You likely know that the food you eat affects your physical body, but did you also know that your diet plays an important role in supporting your mental well-being?
Your brain requires proper nutrition to function effectively, just like the rest of your body.
Without essential vitamins and minerals, you may experience challenges such as difficulty focusing or occasional mood fluctuations.
Research suggests that people who consume a nutrient-rich diet may experience improved overall well-being [1].
If you’re struggling to concentrate or feeling down, the right nutrition could help support your mental clarity.
So, what are the key nutrients that may support cognitive function and contribute to a sense of well-being?
Below, you’ll discover four nutrients commonly associated with supporting brain health and ways to incorporate them into your diet.
Key Nutrients to Support Cognitive Health
What if you could support cognitive function and improve your mood simply by adjusting your diet?
Research suggests that certain nutrients may play a role in supporting brain health.
By incorporating more of the following nutrients into your diet, you can help support brain functions like memory, focus, and mood balance.
Good Food, Good Mood
What you eat can have a significant impact on both cognitive health (thinking, learning, and memory) and emotional well-being (mood).
While external factors like work and family are often considered major influences on mental health, research indicates that diet also plays an important role in supporting mental well-being [2].
Your brain needs proper nutrients to function well, and without them, mental health can be affected. For example, studies have found a connection between poor dietary habits and mental health challenges such as mood disturbances [2].
The typical American diet often lacks sufficient nutrients for optimal brain health, which may contribute to the rise in mental health concerns [3,4].
However, there is good news. The connection between diet and brain health suggests that making small changes to what you eat—along with possible supplementation—could support cognitive and emotional well-being.
One study found that dietary changes focused on brain health helped improve blood flow and cognitive function in just 6 weeks [5].
By maintaining a balanced diet rich in the right vitamins and minerals, you can support your brain in several ways, such as improving memory, enhancing focus, and promoting emotional balance.
It’s important to ensure that you’re getting all your essential nutrients daily, as each vitamin and mineral supports different functions.
Some nutrients help produce neurotransmitters, the chemicals that enable brain cells to communicate. Others help protect the brain from oxidative stress caused by free radicals, molecules that can damage cells. And that’s just the beginning.
In the following section, we will explore four essential nutrients that support brain health and cognitive function.
Vitamin B12
Vitamin B12 is part of the B vitamin family, which plays an essential role in various aspects of cognitive health.
B12 contributes to the health of nerve cells and supports the production of DNA and RNA, the body’s genetic material. One of its key roles in brain health is assisting with the production of neurotransmitters, in combination with other B vitamins such as B6 and folate (B9).
Neurotransmitters are chemicals that help transmit signals between nerve cells (neurons), supporting functions like clear thinking, sleep, stress response, and mood regulation.
For example, vitamin B12 is involved in the production of serotonin and dopamine, which are important for mood support.
A deficiency in B12 may be associated with cognitive challenges and mood imbalances, including feelings of sadness or difficulty with memory.
Vitamin B12 is primarily found in animal products, so individuals who follow plant-based diets may be at a higher risk of deficiency. Studies have indicated that those who avoid animal products might be more susceptible to mood-related concerns [8].
Fortunately, you can support your B12 intake through supplements, as well as a well-rounded multivitamin that provides all the essential B vitamins you need. If you follow a plant-based diet, consider supplementing with B12 to support overall well-being.
Vitamin D
Vitamin D is often referred to as the “sunshine vitamin” because the body produces it when exposed to sunlight.
However, many people may not receive sufficient sun exposure, particularly during winter months or for those who spend a lot of time indoors.
This helps explain why vitamin D deficiency is common, with studies showing that a significant number of individuals, including up to 95% of Americans, may not be getting enough [9].
This could have implications for brain health, as vitamin D plays a role in supporting the health and function of brain cells.
Vitamin D helps maintain the structure and function of the brain, and receptors for vitamin D are found on many brain cells, suggesting it is an important nutrient for cognitive support.
Low levels of vitamin D have been associated with various cognitive and mood-related challenges, including memory issues and changes in thinking.
Getting adequate vitamin D can be difficult, especially during colder months or cloudy weather. There are limited food sources of vitamin D, with fatty fish like salmon and sardines being some of the best sources. Egg yolks and liver also contain vitamin D.
For individuals who work indoors or do not consume much fish, a vitamin D supplement may be beneficial, especially during the winter months.
Antioxidants
Antioxidants are compounds that help protect cells from oxidative stress caused by free radicals.
