
Brain Healthy Foods: The Vitamins & Minerals We're Spilling
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Wondering what the best foods are for brain health? It can be hard to navigate the variety of advice out there. One day wheat bread is the superior carb choice, and the next, it’s apparently not that much healthier or fiber-rich than white bread. It’s become increasingly clear that articles in the health and wellness realm can negate each other. Luckily for you, we’ve fact-checked our sources and pulled together a list of the top vitamins, minerals, and other nutrients you should consume for a well-balanced diet that catapults you to the pinnacle of health—both in mind and body.
It’s a tale as old as time: Getting outside every day boosts your Vitamin D intake, loading up on multivitamins during the colder months is key, and supplements can help to fill any nutritional gaps in your diet. Much of what was taught to us as children growing up in the modern school system around this topic was alarmingly vague. This is why we can’t stress enough the importance of knowing which vitamins and minerals to focus on and the health benefits they provide. As with most things in life, balance is key. Many vitamins and minerals not mentioned on this list are important, too, so keep in mind that our aim is to spill the beans on what probably wasn’t printed in your average health class textbook.
Omega-3s: Unlocking the Power of Essential Fatty Acids
First, let’s start with a popular one that’s mentioned pretty frequently on podcasts like Huberman Lab and The Model Health Show: Omega-3s.
You may be familiar with the notion that omega-3 fatty acid intake can help reduce the risk of Alzheimer’s and dementia in older adults. But it’s not just important for your grandparents… In fact, it’s linked to improving cognitive function at all stages of life.
According to research conducted at the University of Texas Health Science Center at San Antonio (UT Health San Antonio), even at younger ages, if you have a diet that includes some omega-3 fatty acids, you are already protecting your brain from [sic] most of the indicators of brain aging that we see at middle age.” Translation? Now is the time to start making sure you get Omega-3s into your diet.
So, what are these fatty acids?
Let’s run over the basics real quick - there are three fatty acids that omega-3 refers to (hence the literal “3” in the name). These are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Fatty fish, such as wild-caught salmon and mackerel, are very rich in omega-3s, particularly EPA and DHA. In fact, most omega-3s are found in a common carnivorous diet, but let’s also consider vegetarians.

There are other plant-based sources of omega-3s, particularly ALA which the body can partially convert into the longer-chain omega-3 fatty acids, EPA and DHA . You can get these by upping your intake of algae/seaweed (EPA/DHA) or with walnuts, and certain vegetables, such as brussel sprouts and spinach (for ALA). More info on this is linked here. (Note - only a fraction of ALA is converted to EPA & DHA in the body, thus it is recommended to also incorporate primary sources of EPA and DHA into your diet if possible, like with fish or algae/seaweed).
Antioxidants: The Invisible Heroes
Next on the list of brain healthy foods that you probably aren’t getting enough of is antioxidants, such as your Vitamins C, E, polyphenols, and even Vitamin D. Jackie Lyn Velasco, Founder and CEO at Purple Nutrition and Wellness, refers to antioxidants as “those invisible heroes who work tirelessly to protect our brain cells from oxidative damage.”
Oxidative damage causes wear and tear on our cells that can lead to cell death, and it is very much associated with neurodegenerative diseases, such as Alzheimers and Parkinson’s.
Now, while you’ve grown up hearing about vitamins since you begged for flintstones vitamins as a kid (anyone? Or is that just me), polyphenols isn’t something we seem to talk about as often. So you may be wondering… what is a polyphenol??
A type of compound found in plants and plant-based foods, polyphenols are nutrients and antioxidants for your body, helping manage inflammation and protecting you from oxidative stress. They are also promising anti-aging molecules, especially for the brain, basically aiding the protection of your cognitive abilities, based on a study found in the Swiss journal Antioxidants. The reason polyphenols are so skilled at preserving cognitive function is because they can actually cross the blood-brain barrier (BBB). If you’re new to the BBB, think of it as the bouncer in a popular nightclub, letting only essential nutrients enter the brain while “bouncing” toxins and pathogens from entry.
In the linked article, Velasco emphasizes the importance of snacking on some purple foods, including berries, beets, and eggplants, to get these benefits.

Vitamin D
Okay - let’s dive into the sunshine vitamin a little more. Vitamin D is a fat-soluble nutrient necessary for the immune system function and brain health (among other things). It is so important that not only is Vitamin D found in the foods we eat, but our body can also produce some after sun exposure.
So what does Vitamin D do in the brain? Vitamin D regulates many genes important for focus, mood, and cognition.

