are eggs, which contain about a quarter of the daily recommended amount in just one large egg.”You can also get choline from beef, chicken, cod and quinoa.
3. Fiber
To reap fiber’s brain health benefits, include more fruits, vegetables, whole grains, beans, nuts and seeds in your meals. To get started, try this7-Day High-Fiber Meal Plan.
4. Vitamin D
“Higher vitamin D levels have been associated with better cognitive function, including stronger memory and slower cognitive decline, which may be partly due to the antioxidant and anti-inflammatory properties of vitamin D that may reduce inflammation and oxidative stress in the brain,” says Palinski-Wade.As important as vitamin D is for brain health, it’s only found in a handful of foods like fortified milk, fatty fish and—to a lesser degree—eggs. If you don’t eat many of these foods, speak to your health care provider to see if a supplement is right for you.
8 Conditions When You Might Need a Vitamin D Supplement, According to Health Experts
5. Probiotics
Your gut and brain may not seem to have much in common, but gut health is closely linked to brain health. Why? “The gut and brain talk continuously throughout the day, so ensuring optimal gut health can help promote brain health,” says Balls. Enter probiotics, beneficial bacteria that are crucial for reducing inflammation and supporting a healthy digestive system.The best sources of these gut- and brain-friendly bacteria are yogurt and kefir. Fermented foods like sauerkraut, kimchi and tempeh contain beneficial bacteria, too.
7 Must-Eat Fermented Foods for a Healthy Gut
6. Polyphenols
The Bottom Line
Maintaining optimal brain health involves a balanced diet rich in nutrients that support cognitive function and protect against decline. The top nutrients for better brain health include omega-3 fatty acids, choline, dietary fiber, vitamin D, probiotics and polyphenols. These nutrients can help improve memory, reduce inflammation, enhance cognitive function and support brain health. In addition to a nutrient-dense diet, lifestyle habits like maintaining a positive mindset, exercising regularly, getting quality sleep and fostering solid social connections can further safeguard cognitive function and mental clarity.
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
Tell us why!
SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Faria-Pereira A, Morais VA.Synapses: The brain’s energy-demanding sites.Int J Mol Sci. 2022;23(7):3627. doi:10.3390/ijms23073627Tardy AL, Pouteau E, Marquez D, Yilmaz C, Scholey A.Vitamins and minerals for energy, fatigue and cognition: A narrative review of the biochemical and clinical evidence.Nutrients. 2020;12(1):228. doi:10.3390/nu12010228Krupa KN, Fritz K, Parmar M.Omega-3 Fatty Acids. In:StatPearls. StatPearls Publishing; 2024.U.S. Department of Agriculture. FoodData Central.Egg, whole, raw, fresh.Yamagishi K, Maruyama K, Ikeda A, et al.Dietary fiber intake and risk of incident disabling dementia: the Circulatory Risk in Communities Study.Nutr Neurosci. 2023;26(2):148-155. doi:10.1080/1028415X.2022.2027592Fekete M, Lehoczki A, Major D, et al.Exploring the influence of gut-brain axis modulation on cognitive health: A comprehensive review of prebiotics, probiotics, and symbiotics.Nutrients. 2024;16(6):789. Published 2024 Mar 10. doi:10.3390/nu16060789Anjum I, Jaffery SS, Fayyaz M, Samoo Z, Anjum S.The role of vitamin D in brain health: A mini literature review.Cureus. 2018;10(7):e2960. doi:10.7759/cureus.2960Sabit H, Kassab A, Alaa D, et al.The effect of probiotic supplementation on the gut-brain axis in psychiatric patients.Curr Issues Mol Biol. 2023;45(5):4080-4099. doi:10.3390/cimb45050260Albadrani HM, Chauhan P, Ashique S, et al.Mechanistic insights into the potential role of dietary polyphenols and their nanoformulation in the management of Alzheimer’s disease.Biomed Pharmacother. 