Nutrient name (with a.k.a.) | Role in brain health/function | Possible effects of deficiency or low intake | Top food sources per calorie |
Thiamin (vitamin B1) | Neurotransmitter synthesis | Dementia | Fortified cereals and foods, spinach, green peas, tomato juice, watermelon, sunflower seeds, lean pork, soy milk, acorn squash |
Riboflavin (vitamin B2) | Co-factor for metabolism of essential fatty acids (the main fat source) in the brain | Lower problem solving ability | Fortified cereals and foods, spinach, broccoli, green beans, milk, plain yogurt, egg, liver, oysters, canned clams, feta cheese, mushrooms |
Niacin (vitamin B3, nicotinic acid, nicotinamide, niacinamide) | A vital component involved in many brain processes and functions that could not occur without it | Dementia | Fortified cereals and foods, spinach, tomato juice, shrimp, chicken breast, lean ham, canned tuna in water, liver, bluefish, halibut, mushrooms, milk, cheese, yogurt, leafy green vegetables, whole-grains |
Nutrient name (with a.k.a.) | Role in brain health/function | Possible effects of deficiency or low intake | Top food sources per calorie |
B6 (pyridoxine, pyridoxal, pyridoxamine) | Neurotransmitter synthesis | Brain tissue degeneration | Fortified cereals, spinach, broccoli, tomato juice, banana, watermelon, chicken breast, acorn squash |
B12 (cobalamin) | Neurotransmitter synthesis | Short-term memory loss, Lower problem solving ability | Mainly found in fish, poultry, and meat, so vegans are at high risk of deficiency. Vegetarians that use dairy, fish and eggs usually consume enough. Many fortified foods have the active form of B12, which is absorbed well and beneficial. |
Choline | Involved in creating the neurotransmitter acetylcholine, which helps the cells in the brain communicate with one another | Important during all ages to keep optimal cognitive function | Eggs yolks, liver, soybeans, beef, milk, peanuts, oatmeal, iceberg lettuce, cauliflower, kale, cabbage, whole-grain cereal products |
Nutrient name (with a.k.a.) | Role in brain health/function | Possible effects of deficiency or low intake | Top food sources per calorie |
Folate (folic acid, folacin, pteroylglutamic acid (PGA)) | Neurotransmitter synthesis; energy production, DNA and RNA production and repair, maintains blood flow and homocysteine levels | Lower problem solving ability | Corn flakes, spinach, broccoli, green beans, tomato juice, navy beans, pinto beans, garbanzo beans, black-eyed peas, lentils, okra, asparagus, turnip greens |
Magnesium | Facilitates normal serotonin (neurotransmitter) production | Possibly helps prevent cognitive decline | Dark leafy greens, spinach, Swiss chard, brown rice, pumpkin seeds, Brazil nuts, chickpeas, yogurt, black beans, almonds, avocados, cashews |
Nutrient name (with a.k.a.) | Role in brain health/function | Possible effects of deficiency or low intake | Top food sources per calorie |
Omega-3 fatty acids: (essential fatty acid that cannot be made and must be eaten): (alpha-linolenic acid (ALA), EPA DHA (especially DHA) | Major fatty acid in brain cells, important for optimal brain and central nervous system function via the neurons and brain center. Lowers oxidative stress damage in the brain cells. | Decreased cognitive function, poor memory, mood swings or depression | Olive oil, fatty fish (salmon, sardines, tuna, mackerel, bluefish, mullet, sablefish, anchovy, herring, lake trout), blue algae, seaweed, spirulina Fats and oils (canola, soybean, walnut wheat germ), nuts, seeds, soybean kernels, soybeans |
Omega-6 fatty acids: (essential fatty acid that cannot be made and must be eaten): (linolenic acid, | Normal brain function, growth, and development | Very rare to see deficiency in Americans due to high consumption | Leafy vegetables, seeds, nuts, grains, polyunsaturated oils such as corn, safflower, soybean, cottonseed, sesame, and sunflower) |
Nutrient name (with a.k.a.) | Role in brain health/function | Possible effects of deficiency or low intake | Top food sources per calorie |
Phytonutrients, Antioxidants (polyphenols, resveratrol, flavonoids, lutein, many more) | Reduce oxidative damage, anti-inflammatory properties, increases blood supply to the brain, | Increased free radical damage, increased inflammation. Decreased grey matter. | Fruits, vegetables, grains, unsweetened cocoa, red and white wine, Swiss chard, beets, red peppers, dark leafy veg such as broccoli and spinach, blueberries, strawberries *See link in resources for Colorful Chemical Compounds blog |
Probiotics (many strains but these are highly studied, lactobacillus, bifidobacteria) | The “Gut-Brain Axis” is a path that connects the gut with the central nervous system via the vagus nerve. If there is gut dysfunction the path signals both ways, therefore affecting the brain | Decreased memory and learning function as aging occurs, decreased cognitive function | Yogurt labeled “Live and Active Cultures” or listing specific probiotic strains in the ingredients list, Kefir products, buttermilk, aged cheese with active live cultures, kimchi, sauerkraut, miso, tempeh, foods labeled with probiotics added to them, and more. *See link in resources for Mysterious Pre- and Probiotics blog |
Nutrient name (with a.k.a.) | Role in brain health/function | Possible effects of deficiency or low intake | Top food sources per calorie |
Vitamin C | Neurotransmitter synthesis | Lower problem solving ability, Short-term memory loss | Spinach, broccoli, tomato juice, orange, strawberries, grapefruit juice, red bell pepper, kiwi, mango, Brussels sprouts, snow peas |
Vitamin D | Involved in neurotransmitter synthesis and nerve growth, neuron protections, reduction of inflammation | Decreased cognitive function, increased dementia and/or Alzheimer’s risk | Other than sunshine :), egg yolks, liver, pink salmon, beef, lamb, pork, fatty fish (herring, salmon, sardines, halibut, mackerel), cod liver & halibut liver oils, shrimp, human milk, mushrooms (depends on producer due to some exposing to UV to increase vitamin D), fortified foods with vitamin D added *See link in resources for Vitamin D blog |
Zinc | Neurotransmitter function, maintain brain cell health and cognition | Dementia, Mental slowness, Depression | Meats (beef), fish, crab, oysters, poultry, whole grains, vegetables, chickpeas, cashews, beans |