Oxidative stress occurs when there is an imbalance between free radicals and antioxidants in the body, which can potentially affect brain health and cognitive function.
Nutrients with antioxidant properties, such as vitamins C and E, and zinc, can help neutralize free radicals and reduce oxidative stress, supporting brain health.
Vitamin C is especially important for the brain, as it plays a role in the production of neurotransmitters like dopamine and serotonin, which are involved in mood regulation.
Vitamin E is thought to support brain health by helping reduce inflammation, which may contribute to cognitive challenges.
Zinc, in addition to its antioxidant effects, is involved in neurotransmitter function and neuroplasticity—the brain’s ability to adapt and learn. This may be why higher levels of zinc are associated with improved memory and learning [11].
To increase antioxidant intake, consider adding more fresh fruits and vegetables to your diet. Berries, dark chocolate, and green tea are also excellent sources of antioxidants. Additionally, a multivitamin like Manna Liposomal Multivitamin can provide antioxidant vitamins such as C and E.
If you follow a plant-based diet, which may lack some zinc-rich foods, you might also want to consider taking a zinc supplement, or a multivitamin with zinc!
Omega-3 Fatty Acids
Omega-3 fatty acids are essential fats that the body cannot produce on its own, meaning they must be obtained through the diet. These fats are important for supporting brain health, particularly one type called DHA (docosahexaenoic acid).
DHA is a key component of brain cell membranes, helping to maintain their flexibility, which is vital for communication between brain cells. DHA is abundant in the areas of the brain responsible for vision and memory, and some studies suggest that individuals with higher dietary DHA levels may experience improved memory and cognitive function [6].
However, many people in the U.S. do not consume enough omega-3-rich foods that contain DHA [7]. The most common sources of DHA are fatty fish like salmon, sardines, and mackerel, but these are often underconsumed.
Other sources of omega-3s include vegetable oils and avocados. If you don’t enjoy seafood, a DHA supplement can be a convenient alternative to help meet your needs.
Feed Your Mind More Brain Food
A well-nourished brain is a healthy brain—while an undernourished brain may struggle to perform at its best.
Many individuals in the U.S. may not be getting the nutrients they need, which can affect cognitive function, leading to challenges like stress, fatigue, and brain fog.
Incorporating brain-supporting nutrients into your diet, such as omega-3 fatty acids, vitamin B12, vitamin D, and antioxidants, may help support cognitive health and promote overall well-being.
The good news is, it’s simple to get started.
Choose brain-friendly foods by adding more fresh fruits and vegetables to your meals, and try to spend time outdoors or near windows to help support vitamin D levels from sunlight.
Taking a supplement like Manna Liposomal Multivitamin can help fill in any nutritional gaps, supporting overall brain health and helping you feel your best.
FAQ
Brain fog refers to a state of mental confusion, lack of clarity, and difficulty concentrating. It can be caused by various factors such as stress, lack of sleep, poor nutrition, hormonal changes, or underlying health conditions.
Nutrients play a crucial role in brain function. Certain vitamins and minerals support neurotransmitter production, protect brain cells from damage, and regulate mood, all of which can help reduce brain fog and improve cognitive function.
Yes, adopting a balanced diet rich in brain-boosting nutrients can enhance mental clarity, focus, and overall cognitive function.
Processed foods high in refined sugars and unhealthy fats, as well as foods containing artificial additives and preservatives, may contribute to brain fog. Limiting consumption of these foods can help prevent cognitive decline.
Yes, getting regular exercise, managing stress, prioritizing quality sleep, staying hydrated, and engaging in mental stimulation activities like puzzles or reading can also help reduce brain fog.
Maintaining a balanced diet rich in brain-boosting nutrients, staying physically active, managing stress levels, getting adequate sleep, and engaging in activities that stimulate the mind can all contribute to long-term cognitive health and prevent future episodes of brain fog.
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6170050/
- https://royalsocietypublishing.org/doi/10.1098/rsos.191338
- https://www.scientificamerican.com/article/the-youth-mental-health-crisis-worsens-amid-a-shortage-of-professional-help-providers/
- https://pubmed.ncbi.nlm.nih.gov/21615001/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772061/
- https://www.sciencedaily.com/releases/2008/03/080307133659.htm
- https://pubmed.ncbi.nlm.nih.gov/36045075/
- https://lpi.oregonstate.edu/mic/micronutrient-inadequacies/overview
- https://pubmed.ncbi.nlm.nih.gov/35134797/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3561272/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5719018/