2024;174:116376. doi:10.1016/j.biopha.2024.116376Mintzer J, Donovan KA, Kindy AZ, et al.Lifestyle choices and brain health.Front Med. 2019;6:204. doi:10.3389/fmed.2019.00204Wang S, Liu HY, Cheng YC, Su CH.Exercise dosage in reducing the risk of dementia development: Mode, duration, and intensity-A narrative review.Int J Environ Res Public Health. 2021;18(24):13331. doi:10.3390/ijerph182413331U.S. Department of Health and Human Services.Physical Activity Guidelines for Americans, 2nd edition.Khan MA, Al-Jahdali H.The consequences of sleep deprivation on cognitive performance.Neurosciences (Riyadh). 2023;28(2):91-99. doi:10.17712/nsj.2023.2.20220108
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Faria-Pereira A, Morais VA.Synapses: The brain’s energy-demanding sites.Int J Mol Sci. 2022;23(7):3627. doi:10.3390/ijms23073627Tardy AL, Pouteau E, Marquez D, Yilmaz C, Scholey A.Vitamins and minerals for energy, fatigue and cognition: A narrative review of the biochemical and clinical evidence.Nutrients. 2020;12(1):228. doi:10.3390/nu12010228Krupa KN, Fritz K, Parmar M.Omega-3 Fatty Acids. In:StatPearls. StatPearls Publishing; 2024.U.S. Department of Agriculture. FoodData Central.Egg, whole, raw, fresh.Yamagishi K, Maruyama K, Ikeda A, et al.Dietary fiber intake and risk of incident disabling dementia: the Circulatory Risk in Communities Study.Nutr Neurosci. 2023;26(2):148-155. doi:10.1080/1028415X.2022.2027592Fekete M, Lehoczki A, Major D, et al.Exploring the influence of gut-brain axis modulation on cognitive health: A comprehensive review of prebiotics, probiotics, and symbiotics.Nutrients. 2024;16(6):789. Published 2024 Mar 10. doi:10.3390/nu16060789Anjum I, Jaffery SS, Fayyaz M, Samoo Z, Anjum S.The role of vitamin D in brain health: A mini literature review.Cureus. 2018;10(7):e2960. doi:10.7759/cureus.2960Sabit H, Kassab A, Alaa D, et al.The effect of probiotic supplementation on the gut-brain axis in psychiatric patients.Curr Issues Mol Biol. 2023;45(5):4080-4099. doi:10.3390/cimb45050260Albadrani HM, Chauhan P, Ashique S, et al.Mechanistic insights into the potential role of dietary polyphenols and their nanoformulation in the management of Alzheimer’s disease.Biomed Pharmacother. 2024;174:116376. doi:10.1016/j.biopha.2024.116376Mintzer J, Donovan KA, Kindy AZ, et al.Lifestyle choices and brain health.Front Med. 2019;6:204. doi:10.3389/fmed.2019.00204Wang S, Liu HY, Cheng YC, Su CH.Exercise dosage in reducing the risk of dementia development: Mode, duration, and intensity-A narrative review.Int J Environ Res Public Health. 2021;18(24):13331. doi:10.3390/ijerph182413331U.S. Department of Health and Human Services.Physical Activity Guidelines for Americans, 2nd edition.Khan MA, Al-Jahdali H.The consequences of sleep deprivation on cognitive performance.Neurosciences (Riyadh). 2023;28(2):91-99. doi:10.17712/nsj.2023.2.20220108
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Faria-Pereira A, Morais VA.Synapses: The brain’s energy-demanding sites.Int J Mol Sci. 2022;23(7):3627. doi:10.3390/ijms23073627Tardy AL, Pouteau E, Marquez D, Yilmaz C, Scholey A.Vitamins and minerals for energy, fatigue and cognition: A narrative review of the biochemical and clinical evidence.Nutrients. 2020;12(1):228. doi:10.3390/nu12010228Krupa KN, Fritz K, Parmar M.Omega-3 Fatty Acids. In:StatPearls. StatPearls Publishing; 2024.U.S. Department of Agriculture. FoodData Central.Egg, whole, raw, fresh.Yamagishi K, Maruyama K, Ikeda A, et al.Dietary fiber intake and risk of incident disabling dementia: the Circulatory Risk in Communities Study.Nutr Neurosci. 