7 Nutrients That May Help Support Brain Health

To keep your head in the game, look for foods with the right stuff

Kim Painter

Updated July 24, 2025

Yuko Yamada/Getty Images

Our brains thrive on a diet rich in seafood, fruits, vegetables, nuts and whole grains. But which vitamins, minerals and other nutrients give such foods their superpowers?

Scientists have identified some strong contenders.

But before you rush off to the supplement aisle to load up on pills and powders, take heed: For most people, “the best way to get your nutrients for brain health is from a healthy diet,” according to a 2019 report from AARP’s Global Council on Brain Health. The council says supplements have not been proven to provide the same benefits. And yet 21 percent of adults 50 and older surveyed by AARP in 2021 said they took supplements for their brains.

While supplements may have a place for people with nutritional deficiencies that are confirmed by testing, it’s usually better to find foods you enjoy among the “hundreds of really delicious brain-healthy foods,” says Nancy Emerson Lombardo, an adjunct research assistant professor of neurology at Boston University School of Medicine.

Research suggests that these are some of the key brain-boosting nutrients found in foods.

1. Vitamin E

Vitamin E is an important antioxidant that can help protect brain cells from damage. In one research review that included 15 studies with more than 50,000 older adults, those consuming high amounts of vitamin E through diet or supplements had significantly lower dementia rates than those with lower intakes. But beware: The researchers, writing in Frontiers in Aging Neuroscience in 2022, noted that high doses of vitamin E supplements can be toxic. Among the risks: serious brain bleeding, especially in people taking blood-thinning medications.

Foods with vitamin E are completely safe, though. To get more vitamin E in your diet, try sunflower and safflower oils; peanuts; almonds; sunflower seeds; and green vegetables, such as spinach and broccoli.

2. Vitamin D

Some studies link memory loss to low vitamin D levels. Adults between the ages of 55 and 69 who were deficient in vitamin D were 25 percent more likely to develop all-cause dementia than those with normal levels, according to a study published in The American Journal of Clinical Nutrition in 2024 that followed 269,229 participants for an average of 14 years.

You can get vitamin D through foods and drinks, such as salmon, tuna, eggs, fortified milk and orange juice — though many people struggle to get enough. Another option — which some scientists support and others discourage, because of skin cancer risks — is boosting vitamin D production with intentional sun exposure (with amounts varying depending on your skin tone, the season and your geographic location). It’s not clear whether taking supplements to fill any remaining gap has brain benefits.

Still, getting your levels checked can be worthwhile. If your levels are low, a supplement might have other benefits, including stronger bones.

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3. Vitamin K

Some evidence suggests vitamin K, best known for promoting blood clotting, may have unexpected powers to support brain health. The vitamin appears to fight inflammation and to play roles in the development and survival of brain cells.

One study of 1,533 adults between the ages of 33 and 59, published in Frontiers in Nutrition in 2024, compared those with diets high in vitamin K to those with a low intake. The researchers focused on a type of protein in the blood that, when found in elevated amounts, can be a warning sign that a person has a higher risk of stroke and dementia. The results showed that people who got plenty of vitamin K had lower levels of the protein. "This could imply that increasing dietary vitamin K might be a viable strategy for neuroprotection, particularly in aging populations," the researchers wrote.

Vitamin K could be one reason that leafy greens, such as kale, spinach, collard greens, turnip greens and broccoli — all good sources of vitamin K — are linked with slower rates of age-related cognitive decline.

Key tip: If you are worried that eating foods high in vitamin K will interfere with your blood-thinning medications, talk to your doctor.

4. Vitamin C

Fruits and vegetables are undeniably good for your brain. And some evidence suggests vitamin C — found in citrus fruits but also potatoes, red peppers and other vegetables — may play a role. Studies have linked vitamin C deficiency to depression and thinking problems. The vitamin helps regulate key chemical messengers in the brain. It’s also an antioxidant, meaning it can limit cell damage.

True vitamin C deficiency, known as scurvy, is rare in the United States, affecting about 6 percent of the population. While that’s lower than in many other countries, the effects on brain health could be significant. In a study of 2,801 adults age 60 and older published in Frontiers in Nutrition in 2025, those with the lowest vitamin C intake performed worse on cognitive tests than people whose diets were highest in the vitamin.

5. Magnesium

Magnesium, a mineral that plays an essential role in communication between nerve cells, has multiple effects on the nervous system. It may help prevent migraines and depression, and some research suggests it might even help slow brain shrinkage with age.

A study that asked 5,775 British adults ages 40 to 73 about their diets and added up the magnesium they got from foods like beans, nuts, seeds, greens and whole grains found larger brain volumes and less inflammation in people who consumed the most magnesium. The results were published in the European Journal of Nutrition in 2024.

6. Omega-3 fatty acids

People who eat plenty of seafood tend to stay mentally clearer with age. The omega-3 fatty acids in seafood may well be responsible for these brain benefits.

Here’s why: Omega-3 fatty acids are found in the membranes that surround the neurons in your brain. These fatty acids also seem to help brain cells connect with one another.

Our bodies don’t make omega-3s, so we need to consume them. They come in three main tongue-twisting types: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). DHA is found in large quantities in the brain, so foods with high levels of DHA, such as salmon, mackerel and herring, may be especially important. EPA also is found in the brain and in seafood. ALA, abundant in flaxseeds, chia seeds, walnuts and canola oil, can be converted to smaller amounts of EPA and DHA in the body.

Research has linked better brain health to high intakes of omega-3 in people in midlife and older adults. In a study comparing the diets of 2,430 adults age 60 and older published in The International Journal of Psychiatry in Medicine in 2024, those who consumed the most omega-3s scored better on cognitive tests than those who consumed the least.

7. B vitamins

We need all eight B vitamins to turn food into energy. Certain B vitamins also appear to reduce levels of an amino acid called homocysteine that is associated with dementia, stroke and coronary artery disease. Brain health researchers focus on these three:

B6: Some studies link high B6 levels with better memory. Symptoms of B6 deficiency can include depression and confusion, as well as numbness and tingling in the hands and feet. Talk to your doctor if you think you might have low levels. You can get B6 in poultry, fish, potatoes and non-citrus fruits.

B9 (folate): Folate, in the form of folic acid, is added to breads, cereals and other grain foods in the United States and many other countries because a deficiency in pregnant women can cause fetal brain and spinal cord defects. In adults, low folate levels are linked to depression. B9 (folate) is found in asparagus, Brussels sprouts and dark green leafy vegetables. 

B12: Low levels are linked with depression, confusion and memory loss, along with weakness and tiredness. A severe shortage, usually caused by poor absorption of B12 rather than a poor diet, can cause a reversible form of dementia. If you have symptoms of a B12 deficiency, ask your doctor to test your levels. Food sources for B12 include beef liver, clams, red meat, fish and dairy products. Vegans may need fortified foods, such as cereals, to get enough.