This includes having a role in:
The production of serotonin (our 'feel-good' hormone). Vitamin D plays a role in helping your brain make serotonin, a hormone that boosts mood, happiness, and overall emotional well-being.
The communication between brain cells. Vitamin D helps stimulate the production and release of neurotransmitters, the chemical messengers that allow brain cells to communicate effectively with each other.
Supporting neuroplasticity. Think of neuroplasticity as your brain cells’ ability to regenerate, heal, and grow. This makes Vitamin D essential for learning, recovering from injuries or stress, adapting to changes, and overall mental resilience.
Vitamin D also has those antioxidant properties we love, reducing inflammation, oxidative stress, and thus protecting our brain cells we love so dearly.
Whatsmore, according to healthline, having low or deficient vitamin D levels may negatively impact cognitive health.
Multiple studies show that low vitamin D has a correlation with depression, stronger ADHD symptoms (such as low attention, hyperactivity, impulsivity), and brain fog. (note - correlation means they tend to be seen at the same time, NOT that low vitamin D necessarily causes these symptoms, though it could be exacerbating symptoms). There are even studies showing that supplementation of Vitamin D (aka, bringing Vitamin D back to normal levels) may improve overall mental health — including mood, negative thoughts, and symptoms of anxiety.
On top of that, Vitamin D is a common nutrient that people tend to be lacking - according to the Cleveland Clinic, potentially half the population has lower than recommended levels… so this is definitely a nutrient to be looking out for.
To get more Vitamin D, you can incorporate foods like fatty fish (salmon, Cod, Tuna), Egg Yolk, fortified milk/yogurt/cereals, wild or UV grown mushrooms (check the label for vitamin D), and look to get at least 15 minutes of sunshine a day.
The 3 Bs
Moving on to Vitamin B, particularly B6, B9 (folate), and B12. Harvard University has some pretty extensive research on these “3 Bs.” In one article on CNBC’s site, a Harvard nutritionist named Dr. Uma Naidoo emphasizes the importance of personalizing diets to meet the needs of each unique individual, as our microbiomes are like thumbprints. Still, if she had to choose one vitamin to focus on for brain health specifically, it would be the “Bs.”
Folate (B9) & B12, in particular, work closely together - essentially bffs in the body. Both are essential for serotonin, dopamine, norepinephrine production - neurotransmitters or brain cells regulating mood, cognition, and brain function. On top of that, B12 is crucial for energy metabolism (keeping the engine running), and folate is important for brain cell growth and maintenance. Good food sources include cheese, meat (beef, chicken), eggs, and fish for B12, while beef, peas, and greens (e.g., Spinach, Asparagus, Brussel Sprouts, Avocado, Broccoli...), are great for folate.

Vitamin B6 also has many functions, including playing a part in creating neurotransmitters like serotonin and keeping chemical levels balanced in order to protect the brain (like protecting against too much glutamate or homocysteine that can do damage to the brain at high levels). We think this page does a good job at highlighting key studies on B6. Foods with B6 include poultry, fish, potatoes, chickpeas, bananas and fortified cereals.
Interestingly, some claim that B vitamins are directly linked to our omega-3 intake. Research from the University of Oxford stresses the importance of higher omega-3 levels for holistic vitamin B benefits in the body. In other words, the effectiveness of B vitamins in slowing brain decline may actually depend on omega-3 fatty acid levels, highlighting the very close relationship between nutrition and brain health.
Choline: Fueling Brain Function and Focus
Although not a B vitamin, choline has many functional similarities, including anti-inflammatory effects in the brain and protection against neurological decline. Studies have shown that choline has a neuroprotective effect while supporting learning and memory performance.
One article published on Balchem, a health and nutrition company based in New Jersey, stresses the importance of choline’s brain and mood boosting qualities. “While our bodies can produce limited amounts of choline, we can’t make enough to meet our daily requirements and thus we need to consume choline in the diet to maintain our health.”
So, which foods should you eat to reap the rewards? High concentrations of choline are found in soybeans, animal products, eggs, and fish.
Minerals: Beyond the Basics
Now, let’s get into the minerals, such as zinc, magnesium, and iron. Zinc is a brain nutrient we don’t think gets talked about nearly enough - it is critical for so much - the cell’s metabolism (aka the 'engine' for our cells), our ability to think, our drive / motivation, and our ability to react. Plus our brain also needs zinc to manage dopamine levels - our body’s reward system that helps you feel happy, motivated, and excited when you achieve something, like finishing a task or eating your favorite food. It's also involved in helping you focus, move, and learn.