2023;26(2):148-155. doi:10.1080/1028415X.2022.2027592Fekete M, Lehoczki A, Major D, et al.Exploring the influence of gut-brain axis modulation on cognitive health: A comprehensive review of prebiotics, probiotics, and symbiotics.Nutrients. 2024;16(6):789. Published 2024 Mar 10. doi:10.3390/nu16060789Anjum I, Jaffery SS, Fayyaz M, Samoo Z, Anjum S.The role of vitamin D in brain health: A mini literature review.Cureus. 2018;10(7):e2960. doi:10.7759/cureus.2960Sabit H, Kassab A, Alaa D, et al.The effect of probiotic supplementation on the gut-brain axis in psychiatric patients.Curr Issues Mol Biol. 2023;45(5):4080-4099. doi:10.3390/cimb45050260Albadrani HM, Chauhan P, Ashique S, et al.Mechanistic insights into the potential role of dietary polyphenols and their nanoformulation in the management of Alzheimer’s disease.Biomed Pharmacother. 2024;174:116376. doi:10.1016/j.biopha.2024.116376Mintzer J, Donovan KA, Kindy AZ, et al.Lifestyle choices and brain health.Front Med. 2019;6:204. doi:10.3389/fmed.2019.00204Wang S, Liu HY, Cheng YC, Su CH.Exercise dosage in reducing the risk of dementia development: Mode, duration, and intensity-A narrative review.Int J Environ Res Public Health. 2021;18(24):13331. doi:10.3390/ijerph182413331U.S. Department of Health and Human Services.Physical Activity Guidelines for Americans, 2nd edition.Khan MA, Al-Jahdali H.The consequences of sleep deprivation on cognitive performance.Neurosciences (Riyadh). 2023;28(2):91-99. doi:10.17712/nsj.2023.2.20220108
Faria-Pereira A, Morais VA.Synapses: The brain’s energy-demanding sites.Int J Mol Sci. 2022;23(7):3627. doi:10.3390/ijms23073627
Tardy AL, Pouteau E, Marquez D, Yilmaz C, Scholey A.Vitamins and minerals for energy, fatigue and cognition: A narrative review of the biochemical and clinical evidence.Nutrients. 2020;12(1):228. doi:10.3390/nu12010228
Krupa KN, Fritz K, Parmar M.Omega-3 Fatty Acids. In:StatPearls. StatPearls Publishing; 2024.
U.S. Department of Agriculture. FoodData Central.Egg, whole, raw, fresh.
Yamagishi K, Maruyama K, Ikeda A, et al.Dietary fiber intake and risk of incident disabling dementia: the Circulatory Risk in Communities Study.Nutr Neurosci. 2023;26(2):148-155. doi:10.1080/1028415X.2022.2027592
Fekete M, Lehoczki A, Major D, et al.Exploring the influence of gut-brain axis modulation on cognitive health: A comprehensive review of prebiotics, probiotics, and symbiotics.Nutrients. 2024;16(6):789. Published 2024 Mar 10. doi:10.3390/nu16060789
Anjum I, Jaffery SS, Fayyaz M, Samoo Z, Anjum S.The role of vitamin D in brain health: A mini literature review.Cureus. 2018;10(7):e2960. doi:10.7759/cureus.2960
Sabit H, Kassab A, Alaa D, et al.The effect of probiotic supplementation on the gut-brain axis in psychiatric patients.Curr Issues Mol Biol. 2023;45(5):4080-4099. doi:10.3390/cimb45050260
Albadrani HM, Chauhan P, Ashique S, et al.Mechanistic insights into the potential role of dietary polyphenols and their nanoformulation in the management of Alzheimer’s disease.Biomed Pharmacother. 2024;174:116376. doi:10.1016/j.biopha.2024.116376
Mintzer J, Donovan KA, Kindy AZ, et al.Lifestyle choices and brain health.Front Med. 2019;6:204. doi:10.3389/fmed.2019.00204
Wang S, Liu HY, Cheng YC, Su CH.Exercise dosage in reducing the risk of dementia development: Mode, duration, and intensity-A narrative review.Int J Environ Res Public Health. 2021;18(24):13331. doi:10.3390/ijerph182413331
U.S. Department of Health and Human Services.Physical Activity Guidelines for Americans, 2nd edition.
Khan MA, Al-Jahdali H.The consequences of sleep deprivation on cognitive performance.Neurosciences (Riyadh). 2023;28(2):91-99. doi:10.17712/nsj.2023.2.20220108
