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by Kim Painter
Updated August 19, 2022
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.
• “The Real Deal on Brain Health Supplements: GCBH Recommendations on Vitamins, Minerals, and Other Dietary Supplements,” Global Council on Brain Health, 2019. Read the full report.
• “Association of vitamin E intake in diet and supplements with risk of dementia: A meta-analysis,” Frontiers in Aging Neuroscience, August 2022. This review examined data from 15 previous studies of vitamin E intake and dementia in about 50,000 older adults. The researchers found that a high intake of vitamin E through diet or supplements significantly reduced the risk of dementia. However, they did warn of the risk of toxicity from high levels of supplements. Read the full study.
• “Vitamin D and Memory Decline: Two Population-Based Prospective Studies,” Journal of Alzheimer’s Disease, February 2016. This analysis examined the data from two studies totaling more than 2,000 participants 65 and older without dementia at baseline. The researchers found a connection between severe vitamin D deficiency and a decline in visual memory, but no decline in verbal memory. Read a summary of the study. (A fee is required to access the full study.)
• “Vitamin D and Depression: A Critical Appraisal of the Evidence and Future Directions,” Indian Journal of Psychological Medicine, January 2020. In this review of data from 61 studies, the researchers found a correlation between low vitamin D levels in the blood and depression. However, they warn that the evidence is not strong enough to recommend supplements for everyone. Read the full study.
• “The Relationships Between Vitamin K and Cognition: A Review of Current Evidence,” Frontiers in Neurology, March 2019. In this review of data from previous studies, researchers found evidence that vitamin K may improve cognitive performance. However, the researchers caution that more studies on humans are needed for more definitive evidence. Read the full study.
• “The neuropsychiatric effects of vitamin C deficiency: a systematic review,” BMC Psychiatry, June 2020. The review examined data from nine studies of vitamin C deficiency. The researchers found that overall, vitamin C deficiency was linked to depression and problems with cognition. Read the full study.
• “The Role of Magnesium in Neurological Disorders,” Nutrients, June 2018. This review examined data from studies about magnesium’s connection to migraine, chronic pain, epilepsy, Alzheimer’s disease, Parkinson’s disease, stroke, anxiety and depression. Researchers found strong data to suggest magnesium may help in treating migraine and depression, and emerging data for its role in treating chronic pain, anxiety and stroke. However, they determined more research is needed to learn more about magnesium’s role in Alzheimer’s and Parkinson’s. Read the full study.
• “Long-chain omega-3 fatty acids and the brain: a review of the independent and shared effects of EPA, DPA and DHA,” Frontiers in Aging Neuroscience, April 2015. This review highlighted the different types of omega-3 polyunsaturated fatty acids to determine their individual roles in brain health. The results showed that while more studies are needed, all of the omega-3 fatty acids may help protect against brain disease, and that docosahexaenoic acid (DHA) may offer the greatest benefits to older people who do not have cognitive impairment. Read the full study.
• “Association between vitamin B group supplementation with changes in % flow-mediated dilatation and plasma homocysteine levels: a randomized controlled trial,” Journal of Clinical Biochemistry and Nutrition, May 2019. This study involved 127 Japanese men and women ages 40 to 65 who had at least one component of metabolic syndrome and were not taking medication for it. Participants took an oral multivitamin drink with B vitamins for two months. The researchers found that the vitamin B supplements were associated with a significant reduction in plasma homocysteine levels. Read the full study.
• “Folic Acid Supplementation and Pregnancy: More Than Just Neural Tube Defect Prevention,” Reviews in Obstetrics & Gynecology, Summer 2011. This article reviews the importance of folic acid supplementation in pregnancy to prevent neural tube defects and the potential benefits of folic acid in other pregnancy-related complications. Read the full study.
• “The association of folate and depression: A meta-analysis,” Journal of Psychiatric Research, December 2017. This review of previous research found that depressed adults consume lower levels of folate in their diet and had lower levels of folate in their blood than those who were not depressed. Read a summary of the study. (A fee is required to access the full study.)
• “Vitamin B12 Deficiency: Recognition and Management,” American Family Physician, September 2017. This paper reviews the risk factors, symptoms and treatments for vitamin B12 deficiency. Read the full paper.