According to data from the NIH Office of Dietary Supplements, around 15% of US adults aged 19 and older don’t get enough zinc to meet the recommended dietary allowance, meaning more than 1 in 10 adults fall short. Since zinc is super important for activities involving our mind, it’s important we prioritize this one. Good sources of the mineral are found in oysters, chicken, and beans.
Similarly, magnesium regulates our immune system in a variety of ways. Although many take it as a supplement, magnesium is found in some of our diet staples, such as spinach, pumpkin seeds, almonds, avocados, dark chocolate, and bananas. One article from Harvard Health Publishing detailed the following, referencing a UK study of adults ages 40 through 73 in the European Journal of Nutrition:
“People whose diets included more than 550 milligrams (mg) of magnesium each day had higher brain volumes — which researchers equated with a brain age approximately one year younger by age 55 — than participants who consumed about 350 mg of magnesium daily. These effects were greater in women compared with men.
For our third mineral, iron, it’s clear this is vital for a number of cellular processes in the body. In fact, research shows that iron deficiency could exacerbate mental health conditions we’re all too familiar with, such as anxiety and depression. In an article from Neuroscience News, the author states, “Specifically, iron plays an important role in how your body makes the neurotransmitters called serotonin, dopamine and norepinephrine—all of them important in mental health.”
CoQ10 and ALC: The Dynamic Duo
Coenzyme Q10 (CoQ10) and acetyl-L-carnitine (ALC) are two nutrients that have gained popular attention for their roles in supporting brain health. Let’s get into how they work and their potential benefits, starting with some helpful content pulled from Brainfood.
CoQ10 is a fat-soluble antioxidant found in virtually every cell of the body. It supports growth and maintenance and is used in energy production, as it’s an electron and protein carrier in the mitochondria. CoQ10 is naturally found in the human body, though production decreases with age. Some foods that are high in the compound include tuna, salmon, liver, and nuts (like many others on this list!). And of course, as an antioxidant, it protects against that oxidative cell damage.
ALC is a form of L-carnitine, an amino acid derivative that facilitates the transport of fatty acids into mitochondria for energy production. It also supports mood regulation and cognitive health. Similar to CoQ10, it helps increase efficiency of energy production in the brain, supports mitochondrial health, and protects cells from inflammation and damage. Meat, milk, and cheese are great sources of the compound, so, naturally, ALC is often lower in vegans and vegetarians.
Both CoQ10 and ALC help to reduce inflammation and protect neurons from damage, supporting long-term brain health.
Fiber: Our Gut's BFF
Last, but certainly not least, fiber. According to the Fisher Center for Alzheimer’s Research Foundation, fiber is another good one for decreasing your risk of developing dementia as the body ages. Alarmingly, the article claims that most Americans are consuming half the amount of recommended fiber, which is at least 25 to 30 grams a day.
So, how can we fix this? Top fiber sources include lentils, black beans or pinto beans, artichoke hearts, chickpeas, raspberries, blackberries, barley, pears, almonds, oats, broccoli, avocados, apples, and brussel sprouts.
As our gut’s BFF, fiber supports the gut-brain axis and controls our blood sugar levels. It’s also a prebiotic, aiding in digestion and appetite regulation.

The Key? Minimize Supplements, Maximize the Rainbow
This was a lot of information to take in, so here are some key points to help reduce the cognitive overload:
- Focus on whole foods over supplements for maximum nutrient absorption.
- Aim for a rainbow diet to get a variety of nutrients.
- Consult a healthcare provider before taking supplements to avoid excess intake or other interactions.
You can read more about many of these nutrients, including links to additional scientific articles on the brainfood’s ‘how it works’ page here as well.
Sources:
https://ai.hubermanlab.com/s/-4Rdd9Cx
https://themodelhealthshow.com/3-things-you-can-do-everyday-to-radically-improve-your-brain-function/
https://news.uthscsa.edu/study-links-omega-3s-to-improved-brain-structure-cognition-at-midlife/
https://news.uthscsa.edu/study-links-omega-3s-to-improved-brain-structure-cognition-at-midlife/
https://www.healthline.com/nutrition/12-omega-3-rich-foods
https://www.linkedin.com/pulse/antioxidants-key-role-brain-health-jackie-lyn-velasco-ms-rph
https://www.mdpi.com/2076-3921/12/4/812
https://pubmed.ncbi.nlm.nih.gov/25713056/
https://www.healthline.com/nutrition/depression-and-vitamin-d
https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/#h4
https://nutritionsource.hsph.harvard.edu/vitamins/vitamin-b/
https://nutritionsource.hsph.harvard.edu/vitamin-b6/
https://foodforthebrain.org/b6/
https://pmc.ncbi.nlm.nih.gov/articles/PMC7352907/
https://ods.od.nih.gov/factsheets/Zinc-Consumer/
https://neurosciencenews.com/iron-deficiency-mental-health-23368/
https://www.alzinfo.org/articles/prevention/fiber-as-brain-food/