7 Nutrients That May Help Support Brain Health

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 a number of strong contenders.

You might be tempted to gobble supplements to get these nutrients, but a report from the Global Council on Brain Health says that “for most people, the best way to get your nutrients for brain health is from a healthy diet.” The council says supplements have not been proven to provide the same benefits.

Supplements can be a good idea for people with low blood levels of certain nutrients, confirmed by testing, says Nancy Emerson Lombardo, an adjunct research assistant professor of neurology at Boston University School of Medicine.

But Emerson Lombardo says the key to nourishing your brain is finding foods you enjoy among “the hundreds of really delicious brain-healthy foods” available.

Research suggests key nutrients to seek out. Here are some of the many nutrients that may help support brain health.

1. Vitamin E

Vitamin E is an important antioxidant that can help protect brain cells from damage. Some research links diets rich in vitamin E to a lower risk of dementia. In studies, supplements don’t show the same power. Some research does suggest supplements might slow the rate at which people with Alzheimer’s lose daily living skills. But beware: High doses increase the risk of serious brain bleeding, especially in people taking blood thinning medications.

To get more vitamin E in your diet, try sunflower and safflower oils, walnuts, almonds, sunflower seeds and green vegetables such as spinach and broccoli.

2. Vitamin D

Some studies link memory loss and depression to low vitamin D levels. One theory: The vitamin might reduce brain inflammation.  Many people struggle to get enough vitamin D through foods, such as salmon, tuna, eggs and fortified milk and juice. You can safely get vitamin D with sun exposure: 5 to 15 minutes on your hands, face and arms, two to three times a week in summer, is plenty, according to the World Health Organization. It’s not clear that 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.

3. Vitamin K

Some evidence suggests vitamin K, best known for promoting blood clotting, may have previously unsuspected 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 found that older adults with diets high in the vitamin were better at remembering things like where they left their keys.

Leafy greens, such as kale and spinach, are an excellent source.

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.

5. Magnesium

Magnesium, a mineral that plays an essential role in nerve transmission, has multiple effects on the nervous system. It may help prevent migraines and depression, and some evidence suggests it protects against chronic pain, anxiety and stroke.

You’ll find magnesium in leafy greens, legumes, nuts, seeds and whole grains.

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.

Yet our bodies don’t make them spontaneously. 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.

7. B vitamins

We need all 8 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, confusion, and numbness and tingling in the hands and feet. Talk to your doctor if you think you might have low levels.

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.

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.  B9 (folate) is found in asparagus, Brussels sprouts and dark green leafy vegerables. You can get B6 in poultry, fish, potatoes and non-citrus fruits.