A healthy brain is fundamental for everyday functioning, reducing the risk of neurological diseases and maintaining quality of life – throughout life. Nutrients play a central role in overall brain health.
The human brain is the command centre for the nervous system and enables thoughts, memory, emotions and movement. A healthy brain is a major factor in ensuring good quality of life throughout life where we are able to focus, memorise and perform mentally and stay clear of serious neurological
disorders.
A healthy body leads to a healthy mind. The six pillars of brain health include: physical activity, a balanced nutrition, social engagement, sufficient sleep and relaxation, and control of medical risks.
Taking a closer look at nutrition, the following is an overview of nutrients – namely minerals, vitamins, and fats – that are important for brain health, and nutrients from other sources that may have a positive effect on brain health.
Vitamins and minerals that nourish the brain
Micronutrients – including B vitamins (e.g., B6, B9, B12), vitamin C, vitamin E, beta-carotene (provitamin A), and the minerals magnesium, iron, iodine, and manganese – may support cognitive function, particularly when a deficiency is present.
Vitamin B, especially B6, B9 (folate) and B12 has been linked to brain health. These vitamins help metabolise homocysteine, a sulfur-containing amino acid in the blood. High levels of homocysteine are associated with an increased risk of Alzheimer’s disease and other dementias[1, 2]. In addition, a study has shown that higher vitamin B6 intake may be associated with reduced cognitive decline in healthy older adults[3]. B vitamins also support the central nervous system through their role in energy metabolism, methylation and the synthesis of neurotransmitters and myelin – processes essential for neuronal function and maintenance[4].
Additionally, choline, an essential, vitamin-like nutrient often grouped with B vitamins, plays a vital role in brain health. It is a precursor for acetylcholine and membrane phospholipids (e.g., phosphatidylcholine) and, after oxidation to betaine, helps lower homocysteine, thereby supporting normal brain development and cognitive function[5,6,7].
Vitamin E, vitamin C, and beta-carotene act as antioxidants helping to protect cells from damage caused by free radicals. Research indicates that higher intakes or status of vitamin E, vitamin C, and beta-carotene are associated with a lower risk of Alzheimer’s disease, a condition in which oxidative stress is thought to play an important role[8, 9].
Vitamin E is not a single molecule but consists of eight fat-soluble substances and can be sub-divided into two classes: tocotrienol and tocopherol. Tocotrienols are a superior form of vitamin E and are potent antioxidants with unique anti-inflammatory properties[10]. Tocopherols are also antioxidants, but with a lower antioxidant capacity compared to
tocotrienols. Tocotrienols (α, β, γ and δ) and α-tocopherol are naturally sourced from e.g. the palm fruit. Research has shown that high serum levels of tocotrienols and γ-tocopherol are correlated with a lower risk of getting Alzheimer’s disease and mild cognitive impairment[11]. In addition, research suggests that vitamin E (α-tocopherol) may benefit memory in older people with mild to moderate Alzheimer’s disease[12].
Magnesium is essential for human health and supports hundreds of biochemical reactions in the body[13]. It is needed for bone health and proper function of brain, heart and muscles. Magnesium plays an important role in regulating signals between our brain and body. Magnesium ions (Mg2+) can bind to specific sites on the N-methyl-D-aspartate (NMDA) receptors which are found on nerve cells in the brain and are involved in healthy brain development, memory and learning. Magnesium ions act as gatekeepers for the NMDA receptors. If magnesium levels are low, fewer receptors are blocked and nerve cells might get overstimulated, which lead to neuronal damage[14].
Furthermore, the essential trace minerals iron, iodine, zinc, and manganese are crucial for brain health. Iron supports myelination and neurotransmitter synthesis; in school-age children, randomised trials show that iron supplementation improves intelligence, attention, and memory where deficiency is present[15]. Iodine is required for thyroid hormone production which drive fetal and infant brain development; deficiency causes neurodevelopmental impairment and measurable losses in learning and IQ at the population level[16]. Zinc acts as a synaptic signaling molecule and neuromodulator, shaping neurotransmission and plasticity – disturbances in zinc homeostasis are linked to cognitive dysfunction[17,18]. Manganese is part of the powerful antioxidant enzyme superoxide dismutase (SOD), and one of the body’s key antioxidant systems[19]. It helps protect against free radicals that could otherwise damage brain cells in neural pathways. In addition, manganese can bind to neurotransmitters and stimulate movement of electrical impulses throughout our body. This may result in improved brain function. While healthy levels of manganese are necessary for the brain function, too much of the mineral can have negative effects on the brain[20].
Your brain needs fat
Fat is essential for proper brain function, but the type of fat is important. Healthy fats support the brain function more efficiently. The omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are crucial for normal brain function and development throughout all stages of life[21]. EPA and DHA may also support brain function in individuals with memory impairment[22]. The best sources of EPA and DHA is from fatty fish, fish oil and algae oil. The body can make EPA and DHA from another omega-3 fatty acid called alpha-linolenic acid (ALA) found in foods such as chia seeds, flaxseeds, rapeseed oil, soybeans and soybean oil. However, conversion is inefficient – typically less than 10 % of the consumed amount of ALA is converted into EPA or DHA[23].
Botanical extracts for brain health
These botanical extracts may support good brain function:
Turmeric (Curcuma longa L.) is a perennial plant native to South Asia, long used in Ayurvedic medicine. The active compound in turmeric, curcumin, has been shown to increase the brain-derived neurotrophic factor (BDNF)[24]. BDNF supports the growth of new neurons[25]. Curcumin may also fight various degenerative processes in the brain and enhance the memory[26, 27]. A long-term study (2018) found that daily intake of a bioavailable curcumin showed improved memory and attention in non-demented adults. Furthermore, the research indicated that the symptom benefits are associated with decreases in accumulations of plaque in brain regions involved in mood and memory[28]. Plaque build-up is associated with Alzheimer’s disease.
Ginkgo biloba (Ginkgo biloba L.) is a tree native to China that has been used in traditional Chinese medicine for centuries. It has been shown to improve memory and mental processing in healthy elderly people[29, 30]. Ginkgo’s health benefits may be related antioxidant and anti-inflammatory properties as well as improved cerebral blood flow and neurotransmitter modulation[31].
Bacopa monnieri (Bacopa monnieri) is a perennial, creeping herb used in traditional Ayurvedic medicine to support memory and treat various ailments. Preliminary research indicates that Bacopa monnieri may improve cognition[32, 33]. The main nootropic constituents of Bacopa monnieri plant extracts are believed to be the triterpenoid saponins known as bacosides which may protect the brain from inflammation[34] and oxidative stress[35]. Reduced oxidative stress improves signalling in the hippocampus, an area of the brain where memories are processed[36].
Panax ginseng (Panax ginseng), also known as Korean ginseng, is found in cooler climates such as the Korean Peninsula, Northeast China, and Russian Far East, Canada and USA. Roots of Korean ginseng
have been used in traditional medicine for centuries. Ginseng is recorded to improve brain functions like memory, behaviour and mood[37, 38]. However, it is still unclear how Panax ginseng boosts brain functions. It might be due to its strong anti-inflammatory effects, which help to protect the brain from
oxidative stress and enhance its function[39].
Green tea (Camellia sinensis) contains caffeine, which is a known brain-boosting compound. Caffeine blocks adenosine receptors, increasing the neuronal firing and the release of neurotransmitters like dopamine[40]. Green tea also contains the amino acid L-theanine, which can cross the blood-brain barrier[41]. L-theanine increases the activity of the inhibitory neurotransmitter gamma-aminobutyric acid (GABA), which has anti-anxiety effects and increases dopamine. Studies indicate that L-theanine has neuroprotective effects and might improve memory and learning[42, 43]. Research has also shown that caffeine and L-theanine can have synergistic effects, which means that the combination of the two has a higher effect on improving the brain function than caffeine or L-theanine alone[44]. Furthermore, a human study showed that green tea might improve memory[45].
Gotu kola (Centella asiatica L. Urban) is a perennial plant native to the wetlands in Asia. Triterpenoids are the major components responsible for the medicinal activity of the Gotu kola plant. The plant has been used in traditional Ayurvedic, Chinese and Indonesian medicine to support memory. A small study from 2016 indicates that Gotu kola may improve cognitive function in patients after a stroke[46]. Preliminary studies suggest it may also support memory and nerve function[47], which may give it potential in treating Alzheimer’s disease. In fact, one study has shown that extract from Gotu kola has some effect on protecting brain cells from toxicity. This might protect the cells from forming plaque associated with Alzheimer’s and have a positive effect on Alzheimer’s disease[48].
Red grapes (Vitis vinifera L.) – Resveratrol:
The skin of red grapes and red wine contains resveratrol with antioxidant properties. Research indicates that resveratrol may help protect hippocampus, an important part of our brain associated with memory[49]. Animal studies also suggest that improvement in memory and brain function[50, 51] and human studies indicate potential benefits for memory performance in older adults[52].
Marigold (Calendula officinalis L.) – Lutein:
Lutein is a carotenoid found in Marigold and in dark green, leafy vegetables, avocados, corn and eggs[53]. While known for its eye benefits, research also indicates that lutein appears to support brain development, cognitive performance and long-term brain health[54].
Berry extracts – Antioxidants: Bilberry, blueberry, blackcurrant and other deeply coloured berries are rich in anthocyanins with antioxidant and anti-inflammatory properties. Antioxidants act against both oxidative stress and inflammation, conditions which may contribute to neurodegenerative diseases and brain aging[55]. Interestingly, some antioxidants in blueberries are able to cross the blood-brain barrier and accumulate in the brain and thereby help to improve the communication between brain cells[55]. Furthermore, research indicates that blueberry may help memory in older adults with early memory decline[56].
Getting a good night’s sleep is important for the brain
Sleep is essential for cognitive function, memory consolidation, and overall brain performance. It supports learning ability, memory, creativity, and decision-making[57].
Sleep-supporting nutrients and compounds may improve sleep quality. Magnesium contributes to GABA (gamma-aminobutyric acid) signalling, muscle relaxation, and stress regulation. GABA, an inhibitory neurotransmitter, promotes sleep by reducing neuronal excitability throughout the nervous system. Herbal extracts from plants such as valerian and hops may also support sleep by enhancing GABAergic activity.
